High-Functioning Anxiety: What It Is and When to Get Help

Anxiety serves a purpose in keeping us alive. Without it, we may miss red flags or threats coming our way. But anxiety is meant to play a small role in our health and wellness, not steer the ship most of the time. In some cases, anxiety can be truly debilitating. Other times, people live with what is called high-functioning anxiety.

What is high-functioning anxiety?

The term “high-functioning anxiety” describes when someone experiences significant anxiety but is still able to maintain a high level of productivity and achievement in their personal and professional lives. Unlike generalized anxiety disorder (GAD), which can be debilitating and interfere with daily life, high-functioning anxiety allows individuals to function and often excel in their chosen fields, despite the long-term implications.

It's important to recognize that even though high-functioning anxiety may not be as disruptive as other forms of anxiety, it can still take a toll on an individual's well-being and overall quality of life.

If you are living with high-functioning anxiety, you may set extremely high standards for yourself and become preoccupied with details, fearing that any mistake or oversight will have disastrous consequences. This constant pressure to succeed can lead to feelings of:

• Exhaustion
• Burnout
• Difficulty relaxing

Despite accomplishments while living with high-functioning anxiety, you may often struggle with feelings of:

• Inadequacy
• Self-doubt
• Never “measuring up”
• A need to compare

This can take a toll on your mental health.

Anxiety is already energy- and resource-consuming for any individual. That one can be “high functioning” doesn’t diminish the struggle and added layers it takes to get through a task, an experience, or the day-to-day.

Imagine you are heading toward a destination that seems to have a relatively straightforward path. You pull out your phone, punch in the navigation in Waze or Google Maps and hit “go.” It shows a pretty simple, straight line to the destination. Now, add high-functioning anxiety to the navigation. The map shows all kinds of obstacles and delays you will have to go through in order to get to the same destination. Add to it that you still need to get to the same point in the same amount of time but now you have these other things weighing you down, making it feel like you are driving with the brakes on.

Now you have a sense of what it feels like to live with high-functioning anxiety.

Is it stress or anxiety?

Feeling stressed out may produce anxiety but there is a difference. Stress is not anxiety, but anxiety does create stress. Stress is a physiological response to external threats or variables. Your body can feel “stressed out” when it is no longer able to regulate the number of challenges and changes coming your way.

Anxiety, though, is a response to the stress. Anxiety is the narrative your mind tells you about the stress. It’s normal to experience anxiety, and a little bit of anxiety is a healthy thing. It becomes unhealthy when the anxiety about the stress takes over and runs the show.

Symptoms of high-functioning anxiety

High-functioning anxiety can manifest in various ways, making it challenging to identify. Common emotional symptoms include:

• Constant worry and fear, even about minor matters
• Overthinking and ruminating over decisions and outcomes
• Difficulty concentrating, feeling as if your mind is racing or going blank

In social situations, you may feel intense self-consciousness and fear judgment from others, hindering your ability to engage comfortably and authentically.

Physical symptoms can also manifest, such as:

• Muscle tension
• Fatigue
• Headache
• Gastrointestinal problems, causing discomfort and unease

It is important to note that the intensity of these symptoms can vary widely from person to person, highlighting the need for proper identification and management of high-functioning anxiety.

Seven signs of high-functioning anxiety

Recognizing the signs of high-functioning anxiety in a loved one can be challenging, as they may excel in various areas of their lives while experiencing internal struggles that are holding them back in other areas. Signs that may indicate someone is grappling with high-functioning anxiety include:

1. Constant worry and fear: Individuals may exhibit excessive and persistent worry about various aspects of life, such as work, relationships and personal well-being. This pervasive anxiety can interfere with their ability to relax and enjoy life and be present to those around them.
2. Overthinking and indecisiveness: People with high-functioning anxiety often overanalyze situations, leading to difficulties in making decisions. They may constantly second-guess themselves and struggle to move forward due to an inability to settle on a course of action.
3. Difficulty concentrating: Anxiety can disrupt cognitive functions, making it challenging for individuals to focus and concentrate on tasks. They may find themselves easily distracted and unable to maintain attention for extended periods.
4. Self-consciousness and perfectionism: High-functioning anxiety can lead to heightened self-consciousness and a relentless pursuit of perfection. Individuals may be overly critical of themselves and constantly compare themselves to others, leading to feelings of inadequacy.
5. Physical symptoms: While high-functioning anxiety primarily affects mental well-being, it can also manifest physically. Common symptoms include muscle tension, headaches, gastrointestinal problems, and difficulty sleeping.
6. Avoidance of challenging situations: Individuals with this condition may subconsciously avoid situations that trigger anxiety or exacerbate their symptoms. This avoidance can lead to missed opportunities and a limited social life.
7. Coping mechanisms: Some people with high-functioning anxiety develop coping mechanisms that may appear positive on the surface but can be unhealthy in the long run. Examples include excessive exercise, workaholism or substance abuse to manage anxiety.

