Signs You Might Have High-Functioning Anxiety

Stephanie Queen

Do you feel tired, wired, and unfulfilled, no matter how much you accomplish? You’re not alone. In modern society, high-functioning anxiety is quietly becoming the norm. Our culture encourages relentless achievement, but this external push often leaves us disconnected from ourselves and others, operating in a state of hypervigilance. Outwardly, life may appear fine perhaps even enviable yet beneath it, there’s a persistent undercurrent of worry and anticipation, a feeling that something could go wrong at any moment.

High-functioning anxiety keeps our nervous system in a state of near-constant activation. You might not experience full-blown panic attacks, but the low-level tension bubbling beneath the surface takes its toll over time. Because this anxiety is often “manageable,” we may convince ourselves that this is just how life is meant to be normal, even acceptable especially within a society that prizes productivity and achievement over rest and introspection.

Understanding High-Functioning Anxiety

High-functioning anxiety is complex and often misunderstood. While it’s easy to see its effects on a societal level, where many people appear to be juggling responsibilities and deadlines effortlessly, it’s harder to identify in ourselves or others. Much like the familiar swan metaphor, everything seems calm and composed on the surface, but beneath, there’s a relentless effort to stay afloat.

This struggle often reinforces a false belief that others are coping effortlessly while we’re somehow falling short. This can fuel self-criticism, isolation, and the constant pressure to do more. In reality, high-functioning anxiety is likely more widespread than we realise. Here are some common signs that may help identify it in yourself or those around you:

Five Signs of High-Functioning Anxiety

1. Procrastination as a Coping Mechanism

   • Do you feel a bit less anxious when you’re distracted? Procrastination often serves as a temporary escape from underlying feelings of discomfort. Behaviours like endless scrolling or binge-watching are sometimes more than habits they’re ways to avoid anxious thoughts that arise when we’re not occupied.
     

2. Constant Worry and “What If” Thinking

   • High-functioning anxiety frequently manifests as an ongoing preoccupation with potential scenarios and what could go wrong. If you’re constantly thinking several steps ahead, it can be difficult to stay grounded in the present, creating a persistent sense of vigilance that is both mentally and physically exhausting.
     

3. Physical Symptoms as Signals

   • Anxiety isn’t just in the mind; it impacts the body. You may experience muscle tension, headaches, digestive issues, or general restlessness. These symptoms can often blend into the background, but they’re often signals from your body that something needs attention.
     

4. Perfectionism and High Standards

   • For many, high-functioning anxiety is closely tied to perfectionism. The drive to meet high standards often results in self-criticism when things fall short. While this striving can lead to high performance, it can also create a relentless cycle of pressure, leaving little space for rest or self-compassion.
     

5. Difficulty Letting Go of Control

   • High-functioning anxiety often involves a need for control, as a way to manage uncertainty. This can show up in small ways, like an organised environment, or larger ways, such as detailed future plans. While this desire for control can feel like stability, it often increases anxiety when things inevitably don’t go to plan.
     

Reframing High-Functioning Anxiety

High-functioning anxiety can be difficult to shift because it often feels productive; we may convince ourselves that constant vigilance and effort are necessary to keep everything under control. Yet, over time, this mindset can be counterproductive, affecting mental and physical health. Moving forward requires us to question these patterns and begin cultivating more sustainable ways of being. Here are some theoretical approaches to consider:

Cultivating Self-Awareness

A foundational step in managing high-functioning anxiety is recognising when it shows up in your life. Take note of moments when you feel on edge, distracted, or future-focused. This awareness allows you to observe anxiety’s influence on your experience, creating space to respond rather than react.

Challenging Perfectionistic Beliefs

Perfectionism is often rooted in unrealistic standards. Consider reframing your approach to include the idea of “good enough.” Embracing imperfection isn’t about lowering standards but about recognising that striving for flawlessness is an unattainable and ultimately unsatisfying goal. Allowing for imperfection frees you to focus on growth rather than perfection.

Practising Mindfulness and Presence

Mindfulness offers a way to disrupt future-focused worry by grounding attention in the present. Through practices like meditation, deep breathing, or even mindful engagement in daily tasks, you can shift from a constant anticipation of “what if” to an experience of “what is,” reducing anxiety’s grip over time.

Setting Boundaries and Managing Commitments

High-functioning anxiety often leads to overcommitting. Practising boundary-setting allows you to reclaim time and energy, countering the compulsion to say “yes” to everything. Remember, boundaries are an essential part of self-care, not a limitation, and they offer balance in a world that often values busyness over well-being.

Seeking Professional Support

Managing high-functioning anxiety can be complex, and professional support can provide valuable insight and tools. Therapy offers a safe space to explore underlying anxieties, reshape thought patterns, and develop coping strategies aligned with a more balanced, authentic approach to life.

Looking Ahead: Shifting from Survival to Balance

High-functioning anxiety can feel like an ever-present drive, pushing you to do more, be more, and anticipate every possibility. By acknowledging and gently questioning these patterns, you create room for a different way of being one that’s not controlled by anxiety but informed by a deeper understanding of what truly matters to you. Progress isn’t about eliminating anxiety entirely; rather, it’s about cultivating a relationship with yourself that allows space for both achievement and rest, striving and acceptance.