What Does High-Functioning Anxiety Mean?
Let's talk about anxiety. You know, that feeling that can make your heart race and your mind go into overdrive? Yeah, that's the one. But here's the thing: anxiety isn't always so obvious. There's a sneaky little thing called high-functioning anxiety (HFA) that can be hard to spot, both in yourself and others. It often hides behind a mask of success, ease, and competence.
If you find yourself constantly striving for perfection, overthinking every decision, and feeling like you can never quite relax, it's a sign you might be dealing with high-functioning anxiety.
The Hidden Struggle: Defining High-Functioning Anxiety
What is High-Functioning Anxiety?
So, what exactly is high-functioning anxiety? Well, much like it sounds, it's not an official diagnosis, but it's a term used to describe people who tend to overfunction. Individuals with HFA seem to have it all together on the outside but are secretly struggling with anxiety on the inside. They might be killing it at work, have a packed social calendar, and look like they've got everything under control, but beneath the surface, they're dealing with significant stress, pressure, and worry.
As a subset of generalized anxiety disorder (GAD), one way to help understand the main difference between HFA and GAD is in how individuals react to their anxiety. In cases of GAD, the common response is to flee from anxiety-triggering situations. In contrast, people with HFA usually respond with a fight reaction, pushing themselves to work harder as a way to cope.
The Disguise of Competence
The tricky thing about high-functioning anxiety is that it can be good at hiding beneath the surface. From an outsider's perspective, individuals with high-functioning anxiety not only seem to maintain control—they appear to be thriving in most areas of life. Instead of withdrawing from situations or interactions, they actively confront their fears and are well-practiced at concealing their symptoms.
For instance, let's say you've got a coworker who always delivers top-notch work, never misses a deadline, and seems to juggle a million tasks effortlessly. But you don't see the hours they spend obsessing over every little detail, sleepless nights worrying about potential mistakes and the constant fear of not being good enough. What appears as a coworker trying to "show off" by always showing up early or volunteering for extra assignments is more than likely one who is trying to surpass the expectations they believe society has for them.
Symptoms and Signs: Identifying High-Functioning Anxiety
Emotional Symptoms
When it comes to high-functioning anxiety, there are some emotional signs to look out for. Do you constantly feel like you're not measuring up, no matter how much you achieve? Do you always second-guess yourself, even when you know you're making the right call? Are you always worrying about things, even the small stuff? What about difficulty accepting or overreacting to criticism—even constructive feedback? If you're nodding your head, you might be dealing with HFA.
Physical Manifestations
Anxiety isn't just in your head; it can show up in your body too. From excessive sweating and muscle tension to tingling or numbness in your fingers or toes, HFA presents many of the same symptoms as generalized anxiety. Yet, it's easy to get wrapped up in the belief that just because you are doing "fine" in life – successful even – that everything must be okay—you aren't truly struggling.
Maybe you've got a knot in your shoulder that just won't go away, or you're always dealing with sleep disturbances, headaches, or an upset stomach, which may entail diarrhea or ulcers.
While these symptoms vary from person to person, one overarching sign is the persistent underlying stress of HFA, which can leave your body feeling restless or on edge, like you can't relax no matter what you do.
Behavioral Indicators
High-functioning anxiety can also impact how you behave. Are you a perfectionist who sets crazy high standards for yourself? Do you work late, skip meals, or neglect your self-care? Or maybe you're a master procrastinator, putting things off until the last minute because you're paralyzed by the fear of not doing it perfectly.
Risk Factors: Who is Most Affected?
High-functioning anxiety often stems from childhood beliefs that equate personal worth with achievements. Individuals who absorb the message that what they do is more valuable than who they are are more likely to push themselves to the brink of burnout as they continuously seek validation through their achievements and the approval of others.
Demographic and Psychological Vulnerabilities
Anxiety doesn't discriminate. However, studies indicate that certain demographic and psychological traits may predispose individuals to anxiety disorders. For example, women are twice as likely as men to be diagnosed with generalized anxiety disorder. Traits like being a natural worryer or a perfectionist can also heighten the risk of developing high-functioning anxiety. Additionally, a family history of anxiety disorders suggests a genetic component, making some individuals more vulnerable to these conditions.
Environmental and Social Influences
The environment in which we grow up and the social contexts we navigate significantly influence our mental health. High-functioning anxiety can be exacerbated by environments that consistently impose high expectations or stress. For instance, growing up in a family that stressed academic achievement or career success can plant the seeds of anxiety that manifest later in life. Exposure to negative or stressful life events, such as financial difficulties or personal losses, can also play a role.
Lifestyle and Career Pressures
Certain lifestyles and career choices can amplify the risk of experiencing high-functioning anxiety. Professionals who achieve rapid success or those in high-stress fields are particularly susceptible. For example, physicians handling numerous cases, lawyers who make partner early in their careers, or individuals receiving rapid promotions may face immense pressure that fuels anxiety. Additionally, lifestyle factors like substance or alcohol abuse or physical health conditions, such as thyroid issues, can further complicate or trigger anxiety symptoms.
Triggers for High-Functioning Anxiety
Work and Academic Pressures
For many people with HFA, work and school can be major triggers. The pressure to meet deadlines, ace presentations, and be the best of the best can be overwhelming. You might stay up all night perfecting a project or obsessing over every little mistake.
