Managing High-Functioning Anxiety: Signs, Symptoms, and Coping Strategies

High functioning anxiety is hidden beneath an outward appearance of success, calmness, and control, but it can significantly impact someone’s well-being. Individuals experiencing high functioning anxiety are often able to perform daily tasks and meet their responsibilities, but they struggle internally with excessive worry, fear of failure, and a constant need to prove themselves. 

What is High Functioning Anxiety?

Those with high functioning anxiety experience anxiety symptoms while managing and leading  productive and successful lives. These individuals may appear to be calm, collected, and organized on the surface, but internally, they are battling intense worry and fear. While it may seem like they are “managing” just fine, the emotional toll of living with this type of anxiety can be significant, leading to burnout, stress, and strained relationships over time.

Signs of High Functioning Anxiety

High functioning anxiety doesn’t always look the same for everyone, and it can manifest in various ways. Common signs include:

1. Excessive Worrying

People with high functioning anxiety often ruminate over the smallest details, overthinking conversations, or obsessing over potential outcomes. Even when things appear fine, the mind can be running a mile a minute, wondering if they are doing enough, or if they’ve missed something important.

2. Perfectionism

Perfectionism is an overwhelming need to perform perfectly in every aspect of life, which is a hallmark of high functioning anxiety. Whether it’s in work, relationships, or hobbies, the individual feels that anything less than perfect is a failure. This can lead to heightened stress and self-criticism.

3. Overworking

Many people with high functioning anxiety push themselves to the limit to ensure that everything is done “right.” This often results in long hours, a packed calendar, and an inability to relax. There may be a constant fear of letting others down, which can push someone to overachieve.

4. Difficulty Saying No/People-Pleasing

Individuals with high functioning anxiety often struggle to say no to others because they fear disappointing them. This can lead to taking on too many commitments, leading to stress and burnout.

5. Physical Symptoms

Although someone with high functioning anxiety may appear calm on the outside, their body may be telling a different story. Symptoms like headaches, muscle tension, fatigue, digestive issues, and even trouble sleeping are common in those dealing with anxiety, as is a direct result of a chronically activated nervous system. 

6. Imposter Syndrome

Even though they may be excelling in their personal or professional life, those with high functioning anxiety may feel like they don’t truly deserve their success. They may feel like they are “faking it” or fear that they will be exposed as a fraud.

How to Address High Functioning Anxiety

While high functioning anxiety can feel draining and insurmountable, there are ways to soothe it:

1. Acknowledge the Anxiety

Recognizing that you’re dealing with anxiety, even if you appear to be managing it externally, is important. Self-awareness helps reduce the stigma around mental health and creates an opportunity for change.

2. Prioritize Self-Care

One of the biggest challenges for those with high functioning anxiety is neglecting their own well-being. Prioritize activities that help you relax, unwind, and recharge—whether it’s through exercise, mindfulness practices, or engaging in hobbies that bring you joy. Regular sleep and nutrition are also essential in managing anxiety.

3. Set Realistic Expectations

Let go of perfectionism by setting more realistic goals. Understand that mistakes and setbacks are part of life, and they don’t define your worth. Accepting that you don’t have to be perfect can significantly reduce anxiety and improve self-esteem.

4. Set Boundaries

Boundaries are essential for maintaining mental health. Saying no to extra tasks or commitments doesn’t mean you’re failing; it’s a sign of self-respect. Learning to say no allows you to protect your time, energy, and mental health. This ultimately results in being able to fully show up in your various roles without resentment.

5. Practice Mindfulness and Relaxation Techniques

Mindfulness, deep breathing exercises, and meditation can all help to reduce the physical and mental symptoms of anxiety. These practices help individuals to slow down and stay grounded in the present moment, reducing the tendency to overthink or ruminate.

6. Connect with Others

You are not alone – high functioning anxiety is actually quite common. Talking to friends, family members, or support groups can provide comfort and reassurance. Sharing your feelings with someone you trust can reduce feelings of isolation and help you feel supported.

Final Thoughts

By recognizing the signs of high functioning anxiety and implementing strategies to manage it, you can take control of your well-being and find a healthier balance in life. Therapy can provide the tools needed to better understand and address anxiety, ultimately leading to a more fulfilling and peaceful life. For help with this, more tips, and attentive support, please don’t hesitate to reach out to Ashley Barnes or our other wonderful therapists here at Love Heal Grow.