What exactly is high functioning anxiety?
In mental health, there are mental health diagnoses found in the DSM-V TR. Then there are terms which gain popularity and are often used in therapy or on social media. Hight functioning anxiety is one of those words. High functioning anxiety is not included in the DSM-V TR. An individual who displays symptoms of High Functioning Anxiety are typically diagnosed with Generalized Anxiety Disorder.
On the exterior, individuals who cope with high functioning anxiety are often overlooked. These individuals often described as successful or put together. On the outside, the individual looks like they are in complete control. The appearance of being successful often leads the signs and symptoms not being recognized. Again, individuals with HFA appear ok externally. It is internally where they struggle with persistent feelings of stress, self-doubt and the fear of not measuring up. They feel extremely uncomfortable inside and struggle with significant self-criticism.
High Functioning Anxiety Defined
Often, high functioning anxiety is diagnosed as Generalized Anxiety Disorder because there is no diagnosis for high functioning anxiety. There are some similar symptoms and there are some other symptoms not typically seen in Generalized Anxiety Disorder. Individuals internally struggle with persistent feelings of stress, self-doubt and the fear of not measuring up. They feel extremely uncomfortable inside and struggle with significant self-criticism. Below is a list of examples of high functioning anxiety:
Overthinking- Individuals can spend a long time overthinking a certain topic or situation.
Perfectionism- This can be strong and involve a lot of pressure on the individual. They believe their work, their home, or anythign else in their life needs to be perfect.
People-pleasing- A person with high functioning anxiety often works hard pleasing other people to avoid any type of conflict.
Fear of failure- Internally, the individual frequently has a fear of failure in different areas of their lives.
Difficulty relaxing- Asking an individual with high functioning anxiety to relax is a challenge. This individual beleives they need to be in motion and often can’t turn off their brain.
How It Shows Up in Daily Life?
Here are some behaviors of how high functioning anxiety shows up in a person’s daily life. It is important to point out that high functioning anxiety often presents in women. Here are some behaviors which are visible to individuals in their life:
The person is always busy with something or feels the need to be productive
The person over-prepares for all tasks.
Saying “no” is a challenge for these individuals.
Masking their true emotions is a common.
As with Generalized Anxiety Disorder, high functioning anxiety shows up physically too.
What causes high functioning anxiety?
An individual’s personality traits
An individual’s trauma history during their childhood
Pressure from culture or society
An individual has extremely high (often unrealistic) expectations of themselves
An individual’s fear of disappointing others
What does staying “high functioning” cost?
Continuing to live in a high functioning state can lead to various costs including burnout and exhaustion at home or at work, negative impact on relationships, loss of joy and there may be long term mental health or physical health risks.
What are some healthy coping skills?
First, naming the emotion. Learning about high functioning anxiety.
All roads lead to boundaries. Identifying and setting realistic boundaries and expectations.
Learning mind-body exercises to help you relax your system.
Of course, seeking out therapy is going to be recommended. There are different types including Cognitive Behavioral Therapy, Eye Movement Desensitization Reprocessing (EMDR) or somatic work.
Journaling regularly can help as a way to express feelings and way to reflect on your thoughts and behaviors. Journaling can help you identify patterns.
Learning to say “no” and become comfortable with discomfort.
Reframing “Functioning” as Wholeness
Reframing “functioning” takes a lot of internal work and practice. It often involves challenging perfectionism and productivity culture at your workplace, in your home or your extended family. Reframing often involves taking inventory and redefining success to include rest, being present and seeking peace. Reframing the idea you can do it all on your own. It encourages vulnerability and seeking support from the people in your life, colleagues or a mental health professional.
Conclusion
You are human. You can be successful and need help along the way. As humans, it is important to prioritize wellness. While you’ve been struggling internally, healing is possible. Change is possible.
