Written by: Daniel Van der Pluym, Executive Contributor
Executive Contributors at Brainz Magazine are handpicked and invited to contribute because of their knowledge and valuable insight within their area of expertise.
For many, the mention of anxiety brings to mind debilitating episodes that render them unable to leave the house or perform everyday tasks. However, there is another form of anxiety that is often overlooked ‒ high-functioning anxiety. This type of anxiety can be a driving force for success and productivity in some individuals, but it can also have negative consequences if not managed correctly. In this article, we will explore what high-functioning anxiety is, how it impacts people's lives and what strategies can be used to manage it. By implementing the strategies to manage high-functioning anxiety, you will learn how to thrive in your daily life.
What is high-functioning anxiety?
As it is not part of the diagnostic criteria, it is often called "hidden anxiety." High-functioning anxiety is, simply put, when someone has anxious thoughts but still appears to manage day-to-day life smoothly. As an umbrella term, high-functioning anxiety is often experienced by some individuals in highly demanding work roles. It is characterized by feelings of unease, restlessness, and heightened emotions that can cause an individual to become overly focused on their performance, or strive for perfectionism.
High-functioning anxiety is usually part of an overactive stress response, due to highly demanding conditions in career and other life areas. High-functioning anxiety is not the same as stress associated with high performance, as it can be present in people who are not actively seeking to perform at a high level.
The difference between severe anxiety and high-functioning anxiety
High-functioning anxiety can be mistaken for generalized anxiety disorder because people who experience it often experience it over a prolonged period. However, generalized anxiety disorder is often present in non-threatening circumstances. The difference is, high functioning anxiety is based more on challenging circumstances. These circumstances require a high level of energy, which becomes nervous energy and translates into excessive anxiety over time.
The difference between stress and anxiety
High-functioning anxiety can be a difficult condition to distinguish from stress, but there are certain differences between the two. Stress is an integral part of our lives and can be beneficial if managed correctly. It helps us stay alert and focused while allowing us to cope with challenging situations. On the other hand, high-functioning anxiety is an excessive form of stress which becomes a default way of operating to manage essential tasks.
The difference between high-functioning anxiety and an anxiety disorder?
The official diagnosis of an anxiety disorder is based on the severity of anxiety symptoms and their duration. High-functioning anxiety can become an anxiety disorder if it interferes with normal day-to-day activities, such as sleeping, eating, or socializing, or when it continues for months or years without any improvement.
Symptoms of high-functioning anxiety
People who have "high-functioning anxiety" often appear to be successful and perfect. However, below the surface they are afraid and constantly critiquing themselves. Other common symptoms of high-functioning anxiety include:
Difficulty sleeping or feeling restless;
Feeling overwhelmed by tasks and always busy;
Excessive worrying about the future;
Avoidance of social situations.
How does high-functioning anxiety impact individuals?
According to research by the University of Adelaide, high-functioning anxiety can be both a benefit and a detriment to those who experience it. On one hand, it can give individuals an advantage by increasing performance through an enhanced sense of focus. This focus can help drive creativity, productivity, and ambition in the workplace or other areas of life. On the other hand, high-functioning anxiety can lead to negative consequences like physical and psychological health issues such as exhaustion, insomnia, irritability, depression, and anxiety.
The physiological, mental and emotional impacts of high-functioning anxiety
High-functioning anxiety has an impact on individuals' physiology, and their mental, and emotional state. The impact of stress on the nervous system has been broadly researched. Several studies have found that in the presence of prolonged, heightened stress the sympathetic nervous system becomes over-activated, leading to exhaustion and general fatigue.
The mental impact of high-functioning anxiety can leave individuals feeling overwhelmed as they try to juggle multiple tasks at once or worry about the future. This can lead to feelings of overwhelm, fear, and anxiety that leave people feeling anxious and stuck in a cycle of negative thinking.
Additionally, the emotional impact of this over-arousal results in feeling constantly on edge, and an inability to relax. This can lead to feeling overwhelmed, isolated and irritable in social situations. Over some time, this can lead to emotional fatigue, depression, or burnout.
Causes of High-Function Anxiety
There are many possible reasons why someone might experience anxiety, including genetics and environment. Some people may be more susceptible to high-functioning anxiety than others, for example, those who have been successful in a short amount of time may become quickly overwhelmed by increased responsibilities in workplace settings.
The role of adverse early life experiences
Much research has also identified the impact of adverse family experiences on performance and success. Many adverse and disadvantaged circumstances in early life, such as financial challenges, addiction, abuse, and neglect can be the cause of struggles with staying motivated and on track throughout later years. Children born into disadvantaged circumstances, often remain disadvantaged throughout life and may also not believe in their ability to perform and reach success. Or, if they are to reach success, it will come with much struggle and sacrifice. This struggle can often result in high-functioning anxiety, due to the underlying fear of failure which serves as motivation.
Why are some people, high performers?
Most people who are high performers reach their ability through hard work and dedication. Usually, people have learned to work hard through the work ethic instilled in their upbringing. Often, high achievers have been taught that they can achieve their goals through a combination of motivation, with the right systems and strategies.
