Is This Anxiety? How to Identify Signs of High-Functioning Anxiety and When to Seek Therapeutic Support
You lie in bed, staring up at the ceiling, unable to stop thinking about that one comment you made in your meeting this morning to your boss and the facial expression she made in response. Your heart is racing just thinking about it, and you're seriously regretting saying anything at all. When you wake up the next morning, suddenly you're spiraling. Your thoughts ping-pong from being worried that your boss has hated you all along, to the doubts you're having about your performance at the company, to the fear that you're about to walk into work to be fired. You're just about ready to call in sick and crawl back into bed when a new thought enters your mind. Is this anxiety?
What Is Anxiety and How Do I Know If I Have It?
Let's Define Anxiety
Anxiety is something most people experience at some points in their lives. It is normal to feel anxious in response to stressful situations related to health concerns, work, and/or academics, pressure, and interpersonal conflicts. However, when the anxiety lasts for long periods of time and feels difficult to manage or control, interfering with daily life, anxiety may be diagnosed and labeled as Generalized Anxiety Disorder (GAD). According to the Mayo Clinic, GAD often involves the following symptoms:
"Persistent worrying or anxiety about a number of areas that are out of proportion to the impact of the events Overthinking plans and solutions to all possible worst-case outcomes Perceiving situations and events as threatening, even when they aren't Difficulty handling uncertainty Indecisiveness and fear of making the wrong decision Inability to set aside or let go of a worry Inability to relax, feeling restless, and feeling keyed up or on edge Difficulty concentrating, or the feeling that your mind 'goes blank'" (Generalized anxiety disorder - Symptoms and causes - Mayo Clinic)
The Mayo Clinic also lists the following physical symptoms of anxiety:
"Fatigue Trouble sleeping Muscle tension or muscle aches Trembling, feeling twitchy Nervousness or being easily startled Sweating Nausea, diarrhea, or irritable bowel syndrome Irritability" (Generalized anxiety disorder - Symptoms and causes - Mayo Clinic)
For individuals who are experiencing these symptoms along with significant impacts and disruptions in their daily functioning, anxiety may prevent them from leaving the house, create disordered eating habits, cause avoidance of driving in cars or flying in planes, and even isolate them from engaging in social interactions. However, for others, anxiety may not show up as overtly.
What Is High-Functioning Anxiety and How Is It Different From Regular Anxiety?
High-Functioning Anxiety
People with high-functioning anxiety often look very successful in maintaining their jobs, academics, parenthood, and other roles, yet internally are struggling with self-doubt, self-criticism, perfectionism, imposter syndrome, and persistent feelings of stress and being "on edge." Symptoms of high-functioning anxiety parallel a lot of the symptoms described in the official GAD diagnosis, but can also include the following:
Self-criticism and fears of being criticised by others Constantly feeling "on edge" or stressed Having a sense of impending doom, even in joyful moments Fear of being caught or called out as incompetent, inadequate, or foolish
High-functioning anxiety can affect people from any background, socioeconomic status, racial and gender identity, etc., and thus can present in each individual differently. If you notice yourself working extra hours or taking on more projects, trying hard to achieve perfection in your tasks, pressuring yourself to surpass unrealistic expectations, or wanting everyone to like you to avoid criticism, you may be experiencing high-functioning anxiety.
What Are the Signs of High-Functioning Anxiety I Should Look For?
This Sounds Like Me. What Should I Do?
If you resonated and identified with the symptoms described above, it may be time to learn how to manage high-functioning anxiety. There is a litany of techniques from Cognitive Behavioral Therapy, Acceptance and Commitment Therapy, and other theories that can help individuals manage symptoms, some of which are described below:
Seeking Healthy Balance: Self-care is a hot topic in the mental health space, for good reason. Taking time away from our roles and responsibilities gives our nervous systems time to release the activation and tension that keeps us feeling anxious. Self-care strategies can include having a defined sleep schedule, eating full, nutritious meals with all food groups included, engaging in gentle and/or high-impact exercise, spending time in nature, and engaging in an enjoyable hobby such as reading, crocheting, cooking, etc.
Depersonalize Criticism: High-functioning anxious people often take criticism to heart. While difficult to do, depersonalizing criticism you may receive from others can be incredibly helpful in reducing the feelings of self-doubt that often accompany high-functioning anxiety.
Prevent Comparisons: Drawing parallels or identifying differences between yourself and others can drastically worsen symptoms of high-functioning anxiety. Stopping the comparisons many of us draw between ourselves and others can be instrumental in allowing us more space to create realistic, healthy expectations for ourselves and increase self-confidence.
Find Your Support People: The symptoms of high-functioning anxiety often make us want to withdraw, isolate, or hide that we're experiencing so much worry and self-doubt. Finding people who feel supportive can help us feel less alone and also assist in broadening the perspectives we have on the situations that cause anxiety.
High-functioning anxiety can feel like a burden, something that holds you back or makes you feel less than. However, it can also be a superpower, helping to motivate you to continue growing, learning, and remain emotionally attuned to the people you care about. Learning to manage the symptoms of high-functioning anxiety can help us believe in ourselves and feel empowered to remain in control of the anxious thoughts.
Can Therapy Help With High-Functioning Anxiety?
If you are struggling with high-functioning anxiety and need support, schedule a consultation call with our Client Care Coordinator to start working with a therapist who can help you reframe anxious thoughts, identify and change behaviors that keep you trapped in anxiety, and gain lasting peace and self-confidence.