Social Dynamics
Social situations can also be a minefield for those with high-functioning anxiety. Maybe you dread parties because you're afraid of saying the wrong thing or embarrassing yourself. Or maybe you feel like you always have to be "on" and maintain a certain image, even when you're exhausted.
Health Concerns
Health issues, whether they're your own or a loved one's, can also be a major source of anxiety. The fear of getting sick, the stress of managing a chronic condition, or the worry about a family member's well-being can all contribute to increased anxiety levels.
Self-Comparison
In the age of social media, it's easy to fall into the trap of constantly comparing yourself to others. Scrolling through Instagram and seeing everyone's highlight reel can make you feel you're not measuring up. But remember, social media is just a curated snippet of people's lives, not the whole picture.
Significant Life Changes and Events
Big life events - weddings, job changes, or moving to a new city - can also trigger anxiety. The pressure to make everything perfect, combined with the fear of the unknown, can send your anxiety into overdrive.
Impact on Life: The Consequences of Overlooked Anxiety
Professional Life
When you're dealing with high-functioning anxiety, your work life can take a hit. Constantly pursuing perfection and fearing failure can lead to burnout and exhaustion. You might have difficulty delegating tasks or trusting others to do things right.
Personal Relationships
Anxiety can also strain relationships. When you always prioritize work or perfection, making time for the people you care about can be difficult. You might cancel plans or zone out during conversations because you're stuck in your head.
Mental and Physical Health
Chronic stress and anxiety can take a serious toll on your mental and physical health. Over time, it can lead to depression, a weakened immune system, digestive issues, and even heart problems. That's why it's so important to address your anxiety head-on and prioritize your well-being
Managing High-Functioning Anxiety
Cognitive Behavioral Therapy (CBT)
If you're struggling with high-functioning anxiety, cognitive behavioral therapy (CBT) can be a game-changer. It's all about identifying those negative thought patterns that fuel your anxiety and learning how to reframe them. With the help of a therapist, you can develop coping strategies to manage your symptoms and regain control of your life.
Lifestyle Adjustments and Mindfulness
Making some lifestyle changes can also go a long way in managing high-functioning anxiety. Prioritizing self-care, like getting enough sleep, eating well, and exercising regularly, can help reduce stress and boost your overall well-being. Mindfulness practices, including meditation or deep breathing, can also help you stay grounded and present in the moment.
Building a Supportive Network
Having a solid support system is crucial when you're dealing with high-functioning anxiety. Surround yourself with people who get it, whether friends, family, or a therapist. Sometimes, knowing that you have people to lean on can make all the difference.
Real-life Strategies: Everyday Management of HFA
Setting Realistic Goals
One of the biggest traps of high-functioning anxiety is setting unrealistic goals for yourself. Instead of striving for perfection, keep your sights set on progress. Break big tasks down into smaller, manageable steps. Celebrate your wins, no matter how small they seem.
Setting Boundaries
The importance of boundaries cannot be overstated when it comes to any anxiety. The ability to say "no" when you're already stretched thin and feeling overwhelmed is a huge step forward in working through HFA. But there's another side of boundary-setting regarding HFA: saying "yes," which can also be a boundary—with yourself. For example, moving forward on an idea, project, or passion that brings you joy is like setting a "yes boundary" with your self-doubt, fears, and perfectionist tendencies that may often hold you back.
Embracing Imperfections
Here's a secret: nobody's perfect. Embracing your imperfections and learning to be okay with mistakes is a crucial part of managing high-functioning anxiety. When you mess up, don't beat yourself up. Instead, see it as an opportunity to learn and grow.
Identifying Core Values
If you have high-functioning anxiety, you might find yourself chasing the typical markers of success—like the right job, car, or house—mostly because that's what society applauds. But what really matters to you? It's worth taking a step back to figure out your values and align your actions with what genuinely makes you happy, not just what's expected.
The Role of Professional Help
If you're struggling with high-functioning anxiety, don't be afraid to seek professional help. A therapist or counselor can provide you with the tools you need to manage your anxiety and live your best life. They can also guide you through the various treatment options available, including prescription medications that may be beneficial for managing your anxiety.
Embracing Challenges and Moving Forward
Living with high-functioning anxiety can be tough, but it doesn't have to control your life. You can start taking back the reins by recognizing the signs, understanding your triggers, and implementing effective management strategies. Remember, overcoming HFA is a journey, and there will be ups and downs. But with self-compassion, support, and a willingness to grow, you can learn to embrace the challenges and confidently move forward.
Encouraging Self-Reflection and Seeking Help
If any of this resonates with you, know you're not alone. Take a moment to check in with yourself and reflect on your experiences. If you're ready to take the next step, consider reaching out for support.
If you're in New York, New Jersey, or Florida and looking for virtual therapy tailored to the unique needs of anxious millennial women and teens, I'm here to help. Together, we can work on developing effective coping strategies and building a foundation for long-term well-being. Remember, asking for help isn't a sign of weakness. It's a sign of strength and self-awareness. You've got this!
Remember: this post is for informational purposes only and may not be the best fit for you and your personal situation. It shall not be construed as legal, financial, or medical advice. The information and education provided here is not intended or implied to supplement or replace professional advice of your own attorney, accountant, physician, or financial advisor. Always check with your own physician, attorney, financial advisor, accountant, or other business or medical professional before trying or implementing any information read here.
