High-functioning anxiety: What it looks like and how to cope

Written by

therapist.com team

Last updated: 03/24/2025

A man in scrubs sits on a staircase thinking as another person in scrubs walks down the stairs and pats his shoulder

What is high-functioning anxiety?

“High-functioning” anxiety is a trendy but unofficial term used to describe people maintaining successful careers, relationships, and outward appearances despite experiencing anxiety. High-functioning anxiety is an informal description, not a diagnosis like generalized anxiety disorder (GAD) or social anxiety disorder.

While mental health awareness has reduced stigma, the popularization of terms like “high-functioning anxiety” on social media has also created concerns.¹

Many viral posts present oversimplified checklists of common behaviors (like perfectionism or people-pleasing) as definitive signs of anxiety disorders. This has led to what some experts call an “overinterpretation cycle,” where people self-diagnose based on relatable but generic symptoms.²

Clinical anxiety disorders differ from everyday anxiety by being more severe, lasting longer, and significantly disrupting daily life. Casual use of clinical terms can minimize serious mental health conditions while making normal feelings seem like signs of illness.

If you’re experiencing anxiety symptoms, avoid self-diagnosing based on content online. Instead, consult a licensed mental health professional who can properly assess your situation and provide evidence-based support.

Why it’s difficult to spot “high-functioning” anxiety

Common misconceptions about anxiety can make it challenging to recognize and understand. Some people believe anxiety appears as visible distress or that anxious people can’t maintain successful careers and relationships. These myths can prevent people from seeking help or receiving appropriate support.

Some widespread myths about anxiety include:³

That anxious people must avoid all stress
That anxiety can be cured through lifestyle changes, like diet and exercise
That anxiety disorders always stem from childhood trauma
That medication is the only effective treatment
That constant reassurance and help avoiding triggers is beneficial

The reality is more nuanced:

People with anxiety can face challenges and build successful lives
Avoiding anxiety may reinforce it rather than help
Treatment can focus on developing skills to manage current thoughts and behaviors
Many forms of treatment can be effective

Rather than looking for a single picture of what anxiety “should” look like, it’s important to understand that it appears differently in different people.

Some may experience panic attacks, while others might channel their anxiety into perfectionism. The huge variety in how anxiety can present is exactly why professional assessment is so important. Mental health professionals are trained to recognize anxiety’s many forms and distinguish between normal stress responses and clinical concerns.

Signs and symptoms of anxiety

As we’ve noted, high-functioning anxiety is not a medical diagnosis. There are no symptoms of high-functioning anxiety specifically.

But looking at anxiety in general, there are many clinically recognized symptoms. These symptoms typically fall into several categories:⁴

Cognitive symptoms

Difficulty focusing
Fear of losing control
Frightening thoughts
Poor memory or confusion
Hypervigilance for potential threats
Fear of judgement from others

Physical symptoms:

Fast heart rate or palpitations
Feeling short of breath
Feeling sweaty
Having hot flashes or chills
Trembling or shaking
Muscle tension
Dizziness or lightheadedness
Upset stomach
Chest tightness or pressure

Behavioral symptoms:

Avoiding challenging situations
Asking for reassurance often
Restlessness or agitation
Difficulty speaking
Looking to escape stressful situations
Freezing up when overwhelmed

Emotional symptoms:

Feeling nervous or tense
Being easily startled or “jumpy”
Feeling fearful or frightened often
Feeling impatient or frustrated

Some people who identify as having “high-functioning” anxiety report specific experiences that include:⁵

Appearing calm while experiencing intense internal worry
Using perfectionism as a coping mechanism
Taking on excessive responsibilities to prove their worth
Struggling with work-life boundaries
Experiencing imposter syndrome
Feeling exhausted from trying to look put together

Once again, it’s important to remember that these signs and symptoms should not be used for self-diagnosis. If you’re experiencing anxiety symptoms—regardless of how well you’re managing daily tasks—you should consult a mental health professional. This is the only way to receive proper assessment, diagnosis, and treatment.

High-functioning anxiety and well-being

High-functioning anxiety, while not a recognized disorder, has entered the public conversation. A recent exploratory study investigated the concept of high-functioning anxiety and its potential impact on work performance.⁶

The study found that news reports and research support several potential anxiety-related work performance strengths, including:

Increased productivity and motivation
High-quality work
Enhanced creativity

However, these potential advantages can come with significant costs to well-being. Even when people maintain their daily responsibilities, chronic anxiety can take a severe toll:⁷

Small mistakes feel like personal failures
Excessive time is spent on routine tasks
Responsibilities are hard to delegate
Overwork and risk of burnout are high
Nothing feels “good enough”
Imposter syndrome remains despite success
There’s internal pressure to maintain a perfect image
Fear of judgment creates isolation

Because anxiety can be closely tied to sought-after qualities like productivity and organization, it’s often difficult to identify when normal stress crosses a line.

Remember that success at work or school doesn’t cancel out anxiety’s impact on well-being. If anxiety is affecting your life, seeking professional help isn’t a sign of weakness. It’s a step toward better mental health and more sustainable achievement.

How to cope with high-functioning anxiety

High-functioning anxiety treatment options depend on symptoms and severity. Some people may require therapy or medication, while others may be able to manage their symptoms through lifestyle adjustments. A mental health professional can work with you to create healthy coping strategies and determine which treatment options would work best for you.

There are steps you can take to manage typical stress in your daily life. Professionally, these steps include:⁸

Practicing time management with realistic to-do lists and priorities
Setting clear boundaries around work hours and email checking
Communicating with supervisors about workload when needed
Taking regular breaks, including short walks or breathing exercises
Identifying trusted colleagues who can provide support
Staying organized to prevent crisis situations
Avoiding taking on too many commitments

In your personal life and everyday routine, managing stress may look like:

Keeping a thought diary to identify anxiety triggers
Practicing mindfulness and meditation techniques
Challenging perfectionist thought patterns
Celebrating accomplishments before moving to the next task
Accepting that some anxiety is normal and manageable
Learning to recognize the difference between productive and harmful motivation
Maintaining consistent sleep patterns, exercising regularly, and eating a balanced diet
Limiting caffeine and alcohol
Scheduling regular vacation time
Making time for enjoyable activities outside of work
Practicing self-care without guilt

If life feels overwhelming, consider working with a mental health professional. They can help you develop coping strategies and offer support. Visit our directory to find a qualified therapist in your area who specializes in anxiety and stress management.

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About the author

The editorial team at therapist.com works with the world’s leading clinical experts to bring you accessible, insightful information about mental health topics and trends.