12 signs of high-functioning anxiety and how to manage it
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Understand the signs, symptoms and causes of high-functioning anxiety. Plus, tips on how to manage high-functioning anxiety to support your health and wellbeing.
Many of us work hard to excel in whatever we do — from our work and social lives to our health and personal growth. We also live in a society that celebrates “hustle culture” and encourages success and achievement, making it difficult to prioritize rest and self-care for fear of falling behind or not doing enough.
Traits like perfectionism, high achievement, and productivity are often applauded but these also tend to mask high-functioning anxiety, which can damage our health and happiness if left unchecked.
What is high-functioning anxiety?
High-functioning anxiety isn't an official mental health condition—you won’t find it in medical textbooks. More often than not, individuals exhibiting these symptoms are diagnosed with Generalized Anxiety Disorder (GAD). Still, the term high-functioning anxiety has found its place in our mental health vocabulary. It describes those who, despite the levels of anxiety they’re experiencing internally, can function (sometimes to an astonishing level) professionally and personally.
While it might seem that someone with high-functioning anxiety is taking life in their stride, they’re often dealing with a lot of stress and worry beneath the surface. For some, high productivity or perfectionism might be fueled by anxiety rather than drive or ambition. This makes high-functioning anxiety all the more challenging to recognize, even by those who experience it themselves.
If this sounds like you or someone you know, understanding the concept is the first step in learning to tackle it. And while high-functioning anxiety might mean you can achieve a lot, it's essential to check in and ensure you’re not harming your mental and physical health in the process.
12 signs you might be experiencing high-functioning anxiety
Identifying high-functioning anxiety starts with recognizing and understanding its signs. Here are the 12 common indicators to look out for.
Fear of criticism
This isn’t just about disliking negative feedback. If you suffer from high-functioning anxiety, you might dwell on even the slightest criticism, worrying that you might have a deeper flaw in your character or abilities. Your self-talk is also likely to be critical or negative.
Perfectionism
Striving for excellence is great. But perfectionism can be damaging. For example, if you lose sleep because of a minor formatting error in a document or a small, fixable mistake, it could be a sign of high-functioning anxiety.
Need for control
Feeling like things won’t be done right unless you have a hand in everything can be another sign of high-functioning anxiety. If the thought of delegating tasks increases your stress levels or sends you into a panic, your need for control could be a symptom.
Acute stress
Everyone feels stressed occasionally. But experiencing daily, intense stress—even when tackling tasks or events that might seem routine—isn’t the norm. If you’re feeling intense stress when you should be feeling more indifferent then you might have high-functioning anxiety.
Overthinking
Do you mull over conversations long after they've ended? Do you find yourself analyzing every word, every gesture, every expression? Replaying conversations and encounters like this is known as overthinking and it’s often a sign of high-functioning anxiety.
Imposter syndrome
Despite clear accomplishments others can see and appreciate, you might feel like you're fooling everyone. If you suffer from imposter syndrome, you often feel as though you might be ‘found out’ at any moment—your colleagues or loved ones will discover you're not as competent as you seem.
Excessive sweating
For some, anxiety isn’t just felt mentally, but physically too. Sweating more than usual, especially in non-stressful situations, can be a sign of high-functioning anxiety.
Headaches or migraines
When you feel under pressure to perform (as is often the case for those coping with high-functioning anxiety), it might show up as recurrent headaches—sometimes called tension headaches—or migraines. If there's no other clear medical cause, these could be down to anxiety, but check with a medical professional if you’re concerned.
Feeling light-headed
Another physical symptom of high-functioning anxiety can be dizziness. You might have experienced it with dehydration or hunger, but sometimes it’s your body reacting to waves of anxiety.
Muscle tension
If your shoulders constantly feel tight, like they're always up to your ears, or you notice stiffness in your neck, it could be anxiety that’s tensing you up. If this is combined with many of the other signs and symptoms in this list, it’s likely to be linked to high-functioning anxiety.
Poor sleep
If you’re turning out the lights and finding that your mind is filled with racing thoughts instead of winding itself down, you might have high-functioning anxiety. In these cases, your head might be running through an endless to-do list or replaying scenarios and conversations in your head.
Restlessness
Even after a full day's work, you might experience an incessant feeling of needing to do more. Maybe you worry that something was missed or overlooked. High-functioning anxiety could be the cause behind this restless feeling.
Tips for coping with high-functioning anxiety
Dealing with high-functioning anxiety isn't always easy, but it can be manageable with the right tools. The first step is awareness, and from there, you can seek the resources and strategies to improve your responses and overall wellbeing.
