What do you think of when you hear the word “anxiety”? Racing heart, sweaty palms, dizziness, and other physical symptoms? Maybe panic attacks or the inability to navigate daily life?
In some people, anxiety is very obvious. But in a high achiever? Oof. A high achiever can mask anxiety symptoms so well that they not only fool others into believing it’s not a problem, they fool themselves!
High functioning anxiety will allow you to achieve every item on your to-do list with a seemingly self-assured and carefree attitude.
Sure, anxiety symptoms are taking their toll beneath the surface, but when you’re holding yourself to high standards, you usually just tell yourself to get over it. You push down symptoms of anxiety, either ignoring them or distracting yourself, and it all works out in the end…right?!
The problem with this approach to life is that your anxiety symptoms are still here…and untreated signs of high-functioning anxiety, when left to fester for years and even decades, will build up to backfire one day when you least expect it.
What are the tell tale signs of high functioning anxiety? And what can you do about them?!
I’m so glad you asked!
What Is High Functioning Anxiety?
High-functioning anxiety is not an official diagnosis in the Statistical Manual of Mental Disorders, but many people experience it all the same. These high achievers seem calm and organized on the outside while feeling stressed and overwhelmed on the inside.
Understanding High-Functioning Anxiety
High-functioning anxiety is a term used to describe those who manage daily life and meet their goals while living with constant worry or fear. They often wrestle with overthinking, perfectionism, and a strong fear of letting others down.
Even when they get things done, those feelings don’t go away. They tend to over-prepare, double-check every detail, and/or spend extra time worrying about what might go wrong.
Unlike the more obvious type of anxiety that can stop you from acting, high-functioning anxiety usually pushes you to keep moving. That’s what makes it so difficult to identify!
You may rely on routines or strict schedules, which are generally accepted and encouraged by others, to help cope with anxious feelings. And because you’re still racking up achievements, others likely won’t realize how hard it is for you…you appear so successful!
Types of Anxiety Compared to High Functioning Anxiety
Now, there are several different types of anxiety. You might experience one or all of them, either at different times throughout your life or, possibly, all at once. (Eesh, right?)
Here’s a quick list of a few common types for comparison:
| Type of Anxiety | Main Features |
|---|---|
| Generalized | Ongoing worry about lots of things |
| Social | Fear of social situations |
| Panic | Sudden, intense panic attacks |
| Phobias | Extreme fear of specific things |
| High-Functioning | You appear successful but are anxious inside |
Unlike panic disorder or phobias, high-functioning anxiety doesn’t always cause physical symptoms that prevent you from participating in activities. You might still go to work or school and do well, even if and when you’re struggling.
How It Differs from Generalized Anxiety Disorder
When you read the description of generalized anxiety disorder (GAD) above, it sounds very similar to the symptoms of high-functioning anxiety.
Both can cause ongoing worry and cause sufferers to feel tense and have trouble relaxing. However, there are a few key differences.
With GAD, anxiety usually makes it difficult to get things done or keep up with responsibilities. It pushes you into flight or freeze reactions that can feel incredibly debilitating and leave you huddled under blankets with your BFF, Netflix.
In contrast, high-functioning anxiety pushes you to remain active and meet deadlines, even when you feel nervous or afraid inside. It triggers your fight reaction, which is often to your detriment, if and when your body and mind are screaming for rest.
High-functioning anxiety is not a separately recognized mental health diagnosis in the Statistical Manual of Mental Disorders. However, many mental health professionals acknowledge it as its own unique challenge requiring support similar to GAD.
Core Tell-Tale Signs of High Functioning Anxiety
High-functioning anxiety can be hard to spot because sufferers usually seem calm and successful on the outside. However, feeling anxious inside, even when it’s not obvious to others, still affects your mind and body in many ways!
Anxiety Symptoms That Go Unnoticed
You may feel constant worry or dread, even when everything seems fine. This worry can be about work, relationships, or daily tasks.
You might have racing thoughts or struggle to relax, even during downtime.
You may feel like you have to be perfect all the time. Or you might replay conversations in your head, worrying about what you said or did, grimacing over your reactions even years later.
You may work harder for fear of disappointing others or making mistakes. These feelings are easy to overlook, though, since they seem like a noble enough cause.
