Could You Have High Functioning Anxiety?
Hi from Sophie,
Do you know what high functioning anxiety is?
It’s not a formal mental health diagnosis.
Instead, it refers to people who live with anxiety but who can function well.
Some signs you could have high functioning anxiety include:
Perfectionism:
“It has to be perfect or I will feel like a failure”
This is when you can’t stop and enjoy the moment, instead your thought patterns are ‘I will be happy when xxx”.
You might doubt your own abilities and second-guess yourself.
Need to keep busy:
“I can’t switch off without feeling guilty”
Your productivity is tied to your self-worth so you feel bad when you take time to relax.
Worry and fear of failure:
“I don’t want to disappoint people around me. I will push through doubts.”
People with high functioning anxiety appear very successful, driven and are high achieving.
But often you might fear failure and that someone might discover you are not as talented as you appear.
Relax, you are.
Overachieving:
“I know I should be happy I have reached this goal but I am always focused on what’s next.”
If you have high functioning anxiety, you might over-work, even when you feel unwell.
People around you might not think anything is wrong, because you always appear to have your life together.
To the outside world, you might look like your life is successful, but you might be secretly struggling with some of the traits I have listed above.
Having high functioning anxiety can be emotionally draining, particularly if you don’t have support because everything looks fine from the outside.
I certainly resonate with the need to be busy all the time and difficulty switching off. (not always easy when so many of us work from home..)
High functioning anxiety occurs when you struggle with constant worry but from the outside, no one would know how you are feeling.
Common symptoms can be overthinking, self-criticism or a voice telling you ‘you need to do more’, feeling restless, distracted or irritable with the people around you.
Sometimes, you might feel preoccupied with a fear of failure or think that others are judging you.
Workaholism and perfectionism are coping mechanisms, often used by people with high functioning anxiety.
So what are some tips to move forward, to help you feel happier and more settled?
I’ve trawled through research and studies to see what works well.
This list isn’t exhaustive but might help you find some circuit breakers.
If you deal with mental or physical exhaustion:
Plan out a few mini breaks to move your body and switch off from work/family tasks
Listen to your body .. pain, headaches, fatigue can be a sign that you need a break.
Mark the end of each work day with a reset like a gentle walk, an episode of your favourite comedy show or phoning a friend for a chat.
IF YOU TEND TO BE OVERWHELMED WITH COMMITMENTS:
Have strategies and responses ready with people ask for your time/energy/commitment
Learn to say no nicely, ‘let me check my calendar and get back to you’
Book out personal time in your day in the same way as normal appointments
Schedule a rest day a week with no commitments to feel replenished
BREAK THE WORRY HABIT:
Step back and look at what triggers your feelings of anxiety
What belief is driving that reaction or response?
Rather than judging yourself, be curious and ask where are these anxious feelings coming from?
What does it feel like in my body?
What coping techniques do you use?
Try switching to positive strategies like connecting with a friend, gentle exercise, reading something enjoyable.
I've posted more on this on my Instagram, including ways to tackle high functioning anxiety.
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Take care, Soph x