Anxiety is a natural response to stress, but for some individuals, it manifests in a way that allows them to continue performing at high levels, both professionally and personally. This phenomenon is referred to as high functioning anxiety. Unlike the stereotypical image of someone who is visibly overwhelmed by their anxiety, those with high functioning anxiety often appear calm, collected, and even successful. However, beneath the surface, they are struggling with a persistent and often debilitating sense of worry, fear, and self-doubt.
In this article, we’ll explore how to identify high functioning anxiety, its common signs and symptoms, and how it differs from other forms of anxiety disorders. Understanding high functioning anxiety can help individuals who may be unaware of their condition seek help and begin their journey toward managing it more effectively.
What is High Functioning Anxiety?
High functioning anxiety refers to a form of anxiety where an individual continues to perform daily tasks and maintain their responsibilities—often with excellence—while internally battling intense feelings of fear, stress, and worry. People with high functioning anxiety often push themselves to succeed and can be perfectionistic in their pursuits. However, they typically experience internal turmoil that can cause emotional and physical exhaustion over time.
While those with high functioning anxiety may be able to hide their anxiety behind a facade of productivity and success, they are still grappling with the emotional and physical toll that anxiety takes on their bodies and minds.
Common Signs and Symptoms of High Functioning Anxiety
Recognizing high functioning anxiety can be challenging, as the symptoms may not be immediately apparent to those around the individual. However, there are several common signs and behaviors that can serve as indicators of this condition:
1. Excessive Worry and Fear of Failure
People with high functioning anxiety often experience persistent worry about performance, outcomes, and the potential for failure. This worry can be disproportionate to the situation at hand and can extend to even minor tasks. For example, an individual with high functioning anxiety may obsess over a work presentation or an upcoming social event, fearing that they will fall short or disappoint others, despite having the skills and qualifications to succeed.
2. Perfectionism
Perfectionism is one of the hallmark traits of high functioning anxiety. People with this form of anxiety often set excessively high standards for themselves and feel an overwhelming need to meet those standards at all costs. They may worry that anything less than perfect will result in criticism or failure, causing them to work relentlessly toward unattainable ideals. The pressure to be perfect can lead to burnout, stress, and feelings of inadequacy, even if outwardly everything appears fine.
3. Difficulty Relaxing
One of the signs of high functioning anxiety is the inability to fully relax or unwind, even during moments of supposed rest. Individuals with high functioning anxiety may feel uneasy or restless during downtime, constantly thinking about what they need to do next or replaying past events in their mind. This inability to relax can manifest in both physical and mental tension, making it hard for the individual to enjoy activities or downtime.
4. Overachievement
Often, individuals with high functioning anxiety are overachievers, pushing themselves to do more than what is required. They may take on additional responsibilities, work long hours, or volunteer for extra tasks to prove their worth or avoid disappointing others. While this behavior may be outwardly admired, it can lead to exhaustion and resentment over time. People with high functioning anxiety are often driven by the need to gain approval or avoid criticism, which can keep them trapped in a cycle of overwork and self-imposed pressure.
5. Difficulty Saying No
People with high functioning anxiety may find it challenging to set boundaries or say no to requests from others. They fear letting people down or being perceived as unhelpful or incompetent. As a result, they may take on more than they can handle, leading to stress and frustration. The inability to set boundaries can also contribute to feelings of being overwhelmed and unable to manage personal or professional obligations effectively.
6. Physical Symptoms
Anxiety often manifests physically, and individuals with high functioning anxiety are no exception. Common physical symptoms include muscle tension, headaches, digestive issues, heart palpitations, or a constant feeling of being “on edge.” These symptoms may not always be recognized as anxiety-related, as they can be masked by the individual’s ability to continue functioning despite the discomfort.
7. Self-Criticism and Imposter Syndrome
Individuals with high functioning anxiety tend to be highly self-critical, often feeling as though they are not doing enough or are not as competent as others perceive them to be. This can lead to feelings of imposter syndrome, where the person feels like a fraud or fears being exposed as inadequate, even if they have achieved significant success. The fear of being “found out” can drive them to work even harder, perpetuating the cycle of anxiety and self-doubt.
8. Constantly Seeking Reassurance
While individuals with high functioning anxiety may present themselves as self-assured, they often seek constant reassurance from others. They may frequently ask for feedback or validation to confirm that they are meeting expectations or performing well. This need for reassurance can be exhausting for both the individual and the people around them, as it reflects their ongoing anxiety about their abilities and perceived shortcomings.
How High Functioning Anxiety Differs from Other Anxiety Disorders
High functioning anxiety is distinct from other forms of anxiety disorders, such as generalized anxiety disorder (GAD) or panic disorder, in several key ways:
Outward Appearance: People with high functioning anxiety may not exhibit the typical signs of anxiety, such as visible distress or avoidance behaviors. Instead, they may appear calm, composed, and capable, masking their internal struggles.
Level of Functioning: Unlike those with more severe forms of anxiety, individuals with high functioning anxiety are able to meet their responsibilities and perform well in most aspects of their lives. However, this does not mean that they are immune to the negative effects of anxiety on their mental and physical health.
Self-Perception: People with high functioning anxiety often have a distorted view of their own abilities. While they may appear successful and accomplished, they may feel like impostors or worry that they will eventually be exposed as inadequate.
The Impact of High Functioning Anxiety
While individuals with high functioning anxiety can maintain a façade of success and competence, the emotional and physical toll of chronic anxiety can be significant. Over time, this constant internal struggle can lead to burnout, depression, and a decrease in overall quality of life. Relationships may suffer as the individual’s perfectionistic tendencies and constant need for reassurance can put a strain on social and professional interactions.
Additionally, the lack of recognition for the anxiety they experience can leave individuals with high functioning anxiety feeling isolated or misunderstood. Because they are often able to maintain their external responsibilities, they may not seek help or feel that their anxiety is valid enough to warrant treatment.
How to Manage High Functioning Anxiety
Recognizing and accepting that you have high functioning anxiety is the first step toward managing it effectively. Some strategies that can help include:
Mindfulness and Relaxation Techniques: Learning to relax and quiet the mind can help reduce the physiological symptoms of anxiety. Practices like meditation, deep breathing, and yoga can help individuals become more attuned to their bodies and reduce feelings of constant tension.
Cognitive Behavioral Therapy (CBT): CBT is an effective therapeutic approach that helps individuals identify and challenge negative thought patterns. For those with high functioning anxiety, CBT can help reframe perfectionistic thinking and develop healthier coping mechanisms.
Setting Boundaries: Learning to say no and set clear boundaries is crucial for managing high functioning anxiety. Individuals must recognize their limits and avoid overcommitting to tasks or responsibilities that will increase their stress levels.
Self-Compassion: Developing self-compassion and treating oneself with kindness can help reduce the self-criticism that often accompanies high functioning anxiety. Practicing self-compassion can also promote a healthier mindset and reduce feelings of inadequacy or imposter syndrome.
Seeking Professional Help: If anxiety begins to interfere with daily functioning or causes significant distress, seeking professional help from a therapist or counselor can be beneficial. Therapy can provide tools to manage anxiety, reduce stress, and improve overall well-being.
Conclusion
High functioning anxiety is a complex and often hidden form of anxiety that can significantly impact an individual’s mental, emotional, and physical well-being. Although those with high functioning anxiety may appear successful and capable, they are often struggling internally with excessive worry, perfectionism, and self-doubt. Recognizing the signs of high functioning anxiety and seeking appropriate treatment can help individuals manage their condition more effectively, leading to a healthier and more balanced life.
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