Living with high-functioning anxiety can feel like you’re constantly balancing on a tightrope. On the outside, you may seem calm and composed, but inside, you struggle with overwhelming worry and stress. The invisible struggles of high-functioning anxiety are often dismissed because people assume everything is fine. However, just because anxiety doesn’t always show on the surface doesn’t mean it’s any less real or exhausting, and we at Bridge Hope Family Therapy aim to prove that.
What is High-Functioning Anxiety?
High-functioning anxiety refers to a condition where individuals appear to be managing life successfully while internally battling anxiety.
That said, if you are suffering from high-functioning anxiety, you may find yourself constantly achieving, meeting deadlines, and staying organized, but behind that facade is an overwhelming sense of worry, fear, or restlessness.
According to an article published by the Mayo Clinic Health System, high-functioning anxiety frequently leads to chronic stress and eventual burnout and often goes unnoticed by others. This occurs because people with this form of anxiety tend to push through their symptoms to meet external expectations, ultimately leading to emotional exhaustion and physical stress.
Symptoms of High-Functioning Anxiety
One of the most challenging aspects of high-functioning anxiety is how difficult it can be to recognize. Because those living with it often excel in their personal and professional lives, the internal battles may be overlooked or misunderstood. But beneath the surface, there are real, hidden struggles.
People with high-functioning anxiety often find themselves constantly striving for perfection. This perfectionism comes with a persistent fear of failure, which can feel paralyzing. You might fear making mistakes, even in situations where there’s no real consequence.
This anxiety leads to physical symptoms like:
- Headaches
- Fatigue
- Trouble sleeping
Unfortunately, these only add to the cycle of stress.
In addition, the need to stay busy or productive is often another invisible struggle. You may feel compelled to fill every moment with tasks, fearing that any downtime will allow anxious thoughts to take over. This behavior might seem like motivation on the surface. However, it often comes at the expense of mental well-being.
Not to mention, these struggles are hard to share, leaving many people with high-functioning anxiety feeling isolated—as if they didn’t have enough problems already.
How to Manage High-Functioning Anxiety
Managing high-functioning anxiety requires more than just pushing through stressful situations. While it can be difficult to acknowledge the need for help when you appear to be functioning well, several strategies can reduce its negative impact.
1. Acknowledge Your Anxiety
One of the first steps to managing high-functioning anxiety is recognizing it. You might be used to hiding your feelings or brushing them off, but acknowledging how you feel can relieve some of the pressure. It’s important to understand that what you’re experiencing is valid and real.
2. Identify The Cause of Your Anxiety
Once you’ve recognized the anxiety, it’s time to identify what’s causing it. Anxiety can be caused by different things, including past experiences, ongoing stress, or even deeply ingrained beliefs.
If you have high-functioning anxiety, your drive to succeed may be tied to fear of failure, perfectionism, or pressure to meet external expectations.
To identify the cause, take time to reflect on when your anxiety feels most intense. Is it during work deadlines, social situations, or personal commitments? Keeping a journal of these moments can help you spot patterns and understand what specific events or thoughts are causing stress.
Learning how to identify and avoid anxiety triggers is crucial in managing high-functioning anxiety more effectively. Once you understand what triggers your anxiety, you can work on addressing it through targeted strategies like reframing your thought patterns or learning to let go of unrealistic expectations.
3. Establish Boundaries
High-functioning anxiety can lead you to overcommit, thinking that staying busy will quiet your worries. However, constantly being on the go only adds to the strain. Learn to say no and set boundaries around work, social commitments, and personal responsibilities.
4. Practice Mindfulness and Relaxation Techniques
Mindfulness practices, like meditation or deep breathing, can help you manage anxious thoughts. Even setting aside a few minutes each day to focus on your breathing or engage in a relaxing activity can make a big difference.
5. Pursue Professional Help
When it comes to managing high-functioning anxiety, professional help, either online or in-person, is often the best solution. Therapy and counseling provide a safe space to work through emotions, understand your anxiety, and learn effective coping strategies.
Treatment for High-Functioning Anxiety
The following types of treatment are particularly effective for treating high-functioning anxiety:
- Cognitive behavioral therapy (CBT). CBT focuses on identifying and changing negative thought patterns that fuel anxious behaviors. Through it, you learn to challenge these thoughts and replace them with healthier, more realistic ones. This form of therapy is highly effective (and popular) because it teaches practical techniques to manage anxiety in real-time.
- Mindfulness-based cognitive therapy (MBCT). As its name says, this therapy combines mindfulness practices with cognitive therapy techniques. The goal is to help you become more aware of your anxious thoughts without getting caught up in them.
- Group therapy and support groups. Sharing your experiences with others who understand your struggles can be incredibly therapeutic. Group therapy allows people with high-functioning anxiety to connect with others faced with similar challenges. Meanwhile, support groups provide a sense of community and reduce feelings of isolation while giving those affected a platform to share strategies and encouragement.
- Medication. In some cases, medication may be necessary to manage high-functioning anxiety, especially when symptoms interfere with daily life. Selective serotonin reuptake inhibitors (SSRIs) and benzodiazepines are often prescribed to help regulate anxiety symptoms. While medication alone may not resolve the underlying causes of anxiety, it can provide relief from intense symptoms and make therapy more effective.
Take Control of Your Mental Health
Living with high-functioning anxiety may feel like you’re always one step away from losing control. But the truth is you hold the power to reclaim your well-being, and the first step towards doing so is acknowledging the invisible struggles of high-functioning anxiety. Once you do, don’t focus on eliminating it. Instead, learn how to manage it to live a balanced and sustainable life.
