Anxiety is a natural response to stress, and for most people, it serves as a helpful motivator or alert system. However, for some people anxity becomes a constant companion, one that doesn't ever really go away. (Think the annoying little brother or sister who always wants to hang out with you.) While many people associate anxiety with panic attacks or inability to complete tasks, high-functioning anxiety can look very different and therefore can be more challenging to identify.
What is High-Functioning Anxiety?
High-functioning anxiety (HFA) is a term used to describe individuals who experience intense anxiety symptoms but manage to appear “normal” or even high-performing. Unlike typical anxiety, those with high-functioning anxiety often mask their distress by staying organized, being highly productive, or seeming overly composed.
How Does High-Functioning Anxiety Differ from Other Forms of Anxiety?
Let's talk about the more commonly talked about forms of anxiety:
- Generalized Anxiety Disorder (GAD): With GAD, anxiety is pervasive, often affecting all areas of life. People may struggle with uncontrollable worry and find it hard to focus or function.
- Panic Disorder: In this case, people experience sudden, intense panic attacks that are often accompanied by physical symptoms like shortness of breath, dizziness, or chest pain.
- Social Anxiety: This involves fear of judgment or embarrassment in social situations, leading to avoidance of social interactions altogether.
These are really common diagonses that we work with, but another one that isn't as recognizable is high-functioning anxiety.
Signs of High-Functioning Anxiety: How to Recognize It
Since high-functioning anxiety often flies under the radar, it’s crucial to recognize its more subtle signs. Here are some common symptoms to watch for:
1. Constant Need for Control
People with high-functioning anxiety may feel like they have to control every aspect of their life to prevent bad outcomes. This could include micromanaging situations at work, home, or in social settings.
2. Perfectionism
Anxiety often manifests as an overwhelming need to be perfect. This can lead to a fear of making mistakes, which may result in overworking or being really self critical.
3. Overthinking and Overanalyzing
Individuals with high-functioning anxiety tend to replay situations in their minds over and over again, analyzing every detail to the point of exhaustion. They may worry about what others think of them or fear future consequences, even if there’s no evidence that their concerns are valid.
4. Physical Symptoms
While not always as intense as with other types of anxiety, physical symptoms of high-functioning anxiety can include a racing heart, headaches, muscle tension, or trouble sleeping. These can be overlooked because they’re not as dramatic as a panic attack but still take a toll on the body over time.
5. Difficulty Relaxing
Even during downtime, people with high-functioning anxiety often struggle to relax or enjoy themselves. They may feel an underlying tension that prevents them from fully engaging in leisure activities or taking a break without feeling guilty.
6. Fear of Letting Others Down
This fear can drive a person to overcommit, say yes to too many obligations, and take on more responsibility than they can handle. It often stems from a deep desire to please others and avoid criticism, which can lead to burnout.
7. Overachievement and Burnout
High-functioning anxiety can lead to overachievement, with the individual pushing themselves to excel in every area of life. While this can be rewarding in the short term, it often leads to exhaustion and a feeling of emptiness when they don’t meet their own standards.
8. Social Withdrawal or Isolation
Although high-functioning anxiety doesn’t necessarily mean social avoidance, some individuals might feel too drained to engage socially or feel like they’re not “doing enough” compared to others. This can lead to social withdrawal, even if they’re outwardly participating.
How to Manage High-Functioning Anxiety
If you recognize these signs in yourself or someone else, it’s important to take proactive steps to manage high-functioning anxiety. Here are some strategies that can help:
1. Acknowledge and Accept Your Anxiety
2. Set Healthy Boundaries
3. Practice Self-Compassion
4. Incorporate Relaxation Techniques
5. Seek Professional Help
At Olivo Family Therapy we can help you to gain skills to help with your anxiety by utilizing Cognitive Behavioral Therapy to help you challenge negative thought patterns and develop healthier coping skills.
Have you experienced high-functioning anxiety or do you recognize any of these signs in yourself? Share your thoughts or experiences in the comments below — you're not alone in this journey.