5 Signs of Experiencing High Functioning Anxiety and Its Solution


Deep breathing has been shown to help people manage stress, anxiety, and other mood disorders. The next time you feel stress or anxiety creeping up, try taking some deep breaths before returning to work. Inhale for around five seconds via your nose, hold it for one second, and breathe through your mouth for about five more seconds. Repeat this until you feel calm again.  

If we assume anxiety, we imagine somebody crippled by panic disorder or so anxious that their body completely shakes. Here are five indications that you may be suffering from high-functioning anxiety:

1) Feeling guilty about doing nothing

  1. You might feel guilty about taking a break or not being productive, even when you're exhausted.
  2. You criticise yourself for being unable to complete every task or live up to everyone's expectations. 
  3. You are highly concerned that you are not useful enough because you will perform badly.
  4. You have trouble relaxing and take it easy, even when nothing is pressing that needs to be done. 
  5. It's difficult for you to be empathetic to yourself and give yourself a little flexibility.
  6. If something turns out badly, you are prone to blaming yourself rather than examining the given scenario.
  7. Cold water feels refreshing and makes you more alert, so you often drink it the whole day consistently when you're not dehydrated. 
  8. Cold water can help reduce anxiety by regulating your heart rate and blood pressure. 
  9. Drinking Cold water also promotes better hydration levels which are important for physical and mental health. 
  10. Being empathetic with yourself entails acknowledging your flaws without reprimanding yourself.
  11. Compassionate means setting realistic goals and limits while knowing your capabilities. 
  12. Most importantly, being compassionate means treating yourself kindly and gently as you would a close friend or loved one struggling in their way.

2) Desire to be in complete full working order

If you want to control every situation, it may signify that you're experiencing high functioning anxiety. This need for control can manifest in different ways, such as micromanaging your work or being a perfectionist. While it's normal to want things to go smoothly, If this urge begins to conflict with your lifestyle, it may be time to pursue professional assistance. Make sure to take care of yourself by engaging in self-care activities and reminding yourself how much you deserve happiness.

3) Taking on too much responsibility at work or home

Many people with high functioning anxiety take on too much responsibility at work or home. As an outcome, they become stressed and overwhelmed. If you discover yourself trying to take on as you can manage, it's time to walk away and assign some of your duties. Or else, you'll simply exhaust yourself.

  • Pay attention to how you're eating: 

Another sign that someone might have high functioning anxiety is if they are paying more attention to what they eat. They might constantly worry about their weight or the types of food they eat to maintain their appearance. This often leads them into an unhealthy relationship with food where they overeat or make themselves sick when they eat something bad. 

  • Make sure you're getting enough sleep: 

Sleeping problems are a typical symptom of high functioning anxiety. Those suffering from HFA tend to go over everything in their heads before night, making it hard for them to try to sleep. Remember that lack of sleep causes even more stress and makes anxious feelings worse, so try meditating before bed instead!

4) Being constantly on edge

For those with high functioning anxiety, it can feel like they're constantly on edge. They may be keyed up and have difficulty relaxing, even when there's nothing to be anxious about. This can lead to feeling exhausted both mentally and physically. One way to get the support you need is by attending therapy sessions specialising in treating anxiety disorders. A therapist will not only work with you on your current symptoms but also identify any triggers that may be causing your increased level of stress so that you can prepare for them ahead of time.

Sometimes, medication can also help with anxiety disorders. But remember: your doctor isn't likely to prescribe these types of medications without consulting a psychiatrist first. And before beginning any new treatment plan, talk with your doctor or therapist about the possible side effects that come with certain medications. Having said that, here are a few frequent symptoms of high functioning anxiety: 

  • Being worried all the time 

Some people with high functioning anxiety experience ongoing worry that can keep them up at night or cause them to experience problems at work due to constant rumination. Suppose this sound like you; consider getting a diagnosis so that you know where to go next in terms of seeking help. 

  • Thinking something bad is going to happen:

Individuals with high functioning anxiety often anticipate disaster as if it were an inevitable outcome. As such, they may change their behaviour based on what their worst fears might be, which often leads to unnecessary worry and suffering. To address this type of issue head-on, create a plan to address potential problems. Then, if things happen as expected, take some deep breaths and remind yourself that everything turned out okay because you were prepared!

5) Having trouble relaxing

If you have anxiousness, your body is constantly in a fight-or-flight mode. It indicates that your nervous system is continuously stimulated, making relaxation complicated. You may constantly feel uneasy, nervous, and on the rim. If this sounds like you, you could suffer from high functioning anxiety. And if so, there are some steps you can take to help manage these symptoms. One way is through deep breathing exercises. These increase oxygen flow to the brain, which can help improve mood and decrease feelings of stress or anxiety. And as always, if symptoms persist despite self-care measures, consult with a mental health professional for further assessment.


Anxiety can be annoying and alienating, but it can be even more difficult if you have anxiety issues and people don't realize you're experiencing pain because you can still work properly. In fact, after everything mentioned above, you're possibly very much good at your job. Moreover, it can hurt your mind, body, and family if anxiety is not handled. Medicine, therapeutic, and dietary and cognitive changes are some therapies for anxiety. Try deep breathing more often. Speak to a doctor and be truthful with them if you believe anxiety is complicating your life. It's fine to become your own worst detractor, but you also have to be your possess best advocate.

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