High-functioning anxiety often flies under the radar. You appear confident, successful, and in control, while inside, you constantly worry about mistakes and live in fear of not being enough. People might dismiss your anxiety when you mention it, assuming you have it all figured out. The reality is that despite managing daily tasks and responsibilities, you may be suffering, with your mind racing, and feeling emotionally drained.
What Sets High-Functioning Anxiety Apart?
Unlike 'traditional' anxiety, which may lead people to avoid their fears, those with high-functioning anxiety take action in response to their anxiety. They often push themselves through hard work and overachievement. Individuals with high-functioning anxiety display the "fight" response in reaction to stress, instead of the more common "flight" or "freeze" responses often associated with Generalized Anxiety Disorder (GAD).
Signs of High-Functioning Anxiety
High Achiever: Individuals with high-functioning anxiety often set exceptionally high standards for themselves, which can drive impressive achievements. However, this success may come from a place of constant worry, fear of failure, or the belief that they need to prove their worth through accomplishments. Anxiety-driven high achievers might struggle to enjoy or internalize their successes, always feeling like it's never enough.
Perfectionistic: Perfectionism in high-functioning anxiety is often fueled by fear of criticism, rejection, or making mistakes. The idea of being imperfect feels intolerable, leading to over-preparation, second-guessing, and difficulty delegating tasks.
Detail Oriented: While being detail oriented can be a strength, for people with high-functioning anxiety it can become obsessive, contributing to overthinking, decision fatigue, and difficulty seeing the bigger picture. This can lead to spending excessive time on minor aspects of tasks that don't require that much attention.
Proactive: People with high-functioning anxiety are often seen as proactive, but this can be a way to manage underlying fear and worry. They might feel a constant need to "stay ahead" to prevent potential negative outcomes, which can lead to burnout. Their proactivity is often less about confidence and more about trying to avoid a catastrophe.
Imposter Syndrome: Those with high-functioning anxiety frequently experience imposter syndrome, feeling like frauds despite evidence of their abilities. They may believe their success is due to luck or external factors, not their competence, and live in fear of being "found out."
Poor Sleep: Poor sleep is a common symptom of high-functioning anxiety, with difficulty falling asleep or staying asleep due to racing thoughts or chronic worry. Even when they manage to sleep, it may not feel restful, leading to exhaustion the next day.
Inability to Turn Off Your Mind: Individuals with high-functioning anxiety often struggle to "turn off" their minds, constantly worrying about past events, upcoming tasks, or hypothetical scenarios. This can interfere with relaxation, focus, and enjoyment of the present moment. The inability to quiet one's mind may also lead to physical symptoms such as headaches, muscle tension, and gastrointestinal issues.
Coping with High-Functioning Anxiety
Challenge Perfectionism: One of the best ways to work through anxiety is to do exactly what you are afraid of doing. Start small - submit work that you haven’t gone over for the hundredth time. Purposefully make small mistakes and live with the consequences. Repeating a mantra like, “It’s good enough,” can help train your brain to let go of perfectionism. Over time, your brain will see that life doesn’t fall apart when things aren’t flawless.
Set Boundaries: Learn to say “no” and recognize that you can’t do everything. Start trusting others to handle things when you can’t. People with high-functioning anxiety tend to overextend themselves to please others or avoid disappointing anyone. Establishing boundaries helps protect your mental health and prevents burnout.
Mindfulness and Grounding Techniques: Engage in mindfulness practices, such as meditation or deep breathing, to help calm racing thoughts and bring your attention back to the present moment. Grounding techniques, like focusing on your senses (what you can see, hear, touch, taste, smell), can reduce overthinking.
Limit Caffein Intake: You might consume significant amounts of caffein to stay focused and stay awake. However, caffein also affects your heartbeat, stress response, ability to sleep, and overall anxiety levels. If you are struggling with anxiety, limiting your caffein intake can make a big difference.
Label Anxious Thoughts: The simple act of naming your thoughts as “anxiety” can reduce their power. When you recognize them as just thoughts instead of facts, you can start detaching from their emotional weight. For example, replace “I’m not good enough” with “My anxiety makes me think I’m not good enough.”
Talk About Your Difficulties: Sometimes, opening up about your anxiety can provide relief. Whether with a trusted friend, colleague, or therapist, sharing your experiences can lighten the load and help you feel understood.
When Should I Ask for Help?
If you're feeling stuck, overwhelmed, struggling to make progress, or noticing that areas of your life are falling apart, now might be time to reach out to a therapist who can help you navigate your challenges and find balance and fulfillment. Therapy can be an essential step in breaking the cycle of high-functioning anxiety, helping you regain peace of mind.
As a Licensed Psychologist with a Ph.D. in Psychology, I specialize in helping high-achieving individuals like you overcome anxiety and perfectionism. I’ve helped many clients toward reclaiming balance in their lives and finding greater peace of mind. If you are ready to take the next step, reach out for a free consultation, email me at dominic@truupsychology.com, or text (385) 200-0204. You can also visit my website to learn more about my approach and how therapy can help you.
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I can work with clients in over 40 PSYPACT participating states.
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