Anxiety is a common mental health experience, but not all anxiety looks the same. One variation that often goes unrecognized is high functioning anxiety. Unlike more visible forms of anxiety, people with high functioning anxiety may appear calm, composed, and even highly successful on the surface. Yet beneath that exterior lies a constant undercurrent of worry and self-doubt.

What Is High Functioning Anxiety?

High functioning anxiety isn’t an official diagnosis, but it’s a term that describes a specific experience of anxiety. It involves the same core feelings of fear, worry, and nervousness that are common in generalized anxiety disorder (GAD), but with a key difference: individuals with high functioning anxiety manage to maintain productivity, meet deadlines, and often appear outwardly successful.

People with high functioning anxiety might feel restless, have racing thoughts, or worry excessively about outcomes. However, instead of becoming paralyzed by these feelings, they channel them into productivity. This can create a cycle where the anxiety drives their achievements, but the achievements don’t alleviate the underlying anxiety.

Common Signs of High Functioning Anxiety

Because it can be difficult to identify, it’s important to recognize the subtle signs of high functioning anxiety. Some common characteristics include:

• Overthinking: Constantly replaying situations or conversations in your mind, worrying about what you said or did.

• Perfectionism: Setting extremely high standards for yourself and feeling like you’re never doing enough.

• Need for Control: Finding comfort in rigid routines and feeling uncomfortable when things don’t go as planned.

• Fear of Failure: Being driven by the fear of falling short, even when you’re doing well.

• Difficulty Relaxing: Feeling restless even during downtime, or having trouble letting go of work or responsibilities.

Despite these inner struggles, people with high functioning anxiety often excel in their careers or personal lives. This can make it hard for others to recognize their distress, and it can also make them feel like they don’t deserve to seek help because their anxiety doesn’t “look” severe.

The Challenges of High Functioning Anxiety

One of the biggest challenges with high functioning anxiety is that it can be easy to dismiss. When you’re meeting your goals or receiving praise for your achievements, it can be hard to acknowledge that the anxiety driving you is unhealthy. But high functioning anxiety can take a significant toll on mental and physical well-being. It often leads to:

• Chronic Stress: Constantly feeling “on” can lead to burnout, insomnia, and physical symptoms like headaches or digestive issues.

• Impaired Relationships: The need for control or the tendency to avoid vulnerability can make it difficult to connect deeply with others.

• Self-Criticism: Perfectionism often comes with harsh self-criticism, which can erode self-esteem over time.

Finding Help for High Functioning Anxiety

Recognizing high functioning anxiety is the first step toward managing it in a healthier way. Therapy for anxiety can be incredibly beneficial, helping individuals identify the root causes of their anxiety and learn strategies to manage it more effectively. Some approaches that may be helpful include:

• Cognitive Behavioral Therapy (CBT): CBT helps to challenge and reframe negative thought patterns, making it easier to break the cycle of worry and perfectionism.

• Mindfulness Practices: Learning to stay present can help reduce the tendency to ruminate on past events or worry about the future.

• Self-Compassion: Developing a kinder internal dialogue can make a big difference, helping to reduce the harsh self-criticism that often accompanies high functioning anxiety.

It’s important to remember that just because anxiety doesn’t disrupt your ability to function on the outside doesn’t mean it’s not taking a toll. High functioning anxiety can have a deep impact on quality of life, even if it’s hidden behind a polished exterior. Seeking help is not a sign of weakness but a step toward living with greater ease, peace, and fulfillment.