High Functioning Anxiety – What Your Anxiety Looks Like to Others

The 2024 film Inside Out 2 introduced several new emotional characters, including Anxiety, who played a significant role in Riley’s adolescent journey. Indeed, everyone experiences anxiety at some point in their life. If you look at a feelings wheel, anxiety falls under the primary emotion of fear. It is a normal and valid human response.

Interestingly, anxiety is often “hidden” and can go undetected in many people. While some individuals experience debilitating anxiety that disrupts their ability to complete daily tasks, others seem to function seamlessly. Why is that?

The term high-functioning anxiety refers to individuals who experience anxiety while maintaining a high level of productivity and success in their daily lives. These individuals may appear successful, organized, and in control on the outside, yet internally, they struggle with excessive worry, self-doubt, and fear of failure.

Unlike other forms of anxiety (e.g., generalized anxiety disorder, panic disorder, or social anxiety), which visibly interfere with a person’s behaviors and daily activities, high-functioning anxiety often goes unnoticed because individuals push through their symptoms and tend to overperform.

So, how do others perceive people with high-functioning anxiety? What do they see, and what remains hidden? And if you have high-functioning anxiety, how can you manage it effectively?

How Others Perceive You

Although you may be struggling internally, on the outside, things may appear “fine”, if not “great”. Below are some ways others might perceive you:

• Highly Capable and Successful – You appear organized, responsible, and on top of everything.

• Confident and Outgoing – You mask your anxiety with enthusiasm and social engagement.

• Reliable and Hardworking – You push yourself harder than others, always meet deadlines, and rarely say “no” to requests.

• High Standards – Your perfectionist tendencies may be seen as simply having high standards.

• Energetic and Driven – Your restlessness may be perceived as motivation.

What Others Don’t See

Despite outward appearances, individuals with high-functioning anxiety often struggle in both physical and mental ways. Here are some common traits and behaviors that others may not recognize:

• Constant Overthinking – You continually worry about the past, present, and future.

• Difficulty Saying No – You fear disappointing others and strive to please people.

• Fear of Failure – You struggle with self-doubt and imposter syndrome.

• Exhaustion and Burnout – You push yourself to the point of physical and emotional exhaustion.

• Physical Symptoms – Anxiety manifests physically through headaches, muscle tension, nausea, and insomnia.

Tools to Manage High-Functioning Anxiety

If you recognize high-functioning anxiety in yourself, here are some tools to help manage your symptoms:

• Mindfulness and Relaxation Exercises – Reduce overthinking by incorporating daily mindfulness exercises such as deep breathing, progressive muscle relaxation, or grounding techniques to stay present.

• Reframe Perfectionism – Perfectionist tendencies are common in those with high-functioning anxiety. Practice shifting your focus from “perfect” to “good enough.”

• Healthy Lifestyle Habits – Prioritizing physical wellness can significantly reduce anxiety. Regular exercise, adequate sleep, and a balanced diet (including reducing sugar and caffeine intake) help regulate the nervous system.

• Time Management – Since those with high-functioning anxiety tend to overextend themselves, effective time management is crucial. Set realistic deadlines, practice setting boundaries and saying “no”, and schedule downtime to recharge.

• Social and Emotional Support – It can be tempting to “push through” anxiety without seeking help. However, having a trusted support network can make a big difference. Reach out to close friends/family members, join a support group, or consider individual therapy.

Last Thoughts

High-functioning anxiety is a common yet often overlooked challenge. Recognizing its presence and implementing strategies to foster balance and self-compassion is essential, especially in a society that values constant productivity.

If you resonate with the signs of high-functioning anxiety, know that you don’t have to navigate it alone. Acknowledging your struggles is the first step toward relief. With the right tools and support you can find balance and embrace a healthier mindset. If you’re ready to take control of your anxiety and cultivate a more fulfilling life, we’re here to help. Reach out to us today and start your journey toward peace and self-compassion.

How We Can Help

If you are looking for support, or if you would like to talk to someone more about how we can help you, follow these simple steps:

1. Contact us today for a free 20-minute phone consultation

2. Or, you can book directly online with the therapist of your choice

3. Begin your journey towards a calmer, more relaxed life

Author Biography

Rachel Jurisz-Singh is a student intern and a provider for the Affordable Counseling Program at Catalyss Counseling. She works with adults and parents struggling with big changes such as marriage, job loss, a break-up, or loss of a loved one to find clarity and balance again so you can manage your anxiety or depression, build stronger relationships, and find meaning during a difficult time.​​ Follow Catalyss Counseling on LinkedIn, Facebook, and Instagram.

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