High-Functioning Anxiety: What It Is and How to Manage It
Do you seem put-together on the outside but feel like you're constantly battling anxiety on the inside?
If you’re successful, driven, and always on top of everything—but secretly overwhelmed, restless, or full of self-doubt—you might be struggling with high-functioning anxiety. While it’s not a formal diagnosis, high-functioning anxiety is a very real experience that can make life feel exhausting.
What Is High-Functioning Anxiety?
High-functioning anxiety is a term used to describe people who appear successful and composed but experience excessive worry, perfectionism, and inner turmoil. High-functioning anxiety often fuels productivity. It can make you overachieve, overthink, and overextend—but at the cost of your mental and emotional well-being.
Signs of High-Functioning Anxiety
Do any of these sound like you?
You constantly worry about the future, even when things are going well.
You struggle to relax and feel guilty when you’re not being productive.
You overanalyze conversations and replay interactions in your head.
You have a fear of failure but push yourself to unrealistic standards.
You say “yes” to everything, even when you’re exhausted.
You struggle with sleep, either because your mind won’t shut off or you wake up feeling tense.
You crave control and get anxious when things feel uncertain.
If so, you’re not alone. Many high-achieving women experience these feelings while continuing to excel in their careers, relationships, and daily lives. But just because you’re “functioning” doesn’t mean you have to live in a state of chronic stress.
How Therapy Can Help
Therapy provides a safe, supportive space to explore the root causes of your anxiety, identify unhelpful thought patterns, and develop healthier coping strategies. Working with a therapist can help you:
Learn how to manage stress and worry in a way that doesn’t feel overwhelming.
Set boundaries and prioritize self-care without guilt.
Develop tools to quiet the inner critic and build self-compassion.
Break free from perfectionism and unrealistic expectations.
If you’re ready to take control of your anxiety, learn more about how anxiety therapy can help.
How to Manage High-Functioning Anxiety
The good news? You don’t have to let anxiety control your life. Here are some effective ways to ease the pressure and find balance:
1. Challenge Perfectionism
Perfectionism keeps you trapped in a cycle of anxiety. Try shifting your mindset by asking yourself:
“Is this expectation realistic?”
“Would I hold a friend to the same impossible standard?”
“What’s the worst that would happen if I did this at 80% instead of 100%?”
2. Set Boundaries and Learn to Say No
Overcommitting leads to burnout. Start practicing saying “Let me think about it” before automatically agreeing to things. Protect your energy by setting boundaries around work, relationships, and personal time.
3. Schedule Time to Relax
If relaxation feels like a waste of time, reframe it as necessary recovery. Whether it’s a quiet walk, journaling, or simply breathing deeply, intentional rest helps reset your nervous system and reduce stress.
4. Reframe Negative Thoughts
Anxiety often lies to you, making small things feel catastrophic. When your mind spirals, pause and ask:
“Is this thought fact or fear?”
“What would I tell a friend in this situation?”
“What evidence do I have that things will go wrong?”
5. Seek Support
You don’t have to navigate anxiety alone. Therapy can help you understand your patterns, manage stress, and build healthier coping mechanisms. Working with a therapist can provide the tools and support you need to feel more at peace.
You Deserve to Feel at Ease
If any of this resonates, I’d love to help. I specialize in working with high-achieving, anxious women, and I offer free consultations. Let’s talk—click here to schedule your intro call today!
- Jade Staubs, LCSW | J Therapy Fl
Disclaimer: Social media/blog posts are NOT therapy. Content you find online is not one size fits all. If you would like personalized care tailored to you, reach out!