How to Identify High-Functioning Anxiety and What to Do About It

Have you ever felt like you’re constantly on edge, even though everything around you seems to be going smoothly? Or perhaps you find yourself overwhelmed by worry and doubt, despite appearing calm and in control? You’re not alone. High-functioning anxiety is a common yet often overlooked form of anxiety that can leave individuals struggling internally while still excelling in their daily tasks.

In this blog, we’ll explore how to identify high-functioning anxiety, the subtle signs that often go unnoticed, and practical steps you can take to manage it—especially through anxiety therapy and counseling.

What Is High-Functioning Anxiety?

High-functioning anxiety refers to a type of anxiety where individuals can manage their work, school, and social responsibilities at a high level but are internally battling a constant undercurrent of stress, worry, and self-doubt. On the outside, they appear calm, successful, and composed. However, underneath the surface, they’re often dealing with overwhelming fear or concern that others might not see.

Unlike more severe forms of anxiety, where someone may struggle to perform basic tasks, people with high-functioning anxiety are able to “get things done”—sometimes to perfection. But this can be exhausting, leading to burnout, mental health struggles, and physical symptoms that are harder to identify.

Subtle Signs of High-Functioning Anxiety

1. 1. Constant Overthinking If you find yourself constantly replaying situations in your head or worrying about what might go wrong—even when everything is fine—you might be dealing with high-functioning anxiety. Overthinking can be mentally draining and lead to feelings of constant tension, even in low-pressure situations.
   2. Perfectionism One of the most common signs of high-functioning anxiety is perfectionism. You may set impossibly high standards for yourself and fear making any mistakes. This relentless drive for perfection can cause intense stress, as you’re never fully satisfied with your achievements, no matter how well you perform.
   3. Difficulty Relaxing Even during times when you’re supposed to be unwinding, people with high-functioning anxiety often struggle to relax. Their minds are in constant motion, preventing them from truly enjoying downtime. This can eventually lead to burnout and exhaustion, both mentally and physically.
   4. People-Pleasing Tendencies A desire to avoid conflict or disappointment might cause you to prioritize others’ needs over your own. If you’re constantly saying yes to others, even when you’re stretched thin, this could be a sign of high-functioning anxiety. The fear of letting people down or being judged may leave you feeling overwhelmed and exhausted.
   5. Physical Symptoms High-functioning anxiety can also manifest in physical
      ways. Symptoms like headaches, muscle tension, stomach issues, and trouble sleeping are often signs that stress is taking a toll on your body. These physical effects are easy to overlook but are an important part of how anxiety affects you.

What Can You Do About It?

If you recognize yourself in some of these signs, don’t worry—there are steps you can take to manage high-functioning anxiety. Reaching out for anxiety therapy or counseling is one of the most effective ways to address these challenges and improve your overall well-being. Here are some strategies to help:

1. Create a Self-Care Routine Taking care of your physical health is crucial for managing anxiety. Regular exercise, getting enough sleep, and eating nutritious meals can improve your mental state and help regulate your anxiety. Having a consistent self-care routine gives your body and mind the support they need to cope with stress.
2. Practice Mindfulness Mindfulness exercises, such as deep breathing, meditation, or journaling, can help you ground yourself in the present moment. These practices help quiet the constant mental noise and reduce the stress that fuels anxiety. Even just a few minutes of mindfulness a day can make a significant difference in managing anxiety.
3. Set Realistic Expectations If perfectionism is a struggle, working on setting more realistic goals for yourself is essential. Therapy can help you challenge those high expectations and embrace the idea that imperfection is okay. By adjusting your standards, you can reduce the constant pressure you place on yourself and lessen anxiety.
4. Learn How to Say No People with high-functioning anxiety often struggle with saying no to others, fearing judgment or disappointment. Learning to set boundaries and prioritize your own needs is essential. Saying no when necessary is not a sign of weakness; it’s a way to protect your mental health.
5. Consider Therapy in Kansas City or Online If you’re unsure how to start managing your anxiety, seeking professional help is a great option. Therapy, whether in-person or online, provides a supportive environment and practical strategies to tackle the unique challenges you’re facing. 

Conclusion

High-functioning anxiety may not always be easy to identify, especially because people with this condition often seem to have it all together. However, the internal struggles are real and can take a toll on your mental and physical well-being. Recognizing the signs of high-functioning anxiety and seeking support through counseling is an important step toward managing it.

If you’re ready to take control of your well-being, therapy and mindfulness techniques can make a significant difference. Reach out to our Brookside therapy team, we hope to connect you to what matters most. You don’t have to face challenges alone—there’s guidance to help you live a healthier, more balanced life.