15 Signs of High-Functioning Anxiety

Many of my clients have anxiety but still function reasonably well in most areas of their lives. Between their professions, their families, their friendships, and their homes, they’re keeping it all together. But despite looking like they’ve got it all together, they have anxiety. They have high-functioning anxiety. Today, we’re diving deeper into high-functioning anxiety, including what it is and what the benefits and struggles are of living with high-functioning anxiety.

What Is High-Functioning Anxiety

High-functioning anxiety isn’t a “diagnosis,” it’s more of a description. It describes people who experience anxiety, meaning they experience nervousness or fear that’s difficult to control, .worry much of the time, feel restless, are easily fatigued, have trouble concentrating, are tense and irritable, and have trouble sleeping. But despite that, they’re still able to function basically okay. They continue to perform well at work, they’re meeting their children’s needs, they keep in touch with their family, they hang out with their friends, they have hobbies, etc. It’s just that these things take extra effort for them, and on the inside they’re screaming.

For more information about the difference between everyday anxiety and an anxiety disorder, grab this PDF:

And for even more info about anxiety, check out these articles teaching you about the four classes of anxiety disorders, the three main causes of anxiety disorders, and the difference between anxiety attacks and panic attacks.

What’s Good About High-Functioning Anxiety

People with high-functioning anxiety tend to have many desirable traits:

• Detail-oriented
• Active
• Helpful
• Conscientious
• Punctual
• Proactive
• Perform well under pressure

Because these characteristics are so desirable, these characteristics often keep the anxiety going. For example, their bosses praise them for how helpful they are, so they keep adding more responsibilities (and anxiety) to their plate.

What’s Bad About High-Functioning Anxiety

But all good traits tend to have downsides in excess.

• People with high-functioning anxiety tend to be detail-oriented, but they also overthink everything (tips about how to stop overthinking here).
• They’re active, but they just don’t know when to stop and really have a hard time slowing down.
• They’re really helpful, but they’re also people-pleasers who have trouble saying “no” and overload themselves to the point that they’re resentful of others. They’re so afraid of letting people down or being a “bad” friend or spouse or employee or mom that they take on extra responsibilities that they just don’t have room for.
• On the other side of their conscientiousness is a fear of failing — they just can’t stand the thought of not being perfect.

All of the positive traits that make them appear so put together and successful are also perpetuating their stress and anxiety. In the end, people with high-functioning anxiety tend to manifest their anxiety with

• Nervous habits (like biting their nails, chewing on their lips or the inside of their cheeks, or twirling their hair)
• Repetitive behaviors (like rocking or shaking their legs or feet)
• Procrastination to ease the burden of even more work and especially to ease the burden of their fear of failure.
• Asking for reassurance that they’re doing okay, that the people they care about are healthy and safe, and that they are liked and appreciated.

How to Cope with High-Functioning Anxiety

High-functioning anxiety benefits from many of the same strategies as people with other types of anxiety or people with high-functioning depression. The main goals in managing high-functioning anxiety are to

1. Overcome perfectionistic thinking (i.e., learn how to be detail-oriented & conscientious without overthinking and drowning in fear of failure). Check out these resources for tips in this area:

• 7 Things That Cause Maladaptive Perfectionism & Anxiety (+ free worksheet to determine what caused your perfectionistic anxiety)
• 11 Questions to Ask Yourself to Determine If Your Standards Are Healthy or Creating Unnecessary Anxiety (+ free worksheet to examine whether your standards are perpetuating your anxiety)
• 10 Signs of Maladaptive Perfectionism (+ free worksheet to practice turning your perfectionistic standards into healthier standards)
• 10 Thoughts Only Perfectionists Have (+ free worksheet to start changing your perfectionistic thinking patterns)
• The Biggest Mistake Every Perfectionist Makes

2. Learn how to soothe the physiological part of anxiety. Check out these resources for tips in this area:

• 10 Ways to Calm, Soothe, and Center Your Mind (without meditating!)
• I Can’t Relax: Here’s Why It’s So Hard to Relax & Some Tips to Relax When You’re Feeling Stressed
• 6 Research-Proven Stress Relief Activities

3. Overcome self-criticism. Check out these resources for tips in this area:

• What Does Imposter Syndrome Feel Like? 5 Signs of Imposter Syndrome
• Toxic Self-Criticism: How to Silence Your Inner Critic (+ self-criticism workbook)
• 5 Strategies to Build Self-Confidence
• 17 Strategies for Practicing Positive Self-Talk to Boost Self-Esteem and Build Confidence

4. Learn how to manage anxiety more generally. Check out this resource for tips in this area:

• 9 Ways to Manage Anxiety Without Medication (+ free anxiety coping skills cheat sheet)
• 1-Hour Step-By-Step Self-Care Night Routine

The Anxiety Equation

Anxiety seems (and is) really complicated, but it’s also very simple. In fact, the experience of anxiety comes down largely to one simple equation. Next week, I’ll teach you that equation. I’ll also show you how you can use that equation to start overcoming anxiety. Don’t miss it.

Talk to you soon,

Dr. Finch

P.S.    Remember, this is education, not treatment.  Always consult with a psychologist or therapist about your mental health to determine what information and interventions are best for you.  See the disclaimer for more details.