How to Cope With Anxiety as a High-Achieving Woman
By ARVRA experts Gemma Bagge, Cognitive Behavioural Psychotherapist, and Nutritionist Sophie BertrandAnxiety isn’t just stress in disguise - it’s a deeply personal, often overwhelming experience shaped by pressure, expectations, and the invisible mental load so many women carry. And while we’ve come a long way in talking about mental health, many high-achieving women still feel like they have to “push through” instead of pause.
But here's the truth: thriving professionally shouldn’t come at the expense of your emotional wellbeing.
Women are nearly twice as likely to be diagnosed with anxiety as men, according to the Mental Health Foundation - and for good reason. Gender bias, perfectionism, and the pressure to “do it all” contribute to a unique, often invisible strain. Whether you're leading a business, managing a team, or juggling ambitious goals with everyday life, these strategies can help you manage anxiety and reclaim your calm - without compromising your drive.
1. Identify Your Triggers
Anxiety thrives in the unknown. Start by keeping a journal to track what sparks your anxious thoughts - is it meetings? Deadlines? Unspoken expectations? Common triggers for high-achieving women include:
Imposter syndrome
Overcommitment
Fear of disappointing others
Workplace bias or underrepresentation
When you spot patterns, you can address the root - not just the symptoms.
2. Challenge Perfectionism and Self-Doubt
High performers often tie their worth to their output. But chasing perfection only fuels anxiety. Cognitive Behavioural Therapist Gemma Bagge suggests reframing your thoughts with questions like: “Is this thought helpful?” or “Would I say this to a friend?”
Start replacing “I have to be perfect” with “I’m allowed to grow.” Self-compassion isn’t weakness - it’s a form of resilience.
3. Use Micro-Moments to Reset
You don’t need an hour-long ritual to recalibrate. Sophie Bertrand, Nutritionist and co-founder of ARVRA, recommends short, restorative breaks that activate your parasympathetic nervous system (your body’s rest-and-digest mode):
Box breathing (inhale for 4, hold for 4, exhale for 4)
Guided meditation (try Headspace or Insight Timer)
Five minutes of silence or stretching between tasks
Think of it as emotional hygiene - small, regular resets that keep you grounded.
4. Try “Worry Time”
If your thoughts spiral throughout the day, schedule them. Set aside 15 minutes for “worry time” - write down your anxious thoughts, acknowledge them, and close the notebook when time’s up.
This technique helps retrain your brain to contain anxiety, rather than letting it dominate your day.
5. Move Your Body, Even Briefly
Physical activity remains one of the most effective - and accessible - anxiety relievers. Sophie suggests finding what feels good, not what’s trendy:
Strength training for confidence
Yoga for breath-body connection
Brisk walks for clarity and calm
Even 10-minute movement “snacks” can interrupt anxious thought loops.
6. Nourish Your Nervous System
Your brain and gut are connected. A nutrient-rich diet can support mood regulation and reduce anxiety.
Omega-3s (salmon, flaxseeds) for brain health
Magnesium (spinach, dark chocolate, almonds) for relaxation
Complex carbs (quinoa, oats) to stabilise blood sugar
And yes, that third coffee might be making things worse. Try swapping one cup for herbal tea or a protein-rich snack.
7. Say No to Protect Your Energy
Overwhelm often starts with overpromising. High-achieving women tend to say yes out of obligation - then pay the price in burnout. Start small:
Practice saying “Not right now” or “I’ll get back to you”
Block “white space” in your calendar before it fills
Create boundaries for digital access - no notifications after 8 PM, for example
Boundaries don’t shut people out. They keep your wellbeing in.
8. Redefine What Productivity Looks Like
Hustle culture equates rest with laziness. But true productivity is sustainable — and includes space for pause. Techniques like the Pomodoro method (25 minutes work, 5-minute break) can help reduce mental fatigue.
Success doesn’t have to mean burnout. Sometimes the most powerful thing you can do is pause.
You’re Allowed to Feel, and You’re Allowed to Rest
Anxiety doesn’t make you weak. It doesn’t make you less capable. And it certainly doesn’t mean you’re doing something wrong. It’s a signal - and with the right tools, support, and mindset, you can learn to manage it.
High achievement and inner balance don’t have to be opposites. They can co-exist - and they should.
