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

High-functioning anxiety is a condition where individuals experience anxiety but still manage to perform daily activities and responsibilities effectively. They may excel at work, maintain social relationships, and seem outwardly successful, yet they grapple with persistent internal anxiety. 

Unlike other anxiety disorders that can visibly disrupt daily activities, high-functioning anxiety often remains hidden, making it challenging to identify. Recognizing and addressing high-functioning anxiety is crucial because, left unchecked, it can lead to more severe mental health issues and impact overall well-being.

What is High-Functioning Anxiety?

High-functioning anxiety is a form of anxiety where individuals appear to function well in their daily lives. This type of anxiety differs from other anxiety disorders, such as generalized anxiety disorder (GAD) or panic disorder, which can significantly impair a person’s ability to function. Individuals with high-functioning anxiety often use their anxiety to drive themselves toward achievement, masking their struggles behind productivity and perfectionism.

Common misconceptions about high-functioning anxiety include the belief that it isn’t as severe as other forms of anxiety because those affected seem to be managing well. However, the internal turmoil they experience is real and can be just as debilitating as more overt anxiety disorders.

Symptoms and Signs of High-Functioning Anxiety

Recognizing the symptoms and signs of high-functioning anxiety is essential for understanding and addressing this condition. This disorder can often remain hidden, as individuals may appear to manage daily stress effectively. However, it’s necessary to be mindful and differentiate these symptoms from daily stress.

Physical Symptoms:

• Fatigue. Despite appearing energetic and productive, individuals with high-functioning anxiety often feel exhausted due to constant mental strain.
• Muscle Tension. Chronic tension is common, especially in the neck, shoulders, and back.
• Restlessness. A continuous sense of being on edge or unable to relax.

Emotional and Psychological Symptoms:

• Constant Worry. Persistent, often irrational worry about various aspects of life, from work performance to personal relationships.
• Perfectionism. Setting extremely high standards for oneself is often accompanied by fear of failure.
• Overthinking. Analyzing situations excessively, leading to indecision and self-doubt.

Behavioral Signs:

• Overcommitment. Taking on too many responsibilities, often to prove worth and distract from internal anxiety.
• Avoidance of Certain Situations. Steering clear of situations that might trigger anxiety, despite outward appearances of competence.
• Need for Reassurance. Frequently seeking validation from others to calm internal fears and doubts.

Impact of High-Functioning Anxiety

High-functioning anxiety can have far-reaching effects on various aspects of a person’s life, even if it isn’t immediately apparent to others.

• Performance Pressure. Individuals may achieve high levels of success but feel constant pressure to maintain or exceed these standards. The relentless pursuit of perfection can result in inefficiency and missed deadlines, as tasks are repeatedly revised to meet unrealistic standards.
• Relationships and Social Interactions. The need for control and perfectionism can strain relationships with family, friends, and colleagues. Despite maintaining social appearances, individuals may avoid deeper connections due to fear of judgment or failure.
• Overall Mental and Physical Health. The continuous state of high alert can lead to long-term stress, affecting both mental and physical health. Anxiety often disrupts sleep patterns, leading to insomnia or poor-quality sleep, which further exacerbates stress and fatigue.

When to Get Help

Recognizing when high-functioning anxiety becomes unmanageable is crucial for seeking timely professional help. Here are some indicators that it’s time to reach out for support:

• If anxiety consistently interferes with daily life, causing significant distress or preoccupation.
• Noticeable decline in work or academic performance despite putting in more effort.
• Constant feelings of being on edge or restless, even during downtime.
• Symptoms like chronic headaches, digestive problems, or high blood pressure may emerge due to prolonged stress.
• I am feeling emotionally drained, irritable, or experiencing frequent mood swings.
• Increasing conflicts or withdrawal from loved ones.

Treatment Options for High-Functioning Anxiety

Treating high-functioning anxiety involves a combination of professional therapies, medication, and lifestyle changes. Here are some effective treatment options:

Therapy:

• Cognitive Behavioral Therapy (CBT). CBT helps individuals identify and change negative thought patterns and behaviors that contribute to anxiety. It is highly effective in managing high-functioning anxiety.
• Mindfulness-Based Therapy. This approach focuses on being present at the moment and accepting thoughts and feelings without judgment. Mindfulness techniques can reduce anxiety and improve overall mental health.
• Talk Therapy. Regular sessions with a therapist provide a safe space to discuss anxieties, understand their root causes, and develop coping strategies.

Medication Options:

• Antidepressants. SSRIs (Selective Serotonin Reuptake Inhibitors) are commonly prescribed to help manage anxiety by balancing brain chemicals.
• Benzodiazepines. These medications can provide short-term relief for severe anxiety symptoms but are generally not recommended for long-term use due to the risk of dependence.
• Beta-Blockers. These medications can help manage physical symptoms of anxiety, such as rapid heartbeat and trembling.

Lifestyle Changes and Self-Help Strategies:

• Healthy Diet. Eating a balanced diet helps maintain overall health and can reduce anxiety symptoms. Avoiding caffeine and alcohol, which can exacerbate anxiety, is also important.
• Sleep Hygiene. Establishing a regular sleep schedule and creating a relaxing bedtime routine can improve sleep quality, which is crucial for managing anxiety.
• Relaxation Techniques. Deep breathing, progressive muscle relaxation, and yoga can help reduce stress and anxiety.

Managing High-Functioning Anxiety

Managing high-functioning anxiety involves integrating effective stress and time management techniques and building a robust support network. Here are some practical strategies:

• Exercise. Regular physical activity like jogging, swimming, or yoga can help alleviate stress and improve mood.
• Relaxation Techniques. Practices like deep breathing exercises, meditation, and progressive muscle relaxation can reduce anxiety symptoms.
• Hobbies and Interests. Engaging in enjoyable activities can provide a healthy distraction and reduce stress levels.
• Set Realistic Goals. Break tasks into smaller, manageable steps and set achievable goals to avoid feeling overwhelmed.
• Prioritize Tasks. Focus on completing high-priority tasks first and learn to delegate or postpone less critical activities.
• Avoid Overcommitment. Be mindful of your limits and avoid taking on too many responsibilities. It’s okay to say no.
• Friends and Family. Sharing your feelings with trusted friends or family members can provide emotional support and reduce feelings of isolation.
• Support Groups. Joining a support group, either in-person or online, can connect you with others who understand and share similar experiences.
• Professional Support. Regular check-ins with a therapist or counselor can help you stay on track with your mental health goals and provide ongoing support.

Wrapping Up

While individuals with high-functioning anxiety may appear successful and composed on the surface, they often struggle internally with intense worry and stress. However, effective treatment options, such as therapy, medication, and lifestyle changes, can significantly reduce anxiety symptoms and improve overall well-being. 

If you or someone you know is dealing with high-functioning anxiety, remember that help is available. Seeking support and utilizing available resources can lead to a healthier, more balanced life. At Onyx Behavioral Center, we are here to provide comprehensive mental health care and support you on your journey toward healing and well-being.