What is “High-Functioning” Anxiety?
Anxiety is a natural part of life, but for some, it’s like a shadow that never quite leaves. For many people, anxiety doesn’t look like the dramatic image of someone hyperventilating in a corner—it’s more like that constant hum of stress that never seems to turn off. Enter high functioning anxiety: where everything looks perfect on the outside, but inside, you’re juggling a million things and trying to keep it all from falling apart.
If you're someone who experiences high functioning anxiety—or if you’re trying to support someone who does—understanding it is crucial to navigating life with a little more peace (and maybe a bit less "uh-oh" moment). Let’s dive into what high functioning anxiety is, how it might show up, and how you can deal with it without losing your mind (because we all know that’s easier said than done).
What is High Functioning Anxiety?
High functioning anxiety is like being a duck on a pond—on the surface, everything seems calm, but underneath, you're paddling like crazy just to stay afloat. This type of anxiety often goes unnoticed because, well, it looks like you've got it together. You’re organized, productive, and successful—but inside, you're constantly worried, stressed, and trying not to implode. It’s the “smiling through it” approach to anxiety.
People with high functioning anxiety are often the types who are thriving on the outside, but on the inside, they’re sweating the small stuff (and the big stuff) in a way that’s both relentless and exhausting.
Signs of High Functioning Anxiety
High functioning anxiety can be sneaky, and you might not even realize you’re experiencing it. Here are some signs that might hit a little too close to home:
Perfectionism: You’ve perfected the art of doing everything just right—so well, in fact, that if one little thing is out of place, the whole world might just fall apart. (Spoiler alert: It won’t. But that doesn’t stop you from obsessing over it.)
Overthinking and Overplanning: You’re the master of "what if" scenarios. Not just "What if it rains tomorrow?" but "What if it rains, and I’m not prepared, and I miss my meeting, and then my boss fires me, and I end up living under a bridge?" That’s overthinking at its finest.
Difficulty Relaxing: “Relaxing” is a foreign concept. You sit down to take a break, and suddenly you remember that thing you forgot to do last Tuesday, then your mind spirals into a list of everything you need to do for the next month. No, you cannot just “turn off.”
People-Pleasing: Saying “yes” to every favor, every request, every invitation—because what if you disappoint someone? But deep down, you’re regretting it as soon as the words leave your mouth. (How do we say “no” again?)
Chronic Worry: You’re constantly worried about what others think, whether you’re good enough, and what the future holds. It’s like a never-ending loop of stress, but hey, at least you’re getting good at worrying.
Physical Symptoms: Your body isn’t exactly thrilled with all the mental gymnastics you’re doing. You might have headaches, stomachaches, tight shoulders, or just feel exhausted from the constant low-grade stress.
Why Does High Functioning Anxiety Happen?
High functioning anxiety doesn’t just happen for no reason—it’s usually a combination of genetic factors, life experiences, and that pesky voice inside your head that tells you "you can always do better." It can be triggered by big life changes, a history of perfectionism, or simply trying to juggle too many things at once.
Some people might develop high functioning anxiety because they thrive under pressure or feel like their value is tied to their productivity. Unfortunately, when we start believing our worth is based on our achievements (or how much we’re able to get done without falling apart), anxiety has a field day.
Coping Strategies for High Functioning Anxiety
You’re not stuck with high functioning anxiety forever (thank goodness), and there are several ways to manage it. Here are some strategies to help you cope—without turning into a full-on stress ball:
Mindfulness and Relaxation Techniques: Imagine this: You’re in the middle of a chaotic day, but instead of spiraling, you take a deep breath and focus on the present moment. It’s like a mini-vacation in your head. Meditation, deep breathing, and yoga can all help you hit “pause” on the overthinking.
Set Realistic Expectations: Perfection is a trap—like that time you tried to bake a Pinterest-worthy cake and ended up with something resembling a sad pancake. Recognize that mistakes are part of life, and setting more achievable goals will make you feel less like you're walking on a tightrope.
Prioritize Self-Care: Taking care of yourself isn’t selfish, it’s necessary. Whether it’s taking a walk, watching your favorite show, or just enjoying a cup of coffee without checking your email, self-care is an essential tool for balancing anxiety.
Therapy: You don’t need to tackle this alone. A therapist can help you untangle the mess of thoughts, help you work on shifting your mindset, and provide strategies for managing your anxiety in a healthy way. Sometimes talking it out is the best way to "decompress."
Healthy Boundaries: Saying “no” can feel like you’re disappointing everyone, but setting boundaries is actually a form of self-care. It’s okay to prioritize your needs over others' demands. You can’t pour from an empty cup, right?
Physical Activity: Exercise is like a reset button for your brain. It releases endorphins (those feel-good chemicals) and helps reduce stress. So, grab your sneakers and go for a walk—your mind and body will thank you.
Journaling: Sometimes, writing down your worries helps you see them for what they are. Plus, it’s a great way to give your brain a break from overloading on thoughts. Just be careful, your journal might end up becoming a novel at the rate you’re going!
When to Seek Help
If high functioning anxiety starts interfering with your daily life—whether it’s your job, relationships, or personal well-being—it's time to seek help. No one should have to navigate this on their own, and a therapist can guide you through the process of managing anxiety in a healthy way.
Remember, even though it may feel like you’re the only one holding the world together, you don’t have to do it alone. Therapy can help you find balance, break free from those unhealthy thought patterns, and start living life on your terms.
Conclusion
High functioning anxiety might not be as obvious as other forms of anxiety, but it’s just as real. By understanding its signs and finding the right coping strategies, you can begin to reduce its impact and take control of your life. You’ve got this—just don’t forget to take a breath (and maybe schedule that Netflix break)!
If you're dealing with high functioning anxiety, reach out to us today. After all, you don’t need to be perfect—you just need to be you.