Recognizing these signs in a loved one can prompt important conversations about their well-being and encourage them to seek professional help.

How to approach the conversation with a loved one living with high-functioning anxiety

When a loved one is living with high-functioning anxiety that is becoming disruptive and affecting their daily life and work, it may be time to have a conversation about getting help. Approaching a loved one living with high-functioning anxiety requires sensitivity and understanding. Here are some tips for initiating a compassionate conversation.

• Choose a suitable time and ensure a comfortable setting for the conversation.
• Express your concern about what you see.
• Let them know you're there to listen and support them.
• Listen actively and allow them to express themselves without interruption.
• Encourage them to seek professional help.
• Offer specific support, such as helping them find a therapist or providing emotional support during appointments.

How to live with high-functioning anxiety

While high-functioning anxiety may bring about significant accomplishments in some areas of life, its adverse impact on our emotional well-being cannot be ignored. Managing high-functioning anxiety involves a combination of strategies that address the mind, body and overall lifestyle. Here are some strategies for living effectively with high-functioning anxiety.

Lifestyle changes: Implementing positive lifestyle changes like joyful movement and sufficient sleep is essential. Engaging in relaxation techniques such as yoga, meditation and deep breathing exercises can help calm the mind and reduce symptoms of anxiety. Avoiding excessive caffeine and alcohol consumption is also beneficial, as these substances can exacerbate anxiety.

Setting boundaries: Individuals with high-functioning anxiety often feel pressure to excel and may struggle with setting boundaries. Learning to say “no” when feeling overwhelmed is crucial. Delegating tasks and asking for help when needed can reduce the burden of responsibilities and promote a sense of control over one's life while reducing anxiety.

Support system: Having a supportive network of family, friends or a support group can make a significant difference in managing high-functioning anxiety. Sharing experiences and emotions with others who understand can provide a sense of validation and belonging. Connecting with individuals who also manage anxiety can offer valuable insights and coping strategies.

Self-compassion: Practicing self-compassion involves treating oneself with the same kindness and understanding that one would offer to a friend. Go easy on yourself. It's important to recognize that setbacks are a normal part of life. Avoid self-criticism. Forgiving oneself for mistakes and acknowledging personal strengths can help build resilience and reduce anxiety.

By incorporating these strategies into their lives, individuals with high-functioning anxiety can effectively manage their symptoms, achieve a healthier balance between success and well-being, and lead fulfilling lives.

Signs your anxiety is no longer “high-functioning ”

While high-functioning anxiety is not something to be “fixed’ if it isn’t disrupting or interfering with your day-to-day, that may change. Knowing the factors that play into high-functioning anxiety may help you gauge when you or a loved one is no longer high-functioning. It’s worth paying attention to some of the following signs that you need support:

• You feel that you are fighting more anxiety obstacles to accomplish the same volume of work.
• Your quality of life is suffering as a result of anxiety.
• You feel exhausted and can’t pinpoint why.
• Your anxiety feels more like depression and it’s keeping you from engaging in life.

High-functioning anxiety treatment

What if you feel like managing your anxiety is no longer possible? There are treatment options that fit into your everyday life while providing both the tools and the space you deserve.

Seeking professional help is crucial for effectively managing anxiety. Pathlight At Home is designed for exactly this -- when “high-functioning” anxiety is no longer high-functioning. This includes individual and group therapy sessions, including cognitive behavioral therapy -- a commonly used form of therapy that helps individuals recognize and change negative thought patterns and behaviors that contribute to anxiety.

With Pathlight At Home, you can gain the tools you deserve to continue to be your best at whatever you set out to accomplish. Learn how you can better manage high-functioning anxiety and if you may benefit from mental health tools through a no-cost assessment.