Signs You May Be Living With High-Functioning Anxiety

When we think of anxiety, we often imagine someone visibly nervous, worried, and restless. A person who might struggle to keep things together, constantly battling their inner turmoil. But what if someone looks calm, confident, organized, and outgoing on the outside? They seem to have it all under control. Does that mean they don’t have anxiety?

Not necessarily.

This is where high-functioning anxiety comes into play. It’s a condition that remains undiagnosed but deeply impacts those who live with it. On the outside, a person with high-functioning anxiety may seem perfectly fine, but internally, they’re experiencing a constant state of worry and fear.

High-functioning anxiety is often overlooked because it doesn’t always appear in the stereotypical way that anxiety disorders are typically recognized. The term describes individuals who, despite feeling anxious, manage to handle daily life with impressive efficiency.

Psychologist Dr. Adam Borland, PsyD, sheds light on what this condition looks like and how to identify it. Let’s dive into the signs, the causes, the pros and cons, and ways to manage high-functioning anxiety.

What Is High-Functioning Anxiety?

More than 40 million adults in the United States are affected by anxiety disorders, according to the National Alliance on Mental Illness. For many, anxiety can manifest as a fear of specific situations, making it difficult to function normally. Symptoms can include panic attacks, sweating, a racing heart, or feeling overwhelmed in various scenarios.

But how does high-functioning anxiety differ from general anxiety disorder (GAD)?

Dr. Borland explains that the key difference lies in how the person with anxiety reacts. With generalized anxiety, the common response is the fight-or-flight reaction. Individuals with GAD might want to avoid or escape situations that trigger their anxiety. In contrast, people with high-functioning anxiety often face their fears by pushing themselves harder to stay on top of their tasks. It’s a more intense, internalized struggle that manifests through productivity and perfectionism.

While people with high-functioning anxiety may seem composed, they are fighting a battle on the inside. They might go through life feeling anxious, but they cope by overworking, organizing, and striving for perfection, all in an attempt to keep the anxiety at bay.

Signs of High-Functioning Anxiety

People with high-functioning anxiety often possess certain traits that make it hard to tell what’s truly going on beneath the surface. Some of the most common signs include:

High Achievement: Individuals with high-functioning anxiety often push themselves to perform at a high level. They might excel in their work, school, or personal lives but do so out of a fear of failure or not meeting their own expectations.
Over-Organization: A strong desire for order is a typical sign. People with this condition often maintain meticulous schedules and organize every aspect of their life to avoid feeling overwhelmed.
Attention to Detail: A sharp eye for the smallest details is another hallmark. This trait comes from the need to control and perfect everything, often to alleviate feelings of anxiety.
Outgoing and Sociable Personality: Despite the anxiety they feel, individuals with high-functioning anxiety may appear extroverted and sociable. They may feel the need to appear confident and outgoing, masking their internal struggles with a smile.
Proactive Nature: They tend to take the initiative and plan ahead, constantly staying busy to avoid the discomfort of slowing down and thinking too much.

On the outside, everything may appear fine. But internally, they are struggling with anxiety, feeling overwhelmed, and constantly trying to keep up with their self-imposed high standards.

Causes of High-Functioning Anxiety

Although high-functioning anxiety isn’t an official diagnosis, several factors can contribute to the development of this condition. These may include:

Family History: A genetic predisposition to anxiety can make someone more likely to experience high-functioning anxiety, especially if they have relatives who suffer from anxiety disorders.
Stressful Life Events: Traumatic or stressful experiences, such as the loss of a loved one, job stress, or relationship issues, can trigger or worsen anxiety symptoms.
Health Conditions: Some medical conditions, such as thyroid imbalances, can also contribute to anxiety, either exacerbating existing anxiety or triggering it in the first place.

The Pros and Cons of High-Functioning Anxiety

On the surface, high-functioning anxiety may seem like an advantage. After all, those with the condition tend to be highly organized, dependable, and efficient. These traits are often admired in work and personal life, and the person may appear to be “on top of things.” But this external appearance can mask the internal turmoil they are experiencing.

The Pros:

Organization and Efficiency: Those with high-functioning anxiety are often perfectionists, which can make them exceptionally organized and reliable. They meet deadlines, handle responsibilities, and are always on top of things.
Problem-Solving Skills: Their ability to troubleshoot and find solutions to problems is heightened because of their tendency to overthink and plan for every possible scenario.

The Cons:

Perfectionism: While striving for perfection may lead to high-quality work, it can also cause immense stress. The constant drive to be perfect can be exhausting and unrealistic, leading to burnout.
Overthinking: An individual with high-functioning anxiety may frequently overthink situations, even minor ones, creating unnecessary stress and making it difficult to relax.
Difficulty Saying No: People with this condition often have trouble setting boundaries. They may say yes to everything, even when it’s beyond their capacity, in an effort to avoid disappointing others.
Fear of Vulnerability: Because they work so hard to maintain an image of success and control, they may feel ashamed to show any weakness or vulnerability. Asking for help may feel like a sign of failure.

Managing High-Functioning Anxiety

While high-functioning anxiety can be challenging, there are various ways to manage and cope with it effectively. Here are a few strategies that can help:

Cognitive Behavioral Therapy (CBT): CBT helps individuals examine the connection between their thoughts and behaviors. It teaches them to challenge negative thought patterns and replace them with more realistic ones.
Solutions-Focused Therapy (SFBT): This therapy focuses on what’s working and emphasizes using existing strengths and coping mechanisms. It can be particularly useful for those who already have effective strategies but may need guidance in utilizing them.
Relaxation Techniques: Deep-breathing exercises can help activate the parasympathetic nervous system, which in turn helps the body calm down. Regular practice can reduce the intensity of anxiety.
Medication: For some individuals, medication may be necessary. Antidepressants like selective serotonin reuptake inhibitors (SSRIs) are commonly prescribed for anxiety disorders. Medication, in combination with therapy, can provide significant relief.
Work-Life Balance: Dr. Borland emphasizes the importance of managing work-life balance. People with high-functioning anxiety often overwork themselves, so it’s vital to prioritize relaxation, downtime, and self-care.
Self-Care: Regular exercise, a balanced diet, and maintaining a healthy social life can help reduce anxiety. Taking time for yourself is crucial in preventing burnout.

When to Seek Help

Recognizing when it’s time to seek help can be difficult for someone with high-functioning anxiety, as they may fear being judged or perceived as weak. However, it’s important to remember that seeking help is not a sign of failure.

If you’re struggling with issues like insomnia, loss of appetite, or difficulty completing everyday tasks, it may be time to talk to a healthcare professional. Dr. Borland encourages people to embrace acceptance when dealing with anxiety, as it’s a critical step toward getting the help you need.

Remember, mental health treatment is nothing to be ashamed of. It’s okay to take steps toward recovery, and doing so can help alleviate the constant burden of anxiety.

Featured image: Freepik.