What Is High-Functioning Anxiety? Signs, Symptoms, and What You Can Do About It

High-functioning anxiety is something that can often go unnoticed, both by the person experiencing it and those around them. Unlike typical anxiety, where symptoms might be outwardly obvious, high-functioning anxiety operates quietly under the surface. The truth is, many people who experience this form of anxiety may appear calm, collected, and even successful on the outside, but inside, they are struggling with overwhelming feelings of worry and fear.

If you're reading this and thinking, "This sounds like me," you're not alone. High-functioning anxiety is more common than you might think, and understanding its signs, symptoms, and what you can do about it can help you take the first step towards feeling more at ease and in control.

What Is High-Functioning Anxiety?

High-functioning anxiety is a type of anxiety where a person may still be able to complete their tasks and appear outwardly successful, but they are constantly battling inner feelings of unease, worry, and stress. It can often look like a person is managing just fine, but in reality, they may be dealing with excessive self-criticism, perfectionism, and constant self-doubt.

This form of anxiety can make you feel like you are running on a treadmill – always moving, but never truly resting. While it may look like you're handling everything well, the emotional toll can be significant. High-functioning anxiety doesn’t look like what you might expect when you think of anxiety, but it can still disrupt your life in many ways.

Signs and Symptoms of High-Functioning Anxiety

There are several signs and symptoms of high-functioning anxiety that can be difficult to recognize because they may not manifest in the typical ways. Here are a few of the most common signs:

1. Perfectionism

You set impossibly high standards for yourself and feel a constant pressure to meet them. Even small mistakes can feel catastrophic, and the fear of failure may drive you to overwork or overprepare.

Example: Sarah, a marketing manager, spends hours double-checking her work emails before sending them out. She doesn't trust herself to make quick decisions, even though she's highly qualified for the job. Her perfectionism often keeps her up late into the night, even when she doesn't need to be working.

2. Constant Worry

Even when things are going well, you can’t shake the feeling that something is going to go wrong. This anxiety may not always be tied to specific events but is an ongoing undercurrent of nervousness.

Example: Jake has a successful career in finance and often gets positive feedback from his team. Yet, he's constantly worried that something will go wrong, even when everything seems fine. This worry can keep him from fully enjoying his accomplishments, as he's always anticipating the next problem.

3. Overthinking

You spend a lot of time going over every detail, replaying conversations, and second-guessing your decisions. This constant overthinking can leave you mentally exhausted.

Example: Emma, an entrepreneur, finds herself replaying client meetings over and over in her head. She worries about how she could have said things differently or whether she missed an important detail, even when the client was satisfied with the outcome.

4. Difficulty Saying No

People with high-functioning anxiety often struggle to set boundaries, even when they’re overwhelmed. You might say yes to extra work or responsibilities out of fear of disappointing others, even if it adds to your stress.

Example: Mark, a teacher, agrees to take on extra tutoring sessions because he doesn’t want to let his colleagues down. Despite already feeling stretched thin, he feels compelled to keep saying yes to every request, even at the cost of his own well-being.

5. Physical Symptoms

High-functioning anxiety can also manifest physically, with symptoms like headaches, tight muscles, digestive issues, and trouble sleeping. These physical signs are often overlooked or attributed to other causes.

Example: Claire experiences frequent headaches and tension in her shoulders. Her doctor suggests it might be stress-related, but Claire has trouble linking these symptoms to her constant feelings of anxiety.

6. People-Pleasing

You may try to please others and avoid conflict at all costs. This tendency to prioritize others' needs over your own can stem from the fear of being judged or rejected.

Example: Tim goes out of his way to help others at work, even when he's already overloaded. He avoids confrontation and will often do extra tasks to make sure his coworkers don’t think badly of him, even if it negatively impacts his own well-being.

What You Can Do About High-Functioning Anxiety

Now that we’ve explored the signs and symptoms of high-functioning anxiety, it’s important to address what you can do to feel better. While it may feel like you’re constantly battling against yourself, there are steps you can take to manage high-functioning anxiety and regain a sense of balance.

1. Acknowledge Your Anxiety

The first step in overcoming high-functioning anxiety is acknowledging that it's happening. This can be hard because, for so long, you may have convinced yourself that this is just "how things are." But taking the time to reflect on your mental and emotional state is key to finding solutions.

2. Practice Self-Compassion

Be kind to yourself. Instead of beating yourself up for not meeting your own expectations, practice self-compassion. Remind yourself that everyone makes mistakes, and you don’t need to be perfect to be worthy of love, success, or happiness.

Tip: Start each day by telling yourself one positive affirmation, such as, “I am doing my best, and that’s enough.”

3. Set Boundaries

Learn to say no. It’s important to protect your time and energy by setting boundaries with others. You don’t have to say yes to everything, and doing so is a crucial step in managing your anxiety. Saying no is a way to respect your own needs and ensure you’re not overextending yourself.

4. Practice Mindfulness

Mindfulness exercises, such as deep breathing, meditation, or yoga, can help you reconnect with your body and calm your mind. These practices allow you to step back from the constant cycle of worry and focus on the present moment.

Example: Taking just five minutes in the morning for a few deep breaths or a short meditation session can help you start your day with a sense of calm.

5. Reframe Your Thoughts

High-functioning anxiety often involves a lot of negative self-talk. Challenge these thoughts by asking yourself, “Is this thought realistic?” and “What evidence do I have that supports or contradicts this fear?”

Example: Instead of thinking, "If I make a mistake, people will think I'm incompetent," try reframing it to, "Everyone makes mistakes, and it’s an opportunity to learn."

6. Reach Out for Support

You don’t have to do this alone. Whether it's talking to a trusted friend, family member, or therapist, sharing your feelings can be incredibly helpful. You don’t have to carry the weight of your anxiety in silence.

Tip: Consider reaching out for a free 15-minute consultation with a therapist. This can help you better understand your anxiety and how therapy can assist in your healing journey.

7. Seek Professional Help

Therapy can provide you with the tools and support you need to manage your high-functioning anxiety. Cognitive-behavioral therapy (CBT) is particularly effective in helping individuals challenge negative thought patterns and develop healthier coping strategies. A therapist can work with you to explore the root causes of your anxiety and help you build a more balanced, fulfilling life.

Why Therapy Is a Helpful Step

It can feel intimidating to take that first step toward therapy, but it’s an incredibly empowering choice. Therapy offers a safe space where you can explore your thoughts and emotions without judgment. With the help of a trained professional, you can uncover the underlying causes of your anxiety, learn new coping mechanisms, and create lasting change in your life.

I encourage you to take the leap and schedule a free 15-minute consultation with me. During our conversation, we’ll talk about your experiences with anxiety and explore ways that therapy can be a helpful support for you. Taking care of your emotional well-being is not only okay—it’s vital. Therapy can help you get to a place where you feel more in control and at peace with yourself.

High-functioning anxiety may look different from what we traditionally expect when we think of anxiety, but it can still have a profound impact on your life. The good news is that there are steps you can take to manage it and live a more balanced, fulfilling life. Start by acknowledging the signs of high-functioning anxiety, practicing self-compassion, and reaching out for support. And remember, therapy can be an incredibly helpful tool in navigating these challenges.

If you're struggling with high-functioning anxiety, I’m here to help. Let's connect through a free 15-minute consultation to discuss how we can work together to support your emotional well-being. You don't have to go through this alone—taking the first step toward therapy could be the beginning of a new, healthier chapter in your life.