High-functioning anxiety is a mental health issue where a person has many of the common symptoms of anxiety—excessive worry, negative thought loops, restlessness, and stress—while simultaneously managing to maintain an outward appearance of success and competence. People with high-functioning anxiety are often high achievers. They’re able to handle their professional responsibilities and keep up with an active social life in ways that might make them seem unaffected by the anxiety beneath the surface. Here’s how to recognize high-functioning anxiety and how to get help.

Why it Goes Unnoticed

High-functioning anxiety goes unrecognized because it doesn’t always fit our stereotypical image of anxiety. Society typically praises the traits associated with high-functioning anxiety: ambition, productivity, perfectionism, and dedication to a career. As a result, people with this type of anxiety may be seen by others as resilient and highly capable. Even someone with high-functioning anxiety might not even recognize it in themselves. Because they’re still able to meet their responsibilities, they might dismiss their mental health issues as just a part of life.

The Dangers of High-Functioning Anxiety

While this anxiety might seem manageable because it allows people to maintain their responsibilities, it can still have serious long-term consequences. Constantly living in a state of heightened stress can lead to burnout, exhaustion, and physical health problems. Untreated anxiety—no matter how “functional” a person may seem—can also escalate. The pressure to perform, compounded by worrying and stress, can lead to more severe mental health issues, such as depression, panic attacks, or an emotional breakdown.

Symptoms of High-Functioning Anxiety

• Perfectionism

Someone with high-functioning anxiety will likely have an overwhelming desire to be perfect in all aspects of their lives. They set impossibly high standards for themselves and feel intense anxiety when they fall short.

• Overthinking

Overthinking is a hallmark of anxiety in general, and those with high-functioning anxiety are no different. They may obsessively replay conversations, worry about future events, and constantly fear making minor mistakes.

• Difficulty Relaxing

Even in moments of downtime, people with high-functioning anxiety typically struggle to relax. Their minds are often racing with to-do lists and upcoming projects. They may have a hard time connecting with family and friends at home since their attention is rarely focused on the present.

• Overachievement

People with high-functioning anxiety are often overachievers. Pushing themselves to the limit in their careers and personal lives can ultimately lead to burnout.

• Fear of Failure

High-functioning anxiety is often driven by an intense fear of failing. The idea of letting others down or not meeting their own expectations causes immense stress. This fear can be paralyzing, but it may also push people to work even harder to avoid it.

• Physical Symptoms

As with other anxiety disorders, people may experience headaches, muscle tension, fatigue, trouble sleeping, and unexplained illnesses.

Tips For Coping with High-Functioning Anxiety

• Practice Mindfulness

Incorporating mindfulness practices, such as meditation or deep breathing exercises, can help manage anxiety symptoms and reduce the mental clutter associated with overthinking. It gives you the space to stay grounded in the present moment, rather than worrying about the future.

• Set Boundaries

Learning to say no to people and set healthy boundaries is important for reducing burnout. Take steps to guard your mental health and don’t stretch yourself too thin.

• Take Breaks

Regularly taking breaks and prioritizing rest is crucial for both mental and physical health. Productivity doesn’t define your worth. Find low-stress activities like reading, baking, or taking walks that make you feel rejuvenated.

Getting Help

If you suspect you’ve been living with high-functioning anxiety, don’t wait to reach out for help. There are many therapeutic approaches for anxiety that can help you change your attitude toward perfectionism, stressful situations, and relationships with other people. In therapy, you can learn to cope with your emotions and put your mental health first. To learn more about how to cope with high-functioning anxiety, please reach out to us by setting up a consultation today.