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High-Functioning Anxiety: What It Is and How to Cope
- Jessicah Walker Herche, PhD, HSPP
- Nov 3
- 4 min read
The Quiet Struggle Behind the Success
You may know the type: they show up on time, meet deadlines, lead teams, take on extra responsibilities. They look composed, capable, even confident. But beneath the surface, their mind rarely quiets. There’s a constant undercurrent of tension, self-criticism, and racing thoughts.
This is the paradox of high-functioning anxiety—when anxiety operates in the shadows, behind the mask of competence. It’s not an official diagnosis, but it’s a meaningful pattern many of us live with. In this article, we’ll explore what it is, how it shows up (especially for achievers who don’t “look” anxious), and how you can begin to cope in ways that feel sustainable and kind.
What Is High-Functioning Anxiety?
High-functioning anxiety isn’t listed in diagnostic manuals. Instead, it’s a descriptive label used when someone manifests anxiety symptoms while still maintaining strong external performance. In other words: your anxiety hasn’t yet broken your ability to function—but it’s costing you.
People with high-functioning anxiety often:
Overthink decisions and replay conversations
Hold themselves to perfectionistic standards
Sacrifice rest or downtime out of guilt
Feel a deep fear of disappointing others
Use control or planning to manage uncertainty
Because many of these traits also drive success, people with high-functioning anxiety can hide in plain sight.
The same traits that drive your success can also drive your anxiety.
How It Shows Up—Especially When You Don’t “Look” Anxious
The things that make high-functioning anxiety hard to detect are also what make it exhausting.
On the outside:
You appear collected, productive, even thriving
You rarely miss deadlines or social commitments
You may even be praised for your consistency or composure
On the inside:
Your mind never stops—rumination, “what-ifs,” inner critic
You feel tense, wired, restless—even when others relax
You struggle with guilt or shame when taking breaks
Physical symptoms: muscle tension, headaches, insomnia, digestive issues
You may “burn out” slowly, as the system strains under the load
Because many people equate anxiety with visible panic, the chronic internal pressure of high-functioning anxiety goes overlooked. Yet it can erode mental, relational, and physical well-being over time.
Why It’s So Hard to Let Go
High-functioning anxiety is tricky to shift because part of it feels useful—you may believe it gives you edge, attention to detail, or keeps you from failing. But underneath that is a nervous system in hypervigilant mode, trying to protect you from unknown threats.
That internal tension is reinforced by:
Early messages that rest = laziness
Success culture that praises “doing more”
Internalized control strategies that feel safe
Perfectionism or fear of making mistakes
So you may find yourself resisting lowering the guard—even when that guard is exhausting you.
When the body has lived in overdrive for years, calm can feel foreign—even unsafe.
When you’ve spent years driving yourself forward, it can be hard to tell where healthy ambition ends and burnout begins. Our blog Navigating the Fine Line Between Ambition and Burnout explores how overextension takes root and offers guidance for finding a more sustainable rhythm of success.
How to Cope & Begin Healing
Here are strategies (not quick fixes) to start unwinding that internal tension and reclaiming steadiness:
1. Slow the Pace, Micro by Micro
You don’t need a full hour of meditation right away. Begin with 1–2 minute pauses mid-day. Track your breathing. Notice what’s happening in your body. Give yourself permission to slow.
2. Soften Self-Talk & Question the Inner Critic
When you hear “you’re not doing enough,” pause. Ask: “Is that true? Is that kind?” Let your inner critic rest in curiosity rather than obedience.
3. Ground Through the Body
Movement, stretching, gentle yoga, walking—all help shift from head to body. These aren’t just relaxation tools—they retrain your nervous system’s baseline.
4. Map Your Triggers, Notice Early Signals
Keep a journal of what situations make anxiety flare (meetings, deadlines, relational tension). Notice bodily cues: clenched jaw, jaw tension, racing heart. Awareness gives you choice.
5. Establish Boundaries Around Work + Rest
Decide ahead of time your “stop time” at night. Prioritize routines that signal rest (dim lights, soft music, full screens off). Protect your evenings. If slowing down feels uncomfortable or guilt-inducing, you might appreciate our blog Why Rest is Productive: Reframing Rest for High Achievers. It explores how redefining rest as an intentional act of care—not something to earn—can help reduce anxiety, restore balance, and prevent burnout.
6. Reach for Support (Therapy, Coaching, Peers)
A therapist can help you deconstruct the drive underneath the anxiety, regulate your nervous system, and build more sustainable ways of being. Skill work (CBT, ACT, somatic methods) helps you shift from fight/strive to wise engagement.
Your drive isn’t the problem—it just needs gentler tending.
You Can Stay Driven Without Staying in Overdrive
High-functioning anxiety doesn’t mean you’re too far gone—it means your wiring needs gentler tending. Your drive, your responsibility, your desire to impact the world—they’re not the problem. But when they come at the expense of your rest, connection, and inner safety, it’s time to shift.
If you’re ready to begin that shift in a more anchored, relational way, we’d be honored to walk with you. At Cadence Psychology Studio, we offer Anxiety Therapy in Carmel, Fishers, and online throughout Indiana—and our psychologists are also available to see clients nationwide through PSYPACT. Whether you’re ready to slow down or curious how therapy might feel, you don’t have to carry that tension alone.
Disclaimer: The information provided on this blog is for educational purposes only and is not intended to replace professional psychological care, professional medical advice, diagnosis, or treatment.
