High functioning anxiety is a term often used to describe individuals who appear to function well in their daily lives but are internally struggling with significant anxiety. These people may maintain a successful career, have fulfilling relationships, and appear outwardly calm and composed, but beneath this facade, they are battling constant worry, self-doubt, and stress. Unlike generalized anxiety disorder (GAD), which may manifest more visibly, high functioning anxiety is often more insidious and hidden.
In clinical psychology, high functioning anxiety is not a recognized diagnosis in the Diagnostic and Statistical Manual of Mental Disorders (DSM-5). However, it has become a colloquial term used to capture a unique set of symptoms that many people experience. Individuals with high functioning anxiety often find themselves in a paradox: despite being outwardly successful, their anxiety can lead to perfectionism, restlessness, and exhaustion.
Characteristics of High Functioning Anxiety
People with high functioning anxiety often exhibit behaviors that appear positive to the outside world, such as:
Overachievement and Perfectionism
Individuals with high functioning anxiety may constantly strive to meet excessively high standards. This can lead to accomplishments and success in various areas of life, particularly in their careers or academic pursuits. However, the anxiety driving this need for perfection often causes significant inner turmoil. They may experience fear of failure or rejection and worry excessively about what others think of them.
Constant Worry and Overthinking
Even when things seem to be going well, people with high functioning anxiety may have difficulty relaxing or feeling at ease. They may obsess over small details, analyze past events, and worry about future outcomes, even when there is no real reason to do so. This can cause them to feel mentally exhausted, as their minds are constantly racing with thoughts.
Restlessness and Difficulty Relaxing
High functioning anxiety often manifests as restlessness. Individuals may have trouble sitting still or relaxing, and they may feel like they need to be constantly busy or productive. This restlessness can make it difficult for them to take time for themselves or engage in leisure activities.
Difficulty Saying No
Those with high functioning anxiety may have a strong desire to please others, which makes it challenging for them to say no. They may take on too many responsibilities or agree to things that they don’t have the time or energy for, leading to burnout.
Procrastination and Indecisiveness
While perfectionism often drives people with high functioning anxiety to be productive, it can also lead to procrastination. The fear of not doing something perfectly may cause them to delay starting tasks. Similarly, they may struggle with making decisions, fearing that they will make the wrong choice.
Physical Symptoms
Anxiety doesn’t just affect the mind; it also has a significant impact on the body. High functioning anxiety can cause physical symptoms such as headaches, muscle tension, fatigue, gastrointestinal issues, and difficulty sleeping. These physical manifestations of anxiety can exacerbate the individual’s mental state, creating a cycle of worry and discomfort.
Inner Turmoil Hidden Behind a Calm Exterior
Perhaps the most defining feature of high functioning anxiety is that the individual’s internal struggles are often masked by a composed and calm exterior. To others, they may appear confident, successful, and in control. However, this outward appearance belies the anxiety and self-doubt they feel inside.
The Impact of High Functioning Anxiety
Although individuals with high functioning anxiety may appear to lead successful and fulfilling lives, the toll that this hidden anxiety takes on their mental and physical health can be profound. They may experience chronic stress, exhaustion, and feelings of inadequacy despite their accomplishments. Over time, these symptoms can lead to burnout, depression, or more severe anxiety disorders if not addressed.
One of the challenges in recognizing high functioning anxiety is that the individual’s success and outward composure can make it difficult for them to seek help. They may believe that their anxiety is a necessary part of their success or that their feelings are not serious enough to warrant professional intervention. This mindset can perpetuate their anxiety and prevent them from addressing the underlying issues.
The Role of Perfectionism in High Functioning Anxiety
Perfectionism plays a central role in high functioning anxiety. Many individuals with this condition set unrealistically high standards for themselves, believing that they must be perfect in everything they do. This drive for perfection can lead to significant stress, as the individual may constantly fear failure or fear that others will judge them harshly.
Perfectionism can also create a vicious cycle: the individual’s anxiety drives them to work harder and achieve more, but no matter how much they accomplish, they never feel satisfied. Instead of celebrating their successes, they focus on what they could have done better or what they need to do next. This relentless pursuit of perfection can lead to exhaustion and feelings of inadequacy.
See Also: How Do I Stop Focusing on Anxiety at Work?
Coping Mechanisms and Treatment
1. Acknowledgment and Self-Awareness
The first step in managing high functioning anxiety is recognizing and acknowledging the issue. Many individuals may not realize that their behaviors and thought patterns are linked to anxiety, especially if they associate anxiety with more overt symptoms like panic attacks. Becoming aware of the signs of high functioning anxiety can help individuals begin the process of seeking support and making changes.
2. Cognitive-Behavioral Therapy (CBT)
Cognitive-behavioral therapy is a highly effective treatment for anxiety disorders, including high functioning anxiety. CBT helps individuals identify and challenge negative thought patterns, replacing them with more realistic and positive thoughts. Through CBT, individuals can learn to manage their perfectionism, reduce their worry, and develop healthier ways of thinking and behaving.
3. Mindfulness and Relaxation Techniques
Mindfulness and relaxation techniques can be particularly helpful for individuals with high functioning anxiety, as they encourage the person to slow down and become more present. Practices like meditation, deep breathing, and progressive muscle relaxation can help reduce restlessness and provide a sense of calm.
4. Setting Boundaries and Practicing Self-Care
Learning to set boundaries and prioritize self-care is essential for individuals with high functioning anxiety. This may involve learning to say no to additional responsibilities, taking time for rest and relaxation, and engaging in activities that promote mental and physical well-being. Regular exercise, a balanced diet, and sufficient sleep are also important for managing anxiety symptoms.
5. Medication
In some cases, medication may be prescribed to help manage the symptoms of high functioning anxiety. Antidepressants, such as selective serotonin reuptake inhibitors (SSRIs), are commonly used to treat anxiety disorders. These medications can help regulate the brain’s chemistry and reduce feelings of anxiety. However, medication is often most effective when used in combination with therapy and other coping strategies.
6. Support from Loved Ones
It’s important for individuals with high functioning anxiety to have support from friends, family, or a therapist. Talking openly about their feelings and experiences can help alleviate some of the pressure they may feel to appear perfect or in control. Supportive relationships provide a space for the individual to express their emotions and receive encouragement.
Why High Functioning Anxiety is Often Overlooked
One of the reasons high functioning anxiety is often overlooked is that the individual’s success and achievements can mask their internal struggles. Unlike more visible forms of anxiety, where the person may have panic attacks or withdraw from daily activities, people with high functioning anxiety often continue to meet their responsibilities. This makes it easy for others—and the individual themselves—to dismiss the severity of their anxiety.
Additionally, society often reinforces the idea that stress and anxiety are necessary for success. The cultural emphasis on productivity and achievement can lead individuals to believe that their anxiety is simply part of the price they have to pay for their accomplishments. As a result, they may resist seeking help or feel guilty for acknowledging their struggles.
Conclusion
High functioning anxiety is a complex and often hidden form of anxiety that affects many people. While those with high functioning anxiety may appear successful and composed on the outside, they are often battling intense worry, perfectionism, and self-doubt. Recognizing the signs of high functioning anxiety is crucial for those who are struggling, as well as for those who want to support them. Through therapy, mindfulness, and self-care, individuals can learn to manage their anxiety and find balance in their lives, achieving success without sacrificing their mental health.
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