Workplaces today