If someone hasn’t experienced a mental health challenge themselves, they may have stereotypes and assumptions of what it can look like. For example, some people (wrongly) assume that everyone who experiences anxiety can’t make a decision, are constantly shaking and have panic attacks when something goes wrong. But that’s far from the truth.
It’s possible to experience anxiety symptoms without it impacting your everyday life; this is referred to as high-functioning anxiety. Even though it’s not a recognized clinical disorder in the latest version of the Diagnostic and Statistical Manual of Mental Disorders (DSM-5), it’s a term that describes what people experience if they don’t meet the criteria for generalized anxiety disorder.
If your experience doesn’t check all the boxes of what “typical” anxiety looks like, you might not recognize your own high-functioning anxiety. By learning about the signs of high-functioning anxiety, the challenges it can bring and how to cope, you can gain a better understanding of your mental health and work toward the best version of yourself.
Signs and symptoms of high-functioning anxiety
Generalized anxiety disorder (GAD) involves overwhelming feelings of worry that affect daily functioning, even if there isn’t an imminent reason for the concern. It requires excessive anxiety and worry occurring more days than not for at least six months about multiple events or activities.
High-functioning anxiety doesn’t tend to feel as all-encompassing as GAD, but it can still cause signs and symptoms of distress, including:
- Ruminating on worried thoughts
- Fear of criticism
- Holding yourself to high standards or trying to be “perfect”
- Restlessness
- Irritability
- Headaches or tense muscles
If you’re unsure whether you’re experiencing high-functioning anxiety, GAD or something else entirely, talk to your doctor. They will likely refer you to a mental health professional, such as a psychotherapist or psychiatrist, who can complete an assessment for a potential diagnosis.
The struggles of high-functioning anxiety
Having high-functioning anxiety means that although you experience significant anxiety symptoms, you’re still able to carry out your daily responsibilities and connect with others.
If you’re experiencing high-functioning anxiety, it can affect your quality of life in a variety of ways, including:
- Physical and mental exhaustion from trying to be “perfect”
- Aches and pains that affect daily comfort and motivation to participate in activities
- Low energy levels due to trouble falling or staying asleep
- Self-consciousness and lack of confidence, which can interfere with forming relationships
- Social withdrawal or isolation due to fear of criticism or judgment
How to cope with high-functioning anxiety
Every level of anxiety can be addressed and effectively treated. If you have high-functioning anxiety, there are a variety of ways to take control of your mental health and improve your overall well-being.
Here are a few potential options:
Challenge your negative thoughts.
Anxiety can make you focus only on the potential negative outcomes that can come from a situation, or the parts of yourself that you perceive as flaws. Even though you can’t prevent negative thoughts from popping up in your mind, you can choose how you react to them.
When you have a negative thought, take a conscious effort to question its truth. For example, if you think, “I can’t do anything right,” you can challenge it by thinking, “I do many things right, and it’s OK if I get things wrong sometimes.”
Prioritize self-care.
Self-care refers to any activity or behavior that helps to protect your physical, emotional and mental well-being from distress. It means putting your own mental health first and doing something that makes you happy or helps you to relax. If you have high-functioning anxiety, self-care can help you manage your stress and boost positive emotions.
Self-care examples include:
- Mindfulness meditation
- Taking a walk in nature
- Listening to soothing music
- Spending time with loved ones
Talk to a therapist.
Are you holding it together on the outside but struggling with anxious thoughts on the inside? It may be helpful to talk to a mental health professional, such as a therapist. Here’s what you can expect:
- Reframing your anxious thoughts
- Working through distressing situations
- Discussing the root causes of your anxiety
- Learning long-term coping strategies
If you’re unsure about how to work through your high-functioning anxiety and you need more support than what you can receive at outpatient therapy, Guidelight Health is here to help.
We provide comprehensive, evidence-based treatment for anxiety disorders in three levels of care:
- Intensive Outpatient Program and Spanish Intensive Outpatient Program
- Virtual Intensive Outpatient Program
- Partial Hospitalization Program
Everyone has a seat at Guidelight. Contact our team online or call us today for more information about high-functioning anxiety or to schedule an initial evaluation. We provide treatment across the country — and we’re always expanding. See if we offer care in your state, either online or at one of our local offices.