On Managing Anxiety Without Burning Out
Washington, DC is filled with high-performing professionals—attorneys, policy experts, consultants, nonprofit leaders—who are driven, intelligent, and capable. Most care deeply about the work they are doing. Yet behind the accomplishments and polished appearances, many silently struggle with persistent anxiety, stress, and an undercurrent of burnout.
If that sounds like you, you’re not alone—and you’re not broken. In fact, the very traits that help you succeed (perfectionism, emotional control, hyper-responsibility) can also fuel your anxiety and disconnection. The good news: healing doesn’t mean giving up your edge. It means learning how to feel more grounded, connected, and free—without burning out.
The Hidden Cost of High Achievement
High-functioning anxiety often hides in plain sight. You might look composed and successful from the outside, but inside, it can feel like:
Constant overthinking or analysis paralysis
A relentless internal critic (“You should be doing more”)
Difficulty relaxing—even on weekends or vacations
Sleep issues, tension, or vague physical symptoms
A sense of disconnection from yourself or others
Over time, this creates a wear-and-tear effect. You push harder to feel “in control,” but end up feeling more depleted, resentful, or emotionally numb.
Why Coping Strategies Stop Working
Many clients I work with have already tried all the “right” things: productivity hacks, meditation apps, exercise routines. They’re smart and self-aware—but nothing seems to change at a deeper level.
That’s because anxiety isn’t just mental. It lives in the body, in long-standing relational patterns, and in stories we’ve absorbed about who we need to be in order to be “enough.”
Trying to think your way out of anxiety often reinforces the loop. What’s needed is a more integrated, body-mind approach that creates real, sustainable change.
Self-care is not about pedicures and bubble baths. It is about defining our own values, identifying our needs, and making often-difficult decisions to prioritize these needs.
A Different Approach: Body, Mind, and Relational Healing
In my work with clients, I combine Sensorimotor Psychotherapy, psychodynamic insight, and group therapy to address anxiety on all levels:
🌿 Sensorimotor Psychotherapy
Anxiety often shows up as a nervous system response: shallow breathing, tight chest, tense jaw. Body-based interventions like Sensorimotor Psychotherapy help you notice and regulate these patterns in real time—without needing to explain or analyze everything. It’s a powerful way to bring your body out of survival mode.
🧠 Psychodynamic Therapy
Many high achievers internalize beliefs and unconscious survival patterns early on: “I have to be perfect to be loved,” or “I’m only valuable when I’m productive.” Psychodynamic work helps uncover and gently shift these patterns and beliefs, so you can stop operating from autopilot.
🤝 Group Therapy
Often, the roots of burnout can be found in how you hold or do not hold onto your own needs vis a vis others. So, one way to find relief is to practice identifying and asserting your needs in relationship. Group therapy provides a supportive space where you can be truly seen and practice new ways of relating—without the masks or pressure. It’s especially transformative for clients who struggle with people-pleasing, boundaries, or self-worth.
“You don’t have to do more to be enough. You get to show up just as you are—and that’s where healing begins.”
What Real Change Looks Like
Clients I work with often say things like:
“I finally sleep through the night.”
“I’m not walking on eggshells in my relationships anymore.”
“I can set boundaries without feeling like I’m doing something wrong.”
“I actually feel like myself again.”
Healing doesn’t mean becoming someone new—it means coming home to yourself.
Your Next Step:
If you’re feeling exhausted by anxiety, pressure, or a sense of disconnection, you’re not alone—and you don’t have to figure it out by yourself.
I offer individual and group therapy in Washington, DC for high-achieving, globally-minded professionals who are ready to live with more clarity, freedom, and connection.
👉 Book a free 15-minute consultation to explore whether we’re a good fit.
You’ve done the hard part of holding it together. Now it’s time to let someone hold space for you.
