While not an official diagnosis under the DSM-5, the classification of mental health disorders, the term “high-functioning anxiety” refers to a subtle and less obvious form of anxiety. You may have heard the phrase used to describe people who function at a high level despite having anxiety symptoms.
“They might still excel in their careers, have many friends, and have strong relationships,” says Dr. Neha Chaudhary, child, adolescent, and adult psychiatrist at Massachusetts General Hospital and Harvard Medical School and the chief medical officer at Modern Health. “But inside, they might be struggling with common symptoms of anxiety like restlessness, excessive worrying, trouble sleeping, or fatigue.”
People with high-functioning anxiety may cope by engaging in behavior that makes them appear more productive or accomplished.
“The same personality traits that drive individuals to perform at the highest level often fuel the symptoms of anxiety,” says Dr. Michael Louwers, associate medical director at Reset Medical and Wellness Center. “It often begins with good intentions, such as goal-setting and rigorous planning. However, those experiencing this type of anxiety usually establish incredibly high and unrealistic goals, resulting in procrastination or constant worry.”
Signs of high-functioning anxiety
- Overworking and a reluctance to take breaks
- Trouble slowing down or taking days off
- Feeling of guilt or shame for minor failures or setbacks
- A resistance to delegate tasks
- Easily irritable
- Negative self-talk
- Micromanaging
- Trouble sleeping
How to manage high-functioning anxiety
It’s essential to take high-functioning anxiety seriously before it leads to other conditions—and to not see overperforming as the only way to calm the physical and mental symptoms of anxiety.
- Some people may benefit from talk therapy, medication, or a combination of both. There are also everyday tools that may help.
- Give yourself some grace and acknowledge that it won’t all get done every day. “Recognizing when the anxiety is heightened and taking breaks can be really helpful,” says Chaudhary.
- Practice deep breathing daily: Breathe in for four seconds, hold for four seconds, and breath out for four seconds
- Set aside 30 minutes each day just for you. Take a walk, listen to music, or call a friend. It will help calm the nervous system and slow down the spiral of worrisome thoughts.
Read Alexa Mikhail’s full article here.