1. Try daily relaxation techniques
Build daily relaxation into your routine. Just as you might have a routine for your skincare or leaving the house in the morning, you can think of relaxation techniques in the same way. Whether it's a 5-minute mindful breathing session or some light stretches, incorporating relaxation into your daily routine can help to ease the symptoms of high-functioning anxiety.
💙 Need some ideas for how to relax and unwind? Try this Pump the Brakes on Stress guided practice with Jay Shetty.
2. Take steps to manage day-to-day stress
We all encounter stress, but sometimes it can spiral out of control. This is even more common with those that are navigating high-functioning anxiety where even the smallest stressors can feel overwhelming. Meditation and breathwork can be beneficial here as they help to center your mind and provide a sense of groundedness, resilience and ease.
💙 Learn tools to manage acute anxiety and chronic stress with our Overcome Stress & Anxiety series.
3. Avoid comparing yourself to others
Sometimes acute anxiety can stem from feeling like you’re not measuring up to your peers. Social media can make it seem like everyone else has it all figured out. But keep in mind that the selfies and stories are just curated snippets—everyone has their struggles, and they might just not be visible. Instead, focus on your own goals and experiences. If it helps, stay off social media or use it to inspire you rather than judge yourself against the posts you see.
💙 To learn more check out our session on Comparison from our Breaking Habits series.
4. Practice mindfulness
Mindfulness is all about living in the present. It's about appreciating the current moment without excessive worry about the past or the future. And that makes it a great tool for managing high-functioning anxiety. When the mind starts to swirl and go into overachiever mode, mindfulness can help to bring you back to the present moment.
💙 Looking to practice mindfulness and reduce anxiety? Check out Mindfulness for Beginners with Jeff Warren.
5. Seek balance
Seeking balance in life isn't just about work-life balance but finding a rhythm in your daily activities that brings you joy and reduces anxiety. Maybe it's carving out “me time,” setting boundaries with how much or how long you work, or even finding a new hobby.
💙 If you’ve been locked into a pattern of overachieving, stress, and anxiety, it might be time to learn how to practice Radical Self-Care.
6. Speak about it
When you’re dealing with potential high-functioning anxiety, sometimes, just voicing your feelings can lighten the load. Whether it’s a trusted friend, family member, or a professional therapist, discussing your experiences can offer new perspectives and support.
7. Be kind to yourself (change doesn’t happen overnight)
Most importantly, be gentle with yourself. Progress isn't about giant leaps as you treat your high-functioning anxiety. Instead, it’s the small, consistent steps you take each day. Work at your own pace, and remember it's always okay to ask for help or use resources like Calm to guide you.
High functioning anxiety FAQs
What are the red flags of high-functioning anxiety?
High-functioning anxiety doesn’t always have the typical anxiety symptoms we hear about. Warning signs can include intense fear of disappointing others, over-preparing for tasks, overthinking, and perfectionism. It might show up as biting your nails, pacing around, or even constantly playing with your hair. If you're ticking these boxes, it might be time to look for ways to address it, like mindfulness.
What is high-functioning anxiety?
It's not an official medical condition, but it’s a term that many use to describe a feeling of constant, restless anxiety, even for the kind of person who always seems to have their act together - punctual, organized, excelling at work. From the outside, people might admire your drive and discipline. Internally, it feels like you're pedaling a bike uphill with no end in sight.
What is the difference between anxiety and high-functioning anxiety?
The primary difference lies in how it’s expressed externally. With "typical" anxiety, someone might avoid social situations or struggle with daily tasks due to their anxious feelings. But, someone with high-functioning anxiety often pushes through and might even excel despite their anxiety. However it shows up on the outside, the internal experience of anxiety can be just as intense.
What helps high-functioning anxiety?
Like any form of anxiety, there isn't a one-size-fits-all solution to treat high-functioning anxiety. But some strategies can help. Try practicing mindfulness, regular exercise, avoiding too much coffee (or switching to decaf), and setting boundaries to see if this helps lessen your symptoms. And don’t forget, professional therapy can be helpful in helping you find inner peace too. There’s power in chatting it out with someone, and you can even try journaling to spot patterns and triggers.
Calm your mind. Change your life.
Mental health is hard. Getting support doesn't have to be. The Calm app puts the tools to feel better in your back pocket, with personalized content to manage stress and anxiety, get better sleep, and feel more present in your life.
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