For many, anxiety is a normal part of life. You might get anxious about taking tests in school, going for a job interview, driving in rush hour traffic, or thinking about your future plans. According to the American Psychological Association, the difference between normal anxiety and an anxiety disorder is when the anxiety is either:
- out of proportion to the situation, or age inappropriate;
- or when it hinders your ability to function.
An example might be if you were extremely anxious about being in a car accident. Your anxiety might force you to only drive yourself, or you might even refuse to go anywhere in a motor vehicle.
General Anxiety vs. High Functioning Anxiety
While high functioning anxiety is not considered a diagnosable disorder in the DSM-5, it does fall under the umbrella of Generalized Anxiety Disorder (GAD). High functioning anxiety differs from a regular anxiety disorder. The criteria of GAD is to:
- have obvious signs of anxiety, like avoiding situations and people that cause you anxiety;
- have panic attacks where it might be difficult for you to breathe or focus;
- talk about your anxiety.
On the other hand, with high functioning anxiety, you:
- work strategically to try to overcome the anxiety;
- play down or normalize your symptoms;
- and might not even recognize your symptoms as high functioning anxiety.
With high functioning anxiety, you might even believe that your symptoms are just character flaws or an inability to meet expectations. These expectations are often unrealistic and unattainable.
1. Perfectionism
When you have high functioning anxiety, you are often very busy and you might appear happy and involved. The busyness can look like:
- being very successful at work;
- frequently taking on extra projects;
- working overtime;
- coaching a child’s sport;
- volunteering.
Behind the scenes, you might be doing these things because you are trying to reach your self-imposed standards. Frequently, those standards are what you believe society requires of you, whether or not that is actually true.
2. Overthinking
Much of the behavior of someone with high anxiety disorder can be traced to overthinking. You might constantly worry about:
- “what-ifs;”
- have an irrational fear of potentially negative events; and
- rehearse conversations in your head to play out different scenarios so you are prepared for anything someone else might say.
Typically, this is all manifested in constant mental chatter.
3. Difficulty relaxing
All of the pressure and mental chatter could make it quite difficult for you to let go and relax. Most of the time, you might be hyper-vigilant, running through scenarios in your head so that you are prepared for anything. For people with this challenge, falling asleep and staying asleep are regular problems, which only makes life more difficult.
4. Procrastination
When you have high functioning anxiety, you may look like you have it all together, but you are also likely to struggle with procrastination. The anxiety of doing certain tasks, and having a lot of things on your plate, can lead to avoiding your responsibilities.
This then leads to less time to do the task, causing you to rush, which makes you anxious because you are not doing things perfectly…which only leads to more anxiety.
5. Avoidance
If you have high functioning anxiety, you might have a tendency to avoid people, social situations, and other responsibilities. Your anxiety might lead you to withdraw and socially isolate yourself. Sometimes, the feeling can become especially overwhelming. For instance, you might struggle when thinking about:
- Having to be perfectly dressed for an occasion;
- having to make small talk;
- trying to make sure you don’t say or do anything that could make you look or feel foolish.
These thought patterns and the avoidance that comes with them can result in intense loneliness, especially over a long period of time.
6. Physical symptoms
High functioning anxiety is oppressive and can lead to a variety of physical symptoms. However, if you do not know you have high functioning anxiety, you might attribute these symptoms to something else. Some of the most common physical symptoms are:
- muscle tension;
- headaches;
- jaw clenching;
- fatigue;
- poor sleep;
- digestive problems; and
- heart palpitations.
There is a definite mind/body connection when it comes to high functioning anxiety, and it is important to treat both your physical and mental symptoms properly if you struggle with it.
7. Substance abuse and addictive behaviors
Typical examples of substance abuse and addictive behaviors are:
- alcohol;
- drugs (street and prescribed/over-the-counter);
- excessive exercise;
- working endlessly;
- gambling; and
- gaming.
Now, occasional use of most of these does not constitute a problem. The issue comes when you use these to numb and distract yourself to the point that they interfere with your ability to function in everyday life. Unfortunately, it can be so easy to normalize these excessive behaviors that you do not recognize them as problems.
The Positive Side of High Functioning Anxiety
So far, we have addressed the negatives of high functioning anxiety but there are also a few hopeful positives. First off, even though you might be struggling with the issues we have described here, it is likely you are doing things for good reasons. For example, you might be:
- committed and loyal to both your job and family;
- volunteering because you care about your community;
- genuinely trying to overcome your challenges;
- empathetic to others who are struggling, because you know how it feels.
Secondly, there are healthy ways to cope with the feelings and effects of high functioning anxiety, including:
- support from your family and friends;
- taking opportunities to talk about what makes you anxious; and
- learning how to express your needs when you need help.
Individual, couples, or family therapy could be very helpful for you, depending on the unique triggers for your high functioning anxiety.
Cognitive behavioral therapy (CBT), for example, has been shown to greatly help people change thought and behavior patterns, according to the National Institute of Health.
Find the support you need with Makin Wellness
Understanding high functioning anxiety is just one part of the puzzle. With the right support and tools, you can change your relationship with your thoughts and gain control over your life.
While experiencing high functioning anxiety can prevent you from getting the help you need, online therapy with Makin Wellness can help you connect with a therapist while maintaining comfort and safety in your own space.
Online therapy gives you a private, consistent space to:
- Learn about your high functioning anxiety;
- Practice CBT with professional guidance;
- Build practical coping tools; and
- Set goals that reflect your values.
You deserve to feel empowered in your mental health journey. Your Makin Wellness therapist is here to help when you’re ready. If you are unsure whether this kind of treatment is right for you, don’t worry, your therapist can help answer any questions you have about the anxiety symptoms you are experiencing. Call us at (833)-274-heal or click here to schedule an appointment with one of our caring online therapists today.
