Tom doesn’t want others to know he is struggling, which increases his anxiety even more
What is High-Functioning Anxiety?
People who live with high-functioning anxiety generally manage their daily responsibilities and appear outwardly successful and composed. However, they often grapple with persistent worry, perfectionism, and an intense fear of failure.
It’s important to note that high-functioning anxiety isn’t a formal clinical diagnosis. Rather, it’s a way to characterise individuals who navigate their anxiety while maintaining an outward appearance of functionality. In this vein, Forbes explains that “high-functioning anxiety typically refers to someone who experiences anxiety while still managing daily life quite well”.
According to Queensland Health, anxiety disorders are the most common mental health condition in Australia. High-functioning anxiety can be grouped with generalised anxiety disorder, and many people with anxiety identify with it. An article published about high-functioning anxiety by Headspace explains, “It’s always there pushing them to do more, achieve more, succeed more, and be better”.
However, as mentioned above, it is generally agreed that high-functioning anxiety in itself is not a recognised mental health diagnosis.
Symptoms of High-Functioning Anxiety
Forbes explains that “understanding the signs and symptoms of high-functioning anxiety is an important first step in treating it”. Interestingly, verywellmind tells us that “high-functioning anxiety typically propels the person forward rather than leaving them frozen in fear”.
Symptoms can include:
- Persistent worrying about various aspects of life, even when things seem fine.
- An overwhelming need to be perfect and a fear of making mistakes.
- Difficulty relaxing and often feeling on edge or restless.
- Procrastination due to a fear of not meeting high standards.
- Constantly seeking reassurance or validation from others.
- A racing mind – trouble falling asleep or staying asleep.
- Overthinking and overanalysing past and future events.
- Being overly self-critical.
- Feeling tense, with physical symptoms like muscle tension and headaches.
- Difficulty saying no and overcommitting to avoid disappointing others.
7 Signs of High-Functioning Anxiety you may experience include:
- Overplanning and overanalysing (e.g. presentations, meetings and social events)
- Avoid asking for help and find it difficult to delegate tasks
- Don’t take regular breaks and consistently work long hours
- Struggle to let go of mistakes
- Have an underlying fear of criticism
- Find it difficult to say no
- Suffer from perfectionism
What Causes High-Functioning Anxiety?
The reasons for high-functioning anxiety can be varied. Factors can interact in complex ways, and it’s often a combination of them that contributes to high-functioning anxiety. Some causes may include:
Genetics: If others in your family experience anxiety, you may be more prone to it.
Personality Traits: Certain personality traits, like perfectionism or being overly self-critical.
Life Experiences: Past traumas, stressful events, or a history of challenging experiences.
Brain Chemistry: Imbalances in the brain’s chemical messengers – neurotransmitters – may influence anxiety levels.
Work or Academic Pressure: High expectations at work or school can create stress and contribute to anxiety.
Unrealistic Standards: Setting excessively high standards for yourself, leads to constant worry and fear of failure.
Environmental Stressors: Living in a high-stress environment or experiencing ongoing stressors.
Lack of Coping Strategies: Not having effective ways to cope with stress or challenging situations.
Social or Relationship Challenges: Difficulties in relationships or social situations.
Simple Strategies for High-Functioning Anxiety Treatment
Remember, experiencing occasional symptoms of high-functioning anxiety in your personal or professional life doesn’t necessarily indicate a diagnosis. And, it’s essential to recognise that everyone may encounter periods of stress or anxiety. So, seeking a professional opinion from an experienced mental health professional is crucial to accurately address any concerns.
That being said, here we offer some suggested treatments for managing your high-functioning anxiety:
Therapy: Talking to a mental health professional, such as a psychologist or therapist, can provide tools to understand and manage anxiety.
Building Personal Support Systems: Sharing feelings with family, friends, or support groups can provide understanding and encouragement.
Creating a Professional Support Network: Linking in with your GP, psychiatrist, psychologist, social workers and other health providers ensures you get unbiased and evidence-based treatment.
Mindfulness and Relaxation Techniques: Practices like yoga, meditation, or deep breathing can help calm the mind and reduce anxiety.
Regular Exercise: Physical activity releases endorphins, which are natural stress relievers and mood boosters.
Setting Realistic Goals: Establishing achievable goals and breaking larger tasks into smaller, more manageable steps, can reduce the pressure and anxiety.
Healthy Lifestyle Changes: Prioritising adequate sleep and a balanced diet, and limiting caffeine and alcohol intake can positively impact anxiety levels.
Learning to Say No: Setting boundaries and not overcommitting can prevent overwhelming feelings.
Medication: In some cases, medications prescribed by a healthcare provider can help alleviate symptoms.
Cognitive Behavioural Techniques: Identifying and challenging negative thought patterns can change the way you perceive and respond to stressors.
Hobbies and Relaxing Activities: Engaging in activities you enjoy can provide a welcome distraction and promote relaxation.
Seek Out More Quality Resources
Another strategy we suggest to help manage your high-functioning anxiety is to keep connecting with more quality resources. Our recent article – Why High Achievers are Prone to Burnout – also relates to high-functioning anxiety in that it discusses individuals who are high achievers show dedication and commitment to their work or personal goals. In addition, it also highlights the consequences of burnout on mental and emotional wellbeing.
Similarly, high-functioning anxiety involves managing anxiety while maintaining daily functioning, impacting overall wellbeing. High achievers and those suffering from high-functioning anxiety are both likely to seek perfectionism and set unrealistically high standards. For both high achievers who suffer from burnout and those who suffer from high-functioning anxiety, a lack of understanding and support can impact the person’s ability to cope.
If you think you or someone you know has high-functioning anxiety or is a high achiever prone to burnout, remember to:
- Practice Self-Care
- Set Boundaries
- Seek Support
Remember, finding the right strategies for your situation may take time, and it’s essential to work with healthcare professionals to tailor a plan that suits your specific needs and circumstances.
That’s where we specialise…
So, why not check out our online program that guides you through the process of creating your own plan from the comfort of your home? Check it out here…