Anxiety is a well-known mental illness that affects millions of individuals around the globe. While everyone is familiar with generalized anxiety disorder, there exists a less famous subtype of anxiety known as high functioning anxiety. Unlike all of the other types of anxiety disorders, individuals who have high-functioning anxiety can look like they have their life together on the outside, but inwardly, they are fighting continuous worry and stress.
In this blog, we’ll explore what high-functioning anxiety is, its symptoms, the struggles it brings, and practical coping tips to manage it.
What is High Functioning Anxiety?
High-functioning anxiety is not a medical condition but rather a way to describe individuals who are typical with anxiety. They can cope with their day-to-day activities even with anxiety. They are successful in their jobs, they have friendships, and they even appear highly organized and prosperous. But deep inside, they might be combating intrusive fear, self-doubt, and perfectionism.
Individuals who have high-functioning anxiety disorder tend to challenge themselves with extremely high standards, which eventually results in burnout. They are most likely considered overachievers, yet they are driven by the fear of failure or judgment. It is important to identify this disorder since it may go unnoticed even for the sufferer.
Symptoms of High-Functioning Anxiety
It is difficult to recognize the signs of high functioning anxiety since they will look like characteristics of a hardworking or driven individual. Some of the usual symptoms to watch out for are:
Perfectionism: An obsessive need to do things perfectly, with a tendency to overthink and over-prepare.
Overachievement: Exceeding expectations at work, in school, or in personal pursuits, even when it is not required.
People-Pleasing: Strong tendency to oblige others at the cost of having one's own needs or wishes.
Overthinking: Procrastinating with too much overthinking regarding situations, options, or dialogs.
Fear of Failure: Fear of failure or of what others would criticize.
Physical Symptoms: Pain in the head, stomachache, muscle tension, or sleeping sickness due to pressure.
Procrastination followed by Overworking: Putting things off because one is afraid to do them just right and then working very hard to get them done at the last minute.
Difficulty Relating: Feeling anxious or guilty when not focused on the task in front of one.
These high functioning anxiety symptoms will differ between individuals, but they will tend to be a cycle of burnout and worry.
The Struggles of High-Functioning Anxiety
Living with high-functioning anxiety is really tough. Everything from the outside seems to be great; they seem to have their lives together perfectly, especially when they are secretly waging a great battle within which nobody can see. Some of the most frequent problems are:
Burnout: Being constantly striving to do amazing things comes at the cost of physical and emotional fatigue.
Loneliness: Anxious functioning people feel isolated because they don't want to burden others with their problems.
Self-Doubt: They doubt themselves and others more frequently, even after every accomplishment.
Inability to Say No: They overwork and resent because people-pleasing compels them to do too much.
Fear of Judgment: They might avoid attempting anything new or a risk because they don't want to be criticized or judged.
Health Problems: Severe anxiety can result in chronic physical problems such as increased blood pressure, gastrointestinal problems, or weakened immunity.
These complications emphasize the need to confront high functioning anxiety disorder early enough before affecting one's health.
High Functioning Anxiety Treatment
Although high-functioning anxiety can be debilitating, the good news is that it may be treated with the appropriate strategies. Some of the greatest high functioning anxiety treatments are as follows:
Therapy: Cognitive-behavioral therapy (CBT) is one of the prevalent techniques used to help people become aware of and modify negative thought patterns. Therapy is a comfortable setting in which to talk about the causes of anxiety and how to develop healthier ways of managing it.
Medication: Occasionally, doctors prescribe anti-anxiety medications to get relief from the symptoms. It is primarily done along with therapy for better results.
Mindfulness and Meditation: Deep breathing, meditation, and mindfulness soothe the mind and alleviate tension.
Lifestyle Changes: Sound sleep, correct diet, and frequent physical exercise can improve mental well-being enormously.
Boundaries: Learning to say no and setting boundaries and creating realistic expectations for oneself can help one feel less anxious.
Journaling: Putting emotions and thoughts on paper may help work through emotions and triggers.
Support Groups: Discussing with others who have known the battle that comes with high-functioning anxiety may provide comfort and support.
It's also important to mention that treatment is not a one-size-fits-all solution. What works for one person might not work for another, so it's important to experiment with different options and see what feels right.
Coping Tips
If you or someone you know is suffering from high-functioning anxiety, the following useful coping tips can be employed to deal with the condition:
Recognize Your Emotions: The initial step towards high-functioning anxiety is acknowledging it. Permit yourself to feel without criticizing yourself.
Practice Self-Kindness: Be kind to yourself and know that it is alright to have self-kindness.
Divide Jobs into Small Steps: Overwhelming tasks can be divided into smaller, more manageable steps.
Schedule Downtime: Get some time out for relaxation and things you enjoy, even though it might initially feel uncomfortable.
Reduce Caffeine and Alcohol: These beverages tend to make anxiety symptoms intensify, so it's safer to have them in moderation.
Speak to a Trusted Person: Discussing feelings with a trusted friend, family member, or therapist can be soothing and therapeutic.
Prioritize Progress, Not Perfection: Appreciate the small things and always remember that progress is superior to perfection.
The Importance of Seeking Help
One of the largest problems for high-functioning anxiety patients is that they will not admit to needing help. Since they seem to be able to function, they might think that their problems are not real or serious enough to be noticed. This can cause more physical and mental health problems down the road.
If you can identify with symptoms of high-functioning anxiety, do not wait one more day to get help. Whether it is telling a friend that you trust, attending a support group, or seeing therapy, that first move can be the game-saver.
How to Support Someone with High-Functioning Anxiety
If a loved one is struggling with high-functioning anxiety, these are a few things you can do to help them:
Listen Without Judgment: Make it clear that you are there to listen to them without offering them unsolicited criticism or advice.
Encourage Self-Care: Remind them gently to pace themselves and take care of themselves first.
Offer Reassurance: Remind them to look at their worth, that everyone makes mistakes, and that it is okay.
Be Patient: Understand that overcoming anxiety is a process, and they may need time to open up or make changes.
Educate Yourself: Learn more about high-functioning anxiety disorder to better understand what they’re going through.
Additional Resources
If you're interested in learning more, you can check out these resources:
Books: The Anxiety and Phobia Workbook (Edmund J. Bourne), Dare, or The New Way to End Anxiety and Stop Panic Attacks (Barry McDonagh) can help you.
Apps: Calm, Headspace, or Insight Timer for mindfulness and meditation.
Websites: Anxiety and Depression Association of America (ADAA) or National Alliance on Mental Illness (NAMI).
Just remember, to seek help is strength, not weakness. You don't have to struggle with high-functioning anxiety by yourself—help is available, and healing is real.
Final Thoughts
High-functioning anxiety is a tricky and usually misunderstood disorder. It might appear as though the individuals who suffer from it are getting along fine, but they are usually suffering from internal pressure and fear. Knowing the symptoms of high-functioning anxiety and how to treat it will help enhance mental health as well as general health.
If you think you have high functioning anxiety disorder, remember that you are not by yourself and that you are not alone. By coping with measures and through receiving help, you can deal with anxiety and be more stable and happier with life.
