What is High Functioning Anxiety and What it looks like in Your Daily Life
As the saying goes, “things aren't always as they seem,” high functioning anxiety isn't always going to whack you in the face. You may SEEM like everything is good, great, grand moving through the day checking off the tasks on your checklist, getting ALL THE THINGS done, attending happy hour events, lunch with friends, attending ballet recitals, soccer games AND even have time to make dinner and get a workout in.
Symptoms of high functioning anxiety can be so subtle that we don't even notice it until you come across this article on a blog, a post by an Instagram therapist online calling you out, or a friend points out a pattern or tells you’re looking more tired than normal.
Then you get to thinking and realize - holy shit, maybe I have a little more anxiety than I realize!! I might have high functioning anxiety!! To me, these are magical moments - no, really! Because these are the moments that begin to take you from where you are not to where you want to be.
Anxiety isn't always what you think it looks like, and you might think there's no way “that person” experiences anxiety - they always have it all together. SIKE! They got you!
Anxiety just like with all other mental health struggles aren't always what they seem or what you think they "should" look like and high functioning anxiety in particular can get overlooked. You're able to get stuff done, accomplishing all the things, make all the to-do lists, have all the best friends, be the best partner and parent. You can appear cool, calm, and collected on the outside, but the inside is a raging hot mess.
What are the signs of high functioning anxiety
There are a handful of signs of high functioning anxiety, here are a few to start -
You have difficulty concentrating - your brain is going 90 miles a minute with an endless stream of racing thoughts making it difficult to concentrate on single tasks
You yawn all the time - You might have difficulty sleeping, causing you to feel tired or emotionally exhausted. The yawn is also a sign of your nervous system trying to regulate itself.
Increased irritability - you snap at others frequently and find yourself getting easily frustrated or overwhelmed.
External validation - you frequently need others to tell you’re doing the right thing
Procrastination - if you never begin, you can never fail, right?
Perfectionism - you set super high expectations and fear making mistakes - here’s a blog post to help you ditch the perfectionism for good
Overthinking - analyzing outcomes gives you a sense of control (which you love!)
Need for control / highly organized - seeking out ways you can control your external and internal environment to help manage distressing feelings.
Headaches/muscle tension - your body holds onto your stress/anxiety and responds with physical symptoms you may or not be aware of
As an anxious overachiever myself, I know it's hard sometimes to know when you are functioning as a human with lots of goals and expectations for yourself and when it veers into being driven by distressing anxiety territory.
What you can do about it
Mindfulness - this helps you bring your awareness into the present moment and noticing any feelings present with curiosity and without judgment. You are able to observe your thoughts and feelings without judgment, noticing patterns and identifying your triggers. You can gain an understanding that your thoughts and feelings are not something to ignore and try to get rid of, but to notice and understand. Practicing mindfulness can look using breathing exercises, formal meditations, body scans, or any other simple grounding techniques using your senses to bring you back into the present moment when you find yourself being controlled by your thoughts.
Boundaries - boundary setting is a way to prioritize your own needs, care for yourself and find things you can control when other things feel uncontrollable. This includes being able to say “no.” Learning how to say “no” is a way to find more balance in your life, especially when you feel tired, overworked, or stretched too thin. Saying “no” and setting boundaries is more than just helping yourself from becoming too overwhelmed, they also work to preserve the relationships in your life.
Do you have trouble setting boundaries - here’s a blog with 5 helpful steps to get you started.
Set realistic goals - this helps keep perfectionism in check and help regulate any overwhelmingly high standards that increase anxiety. Focus on smaller tasks and achievements by utilizing time management around high priority tasks into more manageable components.
Social support - ASK FOR HELP! As a high achiever, it can be hard for you to ask for help for so many reasons but you don’t have to do it all by yourself. Lean into your support system, including friends and family members you trust. Communicate your feelings with them and let them know when you feel overwhelmed, anxious or stressed and allow them to support you.
Therapy - therapy is a great resource to help guide you through your anxiety and help you find the tools that will help. You don’t have to do it alone.
Bottom line
High functioning anxiety is a super prevalent mental health concern that often gets overlooked. While it is not an official diagnosis, it is a super helpful framework in helping you understand the roots of your anxiety and know where to focus to help cope with your thoughts and feelings
Therapy can help
If you feel like you’re getting stuck along the way or want more guided support, it may be time to seek a consultation with a therapist. Contact Real Well Therapy here or call 512-686-7009.
Want to learn more about how anxiety therapy can help you? Click here!
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Disclaimer: the information provided in this blog post is for educational purposes only and should not be construed as medical advice or a substitute for professional consultation. If you are experiencing emotional distress, please reach out to a qualified mental health professional.
