Those you consider “perfectionists” may actually be plagued by anxiety driven by their desire to prove they have it all together.
While not a formal diagnosis per se, high-functioning anxiety describes a person who tries too hard to deal with persistent feelings of stress, self-doubt, and fear of not measuring up.
Nearly 7 million Americans have been diagnosed with generalized anxiety disorder, of which high-functioning anxiety is a subset.
However, the true figure is likely to be much higher, as not everyone can access professional help.
People with high-functioning anxiety often have high achievements and successful careers, but at the same time, they face almost constant self-criticism. No amount of positive feedback or rewards can remedy this.
Dr. Neha Chaudhary, a child, adolescent and adult psychiatrist at Massachusetts General Hospital and Harvard Medical School, said Fortune: ‘They may still excel in their careers, have many friends and strong relationships.
“But inside, they could be struggling with common anxiety symptoms like restlessness, excessive worry, trouble sleeping, or fatigue.”
High-functioning anxiety can manifest itself in several ways. People can work too much and feel reluctant to take breaks, often finding it difficult to slow down or take time off.
People with high-functioning anxiety often have high achievements and successful careers, but struggle with constant self-criticism. Despite receiving positive feedback or rewards, they find it difficult to overcome these feelings.
They may experience intense guilt or shame over minor failures or setbacks and resist delegating tasks to others, believing they must handle everything themselves.
This can lead to irritability, frustration, and constant negative self-talk. Micromanagement becomes common as they strive for perfection in every detail.
Additionally, difficulty sleeping is another sign, as their anxious thoughts often prevent them from fully relaxing.
Dr. Michael Louwers, associate medical director at Reset Medical and Wellness Center, said, “The same personality traits that drive people to perform at their highest level often fuel anxiety symptoms.”
‘It often starts with good intentions, such as goal setting and rigorous planning. However, those who experience this type of anxiety often set incredibly high and unrealistic goals, resulting in procrastination or constant worry.’
People with this subset of anxiety may also often experience physical symptoms, such as sweating, muscle tension, lightheadedness, migraines, palpitations, and numbness in the fingers and toes.
It can affect anyone of any age or gender, but women are twice as likely as men to be affected by generalized anxiety disorder during their lifetime.
It is essential to pay attention to signs of high-functioning anxiety. Ignoring it is a recipe for overwork and burnout, as well as worsening anxiety in other areas of life and depression.
Dr Judith Joseph, psychiatrist and author of the book High Functioning: ‘People with high-functioning anxiety and depression will have the symptoms, but may try too hard to appear functional.
‘If we wait until these people stop working, we might be too late. Many of them become burned out, develop clinical depression or anxiety, abuse substances, or develop medical problems if they do not receive treatment and support.
To combat high-functioning anxiety, it’s important to give yourself a little grace and accept that not everything will get done every day.
Recognizing when anxiety is high and taking breaks, whether from work or social commitments, can help manage stress.
Incorporating deep diaphragmatic breathing into your routine, where you inhale for four seconds, hold for four, and exhale for four seconds, can also be beneficial.
Nourishing your brain with foods rich in omega-3 fatty acids, B12, vitamin D, and magnesium, such as berries, nuts, and fish, can also help reduce inflammation and improve your mood by maintaining energy.
Experts recommend setting aside at least 30 minutes a day for yourself, whether to walk, listen to music, or chat with a friend, to calm your nervous system and interrupt the cycle of anxious thoughts.
Finally, learning to delegate tasks and say no when necessary will allow you to have more time to care for yourself and participate in activities that bring you joy.
Therapy is a crucial tool for overcoming anxiety, often specifically psychotherapy, which helps people reframe their unhelpful thoughts about life and transform their coping mechanisms and behaviors that may fuel their anxiety.
Many times, people in therapy are taught not to view anxiety as a negative emotion, but rather as a “useless” emotion that should be acknowledged but not dwelled on.
A licensed therapist might encourage a person to say, “I have anxiety and it’s okay.” That doesn’t make me a bad or innately defective person.’
Instead of being self-critical and looking for what could go wrong, a person facing a high-functioning society is taught to look for solutions that will improve their symptoms and fulfill their obligations with less hesitation.
Mindfulness exercises, including guided meditations and breathing exercises, are tools commonly used to calm people’s concerns about the future and the unknown, sometimes called “future travel.”
Focusing on one thing or moment can increase feelings of calm and peace.
Deep, measured breathing also regulates the parasympathetic nervous system, which is responsible for the “rest and digest” response, the opposite of the anxiety-inducing “fight or flight” response that triggers the sympathetic nervous system.
However, anxiety has benefits. Many people with anxiety are natural, empathetic peacemakers and rule-followers. They often have a strong desire to overcome obstacles and prove non-believers wrong.