What is the difference between a high performer and a high potential?
A high performer is someone who is already achieving success. They are often experts in their field and have achieved a high level of performance over an extended period. A high potential, on the other hand, is someone who has not yet achieved success but is likely to if given the right opportunity or situation. High potentials may be unfulfilled or unmotivated at some stages, but show signs of their potential at other times.
High-performing employees are often those who can handle increased responsibilities, but also those that can healthily manage their high-functioning anxiety. High-performing employees manage their anxiety by allowing their stress to drive them towards a suitable action, while also maintaining their well-being.
Get help for anxiety
It is important to know how to get help for high-functioning anxiety, to prevent it from escalating into an anxiety disorder. There is a range of supports and helps that can be relied upon to address stress and anxiety. Some of the help available includes seeking therapy, stress management coaching, and self-help guidance. Sometimes, it may be necessary to see a doctor or psychiatrist who may provide medical support or anti-anxiety medications.
Preventing mental illness and anxiety disorders
To prevent high-functioning anxiety from becoming an anxiety disorder, and to manage mental health, there is a range of treatment options and interventions available. One of the most important factors to manage high-functioning anxiety is coping strategies and overall wellbeing.
What is well-being?
Wellbeing is a state of overall health, happiness, and success. It is the result of an individual's physical and mental health, as well as their emotional and spiritual wellbeing. Wellbeing does not necessarily mean the absence of stress, but the ability to implement a range of strategies to maintain healthy balance across different life areas.
The 5 areas of wellbeing
Wellbeing can be divided into five core areas:
Physical wellbeing refers to maintaining good physical health and well-being by engaging in regular exercise and eating a balanced diet.
Psychological wellbeing involves developing a sense of purpose, meaning, and skills to enable an individual to better cope in difficult situations.
Social wellbeing involves the establishment of healthy relationships with friends, family, and colleagues.
Financial wellbeing is the ability to make sound financial decisions and manage money wisely.
Spiritual wellbeing focuses on connecting with a higher power or belief system, which can provide an individual with guidance and purpose in life and use holistic strategies that incorporate physical.
Therapists and coaches can work with individuals to provide tools, strategies and support to establish and maintain wellbeing across the different life areas, and in turn addresses the difficult aspects of high-functioning anxiety.
The role of a therapist in helping with high-performing anxiety
A therapist helps to identify the underlying causes of anxiety and suggest ways to manage it. For high performers who are anxious, therapy can be really helpful to address the underlying causes of anxiety, such as fear of failure, or lack of motivation. A therapist can help to address those issues and provide strategies and tools for managing high-functioning anxiety.
The role of coaching to manage high-performing anxiety
Coaching is another effective tool to help manage high-functioning anxiety. A coach works with the individual to identify their triggers and create tailored strategies and routines to better manage stress levels. Coaches also provide accountability and guidance throughout a period during which the individual can address their anxiety issues.
Routines for managing high-functioning anxiety
High-performing anxiety can be managed in a variety of ways, through the implementation and maintenance of specific routines. Routines help to provide structure and order to life, which is especially helpful for those struggling with high levels of stress and anxiety. Creating a morning routine that centers around calming activities such as yoga or meditation can set the tone for the rest of the day, and support the individual's nervous system when taking on different challenges
Therapeutic approaches to help:
Schema Therapy can help with anxiety by helping an individual identify underlying patterns of thought and behavior. It involves the use of emotional, cognitive, and behavioral strategies to reprogram old patterns, into new ways of thinking and behaving.
Acceptance Commitment Therapy (ACT) can also help with anxiety as it teaches individuals to accept their thoughts and feelings, rather than trying to fight them. This can help high achievers to find balance and be able to approach their goals in a healthier way.
Eye movement desensitization reprogramming (EMDR) therapy can also help to reduce the impact of difficult memories and experiences that may create patterns of high anxiety. EMDR helps individuals process the impact of traumas and early life experiences in a new way.
These approaches can be used to manage high-functioning anxiety and help high achievers to reach their goals in healthy and sustainable ways, without sacrificing their wellbeing.
Summary
If you’re a high performer struggling with anxiety, know that you’re not alone. Many people who achieve great things also deal with high-functioning anxiety. While it can be beneficial in some ways, it’s important to manage it so it doesn’t become damaging. One way to do this is to develop routines that focus on calming activities such as yoga or meditation. Therapists and coaches can provide tools, strategies and support to establish a level of wellbeing and safety to help reframe and stabilise anxious tendencies. This can allow anxious tendencies to be transformed into successful outcomes, in a more balanced way. Seek help to manage your high-functioning anxiety so you can make success more sustainable.
Daniel Van der Pluym, Executive Contributor Brainz Magazine Daniel Van der Pluym is the founder of Deeper Potential Coaching and part founder of ADHD Ambition. He is a psychotherapist, certified Life Coach and mindfulness teacher. Through his work, he focuses on helping people overcome their life challenges to create a new story of meaning and fulfilment. His work as a psychotherapist coach and part developer of ADHD Ambition is geared towards helping people overcome uncertainty and rumination, so they can live with more clarity and fulfillment.
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