Anxiety is a common mental health condition that affects millions of people worldwide. It can manifest in different ways, with some individuals experiencing high functional anxiety.

High functional anxiety, also known as high-functioning anxiety or “smiling depression,” is a condition where individuals appear to function well on the surface but internally battle with intense anxiety.

What is High Functional Anxiety?

High functional anxiety is often characterized by individuals who outwardly appear successful, accomplished, and put together. They may excel in their careers, have thriving social lives, and maintain a high level of productivity.

However, behind this facade lies a constant battle with anxiety that can be mentally and emotionally draining.

Living with high functional anxiety means that individuals often push themselves to achieve great heights as a way to cope with their internal struggles.

They may become perfectionists, overthinkers, and constantly seek validation and approval from others. On the surface, they may seem confident and in control, but deep down, they are plagued by worries, self-doubt, and a constant fear of failure.

Anxiety, in any form, is a complex condition that can affect various aspects of a person’s life. High functional anxiety is no different. Let’s explore some of the common challenges individuals with this condition face.

The Mask of Perfectionism

One of the key traits of high functional anxiety is the constant pursuit of perfection. Individuals with this condition set high standards for themselves and strive to meet them in every aspect of their lives.

They may become workaholics, obsessing over minor details and overworking to ensure everything meets their impossibly high expectations.

Perfectionism can have its benefits, but it also brings significant stress and anxiety. The fear of making mistakes or failing to meet their own expectations can lead to immense pressure and self-criticism.

This can often create a never-ending cycle of striving for perfection and never feeling truly satisfied.

The Burden of Overthinking

High functional anxiety often goes hand in hand with overthinking. Individuals with this condition have a racing mind that constantly analyzes and overanalyzes every situation.

They may spend hours dissecting conversations, replaying events, and anticipating every possible outcome.

Overthinking can be overwhelming and exhausting, leaving individuals mentally drained. It can also lead to indecisiveness, as individuals with high functional anxiety may struggle with making choices due to a fear of making the wrong decision.

The Need for Validation

People with high functional anxiety often seek external validation and approval from others. They rely on others’ opinions and praise to validate their self-worth.

This need for constant affirmation can lead to a fear of rejection and a deep fear of disappointing others.

Individuals may constantly seek reassurance from loved ones, frequently checking in to ensure they are meeting expectations. This reliance on others’ opinions can inherently undermine their own self-confidence and contribute to their anxiety.

The Battle with Inner Demons

Living with high functional anxiety is like constantly waging a battle within oneself. On the outside, everything may appear calm and composed, but internally, individuals with this condition are fighting a range of emotional and mental struggles.

They may struggle with intense self-doubt and constantly second-guessing their abilities. Fear of failure can hold them back from taking risks or pursuing new opportunities.

Anxiety can also manifest physically, causing symptoms such as headaches, muscle tension, and difficulty sleeping.

The Importance of Self-Care

Managing high functional anxiety requires individuals to prioritize self-care. It is crucial to set boundaries, establish healthy coping mechanisms, and seek professional help if needed. Here are some strategies that can help:.

1. Practice Mindfulness and Relaxation Techniques

Incorporate mindfulness and relaxation techniques into your daily routine. This can include deep breathing exercises, meditation, yoga, or engaging in hobbies that bring you joy and relaxation.

2. Set Realistic Expectations

Avoid setting unrealistic expectations for yourself. Learn to accept that perfection is unattainable, and mistakes are a part of life. Celebrate your achievements, no matter how small, and remind yourself that it’s okay to make mistakes.

3. Seek Support

Reach out to trusted friends, family, or a mental health professional for support. Talking about your struggles and fears can help alleviate the burden and provide you with valuable insights and coping strategies.

4. Prioritize Self-Care Activities

Engage in activities that promote self-care and well-being. This can include exercise, journaling, engaging in hobbies, spending time in nature, or enjoying quality time with loved ones.

5. Challenge Negative Thoughts

Learn to challenge negative thoughts and replace them with more positive and realistic ones. Cognitive-behavioral therapy (CBT) can be beneficial in helping individuals reframe their thoughts and develop healthier thinking patterns.

Embracing the Journey

Living with high functional anxiety is undoubtedly challenging, but it’s important to remember that you are not alone.

By acknowledging your condition, seeking support, and implementing self-care strategies, you can navigate this journey more effectively. Remember, it’s okay to ask for help, take breaks, and prioritize your well-being. Embrace your journey and continue taking small steps towards managing anxiety while living a fulfilling life.