Anxiety doesn’t look the same for everyone. High-functioning anxiety is outwardly seeming healthy, composed, and successful while silently struggling with classic anxiety symptoms like stress and self-doubt. If you suspect you might have high-functioning anxiety, here are six key signs to look out for:
1. Perfectionism
One of the hallmark traits of high-functioning anxiety is perfectionism. You might set impossibly high standards for yourself and feel immense pressure to meet them. You may avoid delegating tasks because you’re worried they won’t be done “right,” and even when you do achieve success, it doesn’t feel good enough. The success others admire in you may be driven more by fear of failure than a genuine desire to succeed. Ultimately, this focus on proving yourself and taking on so much can lead to burnout.
2. Overthinking
People with high-functioning anxiety tend to replay conversations, decisions, and actions in their minds, which leads to second-guessing themselves. Even after making a choice, you might worry about whether it was right, obsessively ruminating over what-ifs and worst-case scenarios. Your mind is always racing, making it hard to switch off, even during downtime.
3. Constantly Staying Busy
High-functioning anxiety often manifests as an inability to slow down. This busyness acts as a coping mechanism that allows you to distract yourself from worrying. You might feel uncomfortable with free time and always look for new projects to fill the void. Ultimately, this leads to mental and emotional exhaustion and leaves little room for self-care.
4. A Fear of Letting Others Down
Do you have a hard time saying no to others despite how overwhelmed you feel? People with high-functioning anxiety often struggle with people-pleasing tendencies. They may go out of their way to accommodate everyone else at their own expense. Even when you’re struggling, you might avoid asking for help because you don’t want to be a burden. The thought of disappointing someone or being perceived as unreliable can trigger intense anxiety.
5. Difficulty Enjoying the Present Moment
High-functioning anxiety makes it hard to live in the moment. Instead of enjoying what’s in front of you, you’re probably preoccupied with the future. You might even have difficulty celebrating your accomplishments because you are already thinking about the next task. The pressure to always be achieving, improving, or “keeping it together” can rob you of the ability to enjoy life’s simple pleasures.
6. Physical Symptoms
Even though you appear calm on the outside, your body may be telling a different story. Over time, these may worsen and lead to more serious, chronic health problems. High-functioning anxiety often comes with physical symptoms, like:
- Muscle tension
- Headaches
- Insomnia
- Rapid heart rate or palpitations
- Shortness of breath
- Stomach issues, like nausea or digestive discomfort
How to Cope
If you experience some or all of these signs, here are a few concrete steps you can take to combat your high-functioning anxiety:
- Practice self-awareness: Acknowledge that your high standards and fear of failure are rooted in anxiety, not reality. Counter your critical inner voice with one that is understanding and allows you to make mistakes.
- Set realistic goals: Challenge perfectionistic tendencies by setting more manageable goals. Take time to celebrate your wins along the way.
- Learn to say no: Prioritize your own needs and set boundaries with others. Don’t dwell on letting other people down.
- Embrace mindfulness: Practice mindfulness techniques, such as meditation or deep breathing, to help stay present in the moment.
Getting Help
Sometimes, anxiety is deeply rooted in traumatic childhoods, toxic relationships, and other past issues. It’s not always possible to cope with anxiety on your own. Consider talking to a therapist about your mental health. Together, you can examine the roots of your anxiety, your relationships with other people, and your inner voice.
To find out more about how anxiety therapy can help you cope with high-functioning anxiety, please reach out to us.
