Signs and symptoms of high-functioning anxiety

Anxiety is one of the most common mental health issues in Australia. Having an anxiety disorder is more than just feeling nervous or anxious from time to time. People with anxiety disorders have ongoing anxiety that causes distress and can impact relationships, work, and wellbeing.  

High-functioning anxiety is not an official diagnosis. It describes those who experience the signs and symptoms of anxiety, but to the outside world, they seem to cope well with life. It may appear to others that they are succeeding in many areas of their lives with successful careers and strong relationships, but internally, they are worried, fearful, and stressed.  

Underneath, high-functioning people show many of the signs and symptoms of anxiety and some unique behaviours, such as being: 

• Proactive, organised and detail oriented. 
• Constantly busy, with a ‘to-do’ list that never seems to end. 
• High achieving.  

Many of these behaviours are coping mechanisms for underlying anxiety. The emotional battle often goes unrecognised even by the sufferers themselves, as our society values and rewards many of these traits. Left untreated, chronic stress, burnout, and depression are real risks. 

What are the signs and symptoms of high-functioning anxiety? 

Here are a few of the signs that you may have high-functioning anxiety: 

• You think, worry and obsess over things ahead to an extreme degree and plan long into the future to avoid potential issues 
• You work long hours and overdo all tasks to ensure you don’t make an error 
• You have an extreme fear of letting other people down and / or saying no 
• You have a constant need for reassurance 

• Your standards are impossibly high and you are never satisfied with your performance 
• You have fears of criticism or looking weak or inadequate 
• You cling to detail and regimen to give you stability 
• You are experiencing significant stress 
• You have habits like nervous chatter, playing with your hair, cracking knuckles or biting your lip or nails 
• You are experiencing physical symptoms like headaches, muscle tension, sweating, or sleep disturbances. 

How can I deal with high-functioning anxiety? 

If you’ve been feeling this way for a while and it is impacting your day-to-day life, you should seek help: 

• Talk to a counsellor, friend or family member. 
• Make an appointment with your doctor for a mental health assessment or a referral. 
• Take note of your thoughts and feelings when you feel anxious. Ask yourself what is factual and challenge your negative thinking with positive thoughts.  
• Learn some mindfulness and breathing exercises – they can help anchor you in the present rather than worrying about the future. 
• Consider cognitive behaviour therapy (CBT) to develop the skills to identify and challenge unhelpful thoughts. 
• Prioritise getting enough sleep.  
• Make sure your lifestyle is in order – limit caffeine, eat a healthy balanced diet, make time for self-care, and exercise regularly. 

If you need to talk, give one of our MensLine Australia counsellors a call on 1300 78 99 78  or  access free video and online counselling. 

If it is an emergency, please call 000.