When people hear the word “anxiety,” they often picture someone who’s visibly stressed, overwhelmed, or struggling to get through the day. But anxiety doesn’t always look the way we might expect. For many people, it hides in plain sight, masked by productivity, ambition, and a seemingly “put-together” life. This is what we call high-functioning anxiety, and it’s more common—and more overlooked—than most people realize.

As a licensed professional counselor who has worked closely with people managing anxiety and OCD for over 15 years, I’ve worked with many people who fall into this category. They’re productive, successful, and, on the surface, they seem fine. But under the surface, they’re struggling, pushing through each day with a weight that others rarely see. 

If you feel this way or think you might be dealing with high-functioning anxiety, you’re so not alone. Let’s break it down—what high-functioning anxiety really is, why it often flies under the radar, and why calling it out and tackling it head-on is going to change your life this year.

WHAT IS HIGH-FUNCTIONING ANXIETY?

So first, at its core, high-functioning anxiety is a form of anxiety that exists alongside a person’s ability to appear “high-functioning” to the outside world. It’s often characterized by an underlying, persistent feeling of worry, pressure, and even fear of failure. Yet, those with high-functioning anxiety typically manage to keep up with work, social obligations, and daily responsibilities.

So, what sets high-functioning anxiety apart from other types? In a nutshell, people with high-functioning anxiety flip the script and turn their anxiety into a motivator instead of a roadblock. Instead of freezing up or avoiding things, they funnel that inner chaos into overdrive—hyper-productivity, achievement, and checking all the boxes. It’s why they often seem successful, polished, and maybe even inspiring to everyone else. But let’s be real—just because you’re crushing it on the outside doesn’t mean it’s not completely draining on the inside!

If you’re curious to know if this term applies to you, think of high-functioning anxiety as being that friend who always appears composed, productive, and reliable, but who, deep down, is always on high alert, fearing they’ll drop the ball or let others down. (Sound familiar? You’re definitely not alone.)

If you want a bit more guidance on identifying anxiety and working through the tough days, check out my free masterclass. It’s jam-packed with real talk and 5 strategies that actually work for when your mind won’t stop racing. 

SIGNS AND SYMPTONS OF HIGH-FUNCTIONING ANXIETY

High-functioning anxiety can show up in ways that may seem “normal” or even “good” on the surface. Here are some common signs and symptoms:

1. Perfectionism
2. Overthinking
3. Fear of Failure
4. Procrastination and Indecision
5. Over-commitment
6. Constant Nervous Energy

These behaviors often go unnoticed or are even praised (who doesn’t appreciate a “hard worker”?). But the reality is, constantly living in this heightened state of anxiety can be exhausting and unsustainable.

To help break out of the endless cycle of overthinking, you might also find my Mental Health Affirmation Cards helpful. These are simple, daily reminders to challenge your anxious thoughts and shift into a healthier mindset. You can pre-order them here!

WHY HIGH-FUNCTIONING ANXIETY IS OFTEN OVERLOOKED

High-functioning anxiety is frequently overlooked because people with it are usually doing everything they’re “supposed” to be doing. They’re fulfilling their responsibilities, meeting deadlines, and keeping up with appearances. This makes it easy for friends, family, and even mental health professionals to miss the signs.

In a world that worships productivity, people with high-functioning anxiety often get labeled as the “gold standard.” They’re celebrated for their hustle, reliability, and laser-sharp focus. But here’s the catch—this constant praise can trap you in a cycle of sky-high self-expectations, where you feel like you’ve got to keep going, keep achieving, no matter how much it chips away at your well-being.

On top of that, high-functioning anxiety also goes under the radar because it doesn’t always come with visible signs of distress. Unlike more “typical” presentations of anxiety—which might involve panic attacks, avoidance, or visible distress—high-functioning anxiety is often internalized. People with high-functioning anxiety may seem calm on the outside while experiencing a tornado of anxious thoughts and fears within.

If this feels like you, my OCD and Anxiety Recovery Blueprint could be a great resource. It’s a complete transformation for those looking to find more balance and reduce the grip of anxiety on their lives. Check it out here.

THE HIDDEN COSTS OF HIGH-FUNCTIONING ANXIETY

It’s easy to think, “If I’m getting things done, what’s the harm?” But high-functioning anxiety comes with a range of hidden costs that can take a serious toll over time:

• Physical Health Issues: Chronic stress and anxiety can lead to health problems such as headaches, digestive issues, muscle tension, and even cardiovascular issues.
• Mental and Emotional Burnout: The constant pressure to perform and achieve can lead to emotional exhaustion, eventually making it difficult to enjoy activities or even to function as well as you once did.
• Strained Relationships: High-functioning anxiety often brings a strong desire to control and overcommit, which can strain relationships with loved ones. 
• Loss of Identity: Over time, you may start to lose sight of who you are beyond your accomplishments. High-functioning anxiety can push you to tie your self-worth to productivity, making it challenging to separate your identity from your achievements.

Let me tell you, I’ve seen so many people feel like they’ve “lost themselves” because they were so busy “doing” and not enough time “being.” It’s hard, but it doesn’t have to be permanent.

WHY IT’S IMPORTANT TO ADDRESS HIGH-FUNCTIONING ANXIETY

Ignoring high-functioning anxiety might seem like an easy choice, especially when it doesn’t seem to impact your life as directly as other forms of anxiety might. But the truth is, if left unaddressed, high-functioning anxiety can lead to severe mental, physical, and emotional consequences.

One of the most effective ways to manage high-functioning anxiety is through a therapeutic approach known as exposure and response prevention (ERP). In ERP, we work on facing the fears and uncertainties that fuel anxiety rather than running from them. By gradually exposing yourself to these fears (in a safe and controlled way), you build resilience and learn to let go of the behaviors that keep you stuck in the anxiety cycle.

This can be especially empowering for those with high-functioning anxiety, as it helps you break free from perfectionism, over-commitment, and people-pleasing habits. I know—facing fears isn’t easy. But it is possible, and I’ve seen it work wonders for so many people just like you. If you take nothing else from this, just know that you can do hard things!

TAKING THE FIRST STEP

Addressing high-functioning anxiety can feel challenging, especially if it’s something that’s been part of your life for a long time. But remember, you don’t have to do it alone. You are more than your achievements, and you deserve a life that feels as incredible as you are.

For a bit of real talk on managing these challenges (and more), check out my podcast, All the Hard Things—it’s packed with practical advice and real strategies to support you. And if you’re looking for more support, Don’t forget to check out The OCD and Anxitey Recovery Blueprint! Plus, I’ve got a wealth of resources to help you every step of the way!

Remember, taking the first step is often the hardest, but it’s also the most important. You’ve got this!