Physical Symptoms
Physical symptoms are also common with high-functioning anxiety.
You might notice muscle tension, headaches, or stomachaches for no clear reason. At times, you may feel your heart racing or hands sweating.
Other physical signs include feeling tired all the time, having trouble sleeping, or grinding your teeth at night. You may have trouble sitting still or need to move around to let out nervous energy.
In some cases, you might feel short of breath, dizzy, or even experience panic attacks. While not always obvious to those around you, these physical symptoms can make your daily activities feel harder.
Behavioral Patterns Masking Anxiety
Many people with high-functioning anxiety use certain habits to cover up their feelings.
You may become very organized, always arriving early or double-checking your work. This focus on details helps you feel in control, but it can also be exhausting.
Common behaviors include:
- Overthinking or over-preparing
- Needing constant reassurance
- Avoiding risky situations
- Having trouble saying no to others
- Putting others’ needs before your own
These actions may look positive, but for you, they can be a double-edged sword.
They can help you achieve your goals, but also increase your anxiety. You might find it hard to relax, take breaks, or ask for help, even when you need it.
How High Functioning Anxiety Appears in Daily Life
High functioning anxiety can shape your daily life in ways you may not notice at first. Outward success often masks a struggle with worry, self-doubt, and the chronic pressure to meet high standards.
Impact on Successful Careers
When you have high functioning anxiety, you might be seen as a high achiever at work or school.
Others may describe you as organized, reliable, and always on top of things. You likely get a lot done, meet deadlines, and pay close attention to detail.
However, you may feel tense or nervous even while achieving your goals. Constant worry about making mistakes or letting someone down can push you to perform well and hide your stress from others.
On the outside, your career may look successful, but the constant pressure to keep up can be mentally and physically draining. It might lead you to avoid asking for help, even when you desperately need it.
Negative Thoughts and Fear of Failure
Inside, it can feel like you’re always dealing with worry and negative self-talk. Even small tasks might hold the power to trigger fear of failure.
You may replay conversations in your head, wonder if you said the wrong thing, or worry that your work is never good enough.
These thoughts don’t stop you from doing your job or going to school, but they make every day feel more stressful. Mistakes, even tiny ones, can gnaw at you for a long time when you’re wrestling with high functioning anxiety.
Some people avoid new opportunities because they fear they won’t be perfect. You might work extra hours or double-check everything just to avoid any risk of failure.
The Role of High Standards and Perfectionism
High functioning anxiety often comes with very high standards.
You might set goals that are hard to reach, expecting yourself to get everything right the first time. Even after doing well, you may focus only on what you could have done better.
Typical signs of these high standards include:
- Spending hours making sure your work is perfect
- Struggling to relax or take breaks
- Feeling guilty when you are not being productive
- Worrying that others will notice your mistakes
This perfectionism can be motivating but is also exhausting. You may find it hard to celebrate your wins because you always see room for improvement.
When to Seek Professional Help
If your worries don’t go away with personal efforts, or you feel overwhelmed even when things seem fine, it may be time to reach out to a mental health professional. Signs that you could use some extra support include trouble focusing, ongoing tiredness, chronic physical symptoms, or finding it hard to relax even on days off.
Don’t wait until things get worse. Many people with high functioning anxiety feel better after talking with someone who understands.
A mental health professional can give advice that fits your needs and help you decide what steps to take next. Asking for help is a positive, brave, and frankly, practical decision.
Treatment Options and Recovery
Treatment depends on your needs.
Many people benefit from cognitive behavioral therapy (CBT), which teaches ways to challenge negative thoughts and find better coping tools. Support groups—online or in person—let you connect with people who really get what you’re going through.
You might try lifestyle changes, such as deep breathing exercises, regular exercise, or setting small, realistic goals. Medication, like selective serotonin reuptake inhibitors (SSRIs), can help some people manage anxiety better.
Combining self-care, therapy, and sometimes medication can lead to real, steady progress.
No matter how you tackle your high-functioning anxiety, I feel you (so deeply) and I’m rooting for you, friend. You’ve got this!
P.S. Why just track your stress levels when you could track and guide your ENTIRE mental health journey? With a clean, modern design and loads of thoughtful prompts, these mental health journal printables will leave you feeling more peaceful, mindful, and in control of your mental health than ever before! Get yours HERE.
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