What is High-Functioning Anxiety?

You seem to have it all together. You’re successful at work, have a great social life, and are always on top of your responsibilities. But underneath the surface, you’re constantly on edge. Your mind races with worry about things that may never happen. You overanalyze conversations for days after they’re over. Even when everything is going right, you feel tense.

This is high-functioning anxiety. Even though you appear totally fine on the outside, anxiety is wreaking havoc on you mentally. High-functioning anxiety is an informal term for an anxiety disorder that doesn’t interfere with your ability to accomplish everyday tasks, but it’s still difficult to live with.

Signs and Symptoms of High Functioning Anxiety

You may experience restlessness, difficulty concentrating, insomnia, and stomach issues. While the anxiety isn’t obvious to others, your body feels the effects. The good news is physical symptoms often improve by managing anxiety.

Constant Worry and Rumination

If you find yourself constantly worrying, overthinking and ruminating over minor issues, this could be a sign of high-functioning anxiety. Your mind is in overdrive, going over scenarios and ‘what ifs’ on a loop. No matter how much you try, you just can’t seem to calm your thoughts.

Needing Control and Perfectionism

You feel an intense need to control situations and have difficulty dealing with uncertainty. Everything has to be done a certain way-your way. You hold yourself and others to unrealistically high standards, always striving for perfection. Any small mistake sends you into a spiral of self-criticism.

Difficulty Relaxing

Relaxing and unwinding seem impossible. You feel restless and on edge and struggle to enjoy leisurely activities. Your mind is too preoccupied with worries and racing thoughts to settle. Engaging in exercise or meditation may provide temporary relief, but your anxiety soon creeps back in.

People-pleasing Tendencies

You have a hard time saying no and bend over backwards to please others at the expense of your own needs. While wanting to maintain harmony in your relationships, you often feel resentful, taken advantage of, and unappreciated. You worry excessively about what others think of you and seek validation and approval.

Managing and Coping with High-Functioning Anxiety

Accepting Your Anxiety

The first step to managing your high-functioning anxiety is accepting that you have it. Many people don’t even realize they struggle with anxiety because they’ve learned to mask it so well. Recognize that you may experience excessive worry, rumination, and restlessness that others don’t. Accepting this is the first step to learning coping strategies.

Practicing Self-Care

Make sure to schedule time for yourself to recharge and de-stress. Exercising, meditating, journaling and limiting caffeine and alcohol intake can help lower anxiety levels. Getting enough sleep is also essential. Lack of sleep exacerbates anxiety and worry, so aim for 7 to 8 hours of sleep per night.

Challenge Anxious Thoughts

Notice the thoughts that trigger feelings of anxiety and worry. Try to challenge them with more balanced and realistic thoughts. For example, replace “If I make a mistake at work, I’ll get fired” with “Making occasional mistakes at work is normal and human. My boss knows I’m a good employee.” Challenging thoughts like this can help ease anxiety.

Ask for Support

Don’t hesitate to ask close ones for support. Let them know what you are struggling with and how they can help. For example, ask a friend to be an “anxiety buddy” you can call when worries start spiralling. Speaking to a therapist can also be helpful. They can provide advice tailored to your situation and needs.

If anxiety feels like it’s taking over your life, book an anxiety therapy with us today. Therapy can help you better manage the symptoms and find relief. I will evaluate your symptoms and lifestyle to determine the severity of your anxiety and the best treatment approach. I will also provide coping strategies tailored to your needs and help you gain awareness and control over anxious thoughts and worries.