Signs of High-Functioning Anxiety
I decided to write this blog post because well, it describes me perfectly. I recently came across the term “high-functioning anxiety” in an Instagram post and a lightbulb went off in my brain. “Hey! That’s me!”
To be honest, it wasn’t until the last few years that I was even able to admit to myself that I struggle with anxiety. It’s not because of the stigma because hey, who DOESN’T struggle with anxiety and/or depression these days?!? Plus, I work in the field of mental health, I should know what anxiety looks and feels like right? Probably, but for me, I missed the symptoms because my version of anxiety doesn’t look like most other versions of anxiety that I’m usually seeing in my office.
High-functioning anxiety is a term often used to describe individuals who experience symptoms of anxiety but are able to function well in their daily lives, sometimes masking the emotional distress beneath a façade of outward success. People with high-functioning anxiety may appear calm, composed, and successful, but they may be struggling internally with intense stress and worry.
Here are some common signs of high-functioning anxiety:
1. Overthinking & Perfectionism
Constantly analyzing every decision or action, fearing that making a mistake will have severe consequences.
Setting extremely high standards for oneself and being overly critical of mistakes or imperfections.
2. Constant Worrying
A constant feeling of unease or tension about the future, even when things are going well.
Often thinking about worst-case scenarios, even if there is no logical reason to expect them.
3. Difficulty Relaxing
Struggling to relax or unwind, even when there’s nothing to do.
Feeling on edge or restless, making it hard to "turn off" thoughts, especially before bed.
4. People-Pleasing
A strong desire to please others and avoid conflict, often at the expense of one’s own needs or well-being.
Feeling guilty for saying "no" or setting boundaries, even when it’s necessary for self-care.
5. Tendency to Hide Emotions
Masking feelings of anxiety or stress by keeping up appearances, often presenting a calm or composed exterior.
Not wanting to burden others with personal struggles and avoiding sharing vulnerabilities.
6. Physical Symptoms of Anxiety
Experiencing physical symptoms like muscle tension, headaches, stomach problems, or fatigue without obvious medical causes.
Difficulty sleeping due to racing thoughts or being constantly alert.
7. High Levels of Self-Criticism
A constant inner dialogue of self-doubt and harsh judgment, often thinking one isn’t doing enough or that they're not good enough.
Feeling like you need to constantly prove yourself to others, even when it's unnecessary.
8. Difficulty Saying "No"
Taking on more work or responsibilities than can be reasonably managed, out of fear of disappointing others.
Overcommitting to things even when overwhelmed or stressed.
9. Overachieving Behavior
Pushing oneself to achieve or perform at a high level in all areas of life (career, relationships, hobbies), often to compensate for internal anxiety.
Often feeling like you must be “the best” or always in control.
10. Avoidance of Negative Emotions
Trying to avoid or suppress negative feelings like sadness or frustration by staying busy or focusing on productivity.
Often dismissing or invalidating emotions because they’re perceived as a weakness.
11. Social Anxiety or Fears of Judgment
While still managing social interactions, there may be underlying anxiety about how others perceive you, leading to perfectionistic behavior or self-consciousness.
Fear of being judged or evaluated, even in routine situations like meeting friends or colleagues.
12. Chronic Stress & Burnout
Consistently feeling overwhelmed by daily tasks, responsibilities, and expectations, leading to mental and physical exhaustion.
Struggling to take breaks or prioritize self-care, often because there’s a sense of guilt or pressure to keep performing.
13. Difficulty Asking for Help
Preferring to handle everything independently, even when help is needed, due to a fear of appearing weak or incapable.
Reluctance to seek professional help, such as therapy or counseling, for fear of being judged or not being taken seriously.
14. Avoiding Change or Uncertainty
A strong desire for control and stability, leading to anxiety when faced with uncertain or unpredictable situations.
Reluctance to try new things or take risks due to fear of failure or not being perfect.
15. Imposter Syndrome
A persistent feeling of being inadequate or that one doesn’t deserve success, despite external achievements.
Feeling like a “fraud” or fearing that others will "find out" you don’t know what you're doing, even when there’s no real reason to feel this way.
While high-functioning anxiety can often go unnoticed because the person seems outwardly capable, it's important to recognize that these internal struggles can take a toll over time. If any of these signs resonate, it may be helpful to consider speaking with a mental health professional to explore coping strategies and manage anxiety in a healthier way.
For me, in my own work with my therapist, I’m learning to identify the parts of myself that constantly feel the need to “do” and “achieve” (also the why of how they got that way in the first place, HELLO childhood trauma!) and helping these parts to find more balance within my internal system. I’m learning (slowly but surely) to PLAY more, ask for help more, say NO more and navigate boundaries in a more healthy way.
Written by Britney Cirullo, MA, LPCC-S, BCN