What comes to mind when you think of anxiety? It does not always look like what you might expect. High-Functioning Anxiety is a type of anxiety that often gets overlooked because those who experience it appear to be thriving. People who struggle with High-Functioning Anxiety are often very successful academically and professionally. They typically appear to have it all together on the outside but on the inside are battling with chronic worry, self-doubt and perfectionism.
In this blog, I will breakdown what it means to struggle with High-Functioning Anxiety, how it shows up in adults and how it uniquely impacts teens. I’ll also discuss some practical tools and strategies for managing it.
What is High-Functioning Anxiety?
High-Functioning Anxiety isn’t an official clinical diagnosis but rather a term used to describe the experience of struggling with anxiety and worry while continuing to maintain your ability to function day-to-day at a high level.
What you see on the outside:
- High-achiever at work or school
- Detail-oriented
- Meets deadlines and exceeds expectations
- Appears organized and in control
- Confident
- Hardworking
- Ambitious
What you don’t see on the inside:
- Overthinking
- Difficulty making decisions
- Unrealistic standards
- Need for control
- Fear of failure
- People-pleasing
- Never feels like enough
While it may look like you have it “all together,” the internal battle with anxiety and self-doubt takes a toll on you emotionally and physically. It can feel lonely, isolating and exhausting and is a fast track to burnout.
High-Functioning Anxiety in Teens
High-Functioning Anxiety can be especially challenging for teens. The teen and young adult years are filled with big changes and important life transitions. Teens with High-Functioning Anxiety may appear to have it all together: earning straight A’s, playing for the varsity team, spending weekends volunteering and popular among their peers. However, they might also:
- Constantly worry about disappointing others
- Obsess over test scores and college applications
- Feel terrified of failing
- Dwell on past mistakes
- Struggle to say “no”
- Compare themselves to others and feel they always fall short
- Experience physical symptoms (headaches, stomachaches, exhaustion)
Unrealistic expectations and idealized images portrayed on social media only amplify these struggles. It is all too easy for teens to get caught in the comparison trap, leaving them feeling as though they are falling short.
Signs To Watch For In Teens:
- Excessive worry about grades, tests and overall performance
- Rigidity around schedules, inability to go with the flow
- Reluctance to try new things or take healthy risks
- Difficulty relaxing or unwinding
- Constant reassurance seeking
How to Manage High-Functioning Anxiety
Whether you’re a teen or an adult, managing High-Functioning Anxiety is all about learning to balance productivity with self-care and letting go of perfectionism.
- Practice Self-Awareness
- Start to pay attention to your triggers and identify any negative thought patterns that are fueling your anxiety.
- Challenge Perfectionism
- Challenge core beliefs that you are not good enough or unworthy. Therapy can be a great place to do this.
- Prioritize Self-Care
- Focus on daily habits, such as: nutrition, sleep and exercise. Spend time recharging your batteries with creative hobbies.
- Get Good At Saying “No”
- Overscheduling and overcommitting will ultimately lead to stress and burnout.
- Positive Self-Talk
- Talk to yourself like you would a friend. Be compassionate and encouraging.
- Healthier Coping Skills
- Endlessly scrolling social media or those glasses wine at the end of the day aren’t doing you any favors. Try swapping out for journaling, taking a walk or doing something creative.
- Talk It Out
- The more you talk about it, the less isolated and alone you will feel. Try opening up to a friend, family member or therapist.
How Parents Can Support Teens
If you think your teen may be experiencing High-Functioning Anxiety, here’s how you can help:
- Encourage Open Communication: Let them know it’s okay to talk about their worries without judgment.
- Validate Their Feelings: Try not to minimize their struggles just because outwardly they appear to be doing well
- Promote Balance: Help them build in downtime, take breaks and set healthy boundaries
- Seek Professional Support: A therapist can help your teen learn tools and strategies to manage anxiety while helping them maintain their achievement without burnout.
Final Thoughts
High-Functioning Anxiety can be challenging, as it is often an invisible load. It weighs heavily on you inside but doesn’t always present itself on the outside. With the right set of tools and support, you can begin to manage it.
If you’re a Colorado or California resident and looking for support, my private practice specializes in helping teens, women and moms manage anxiety and thrive. Reach out today to learn more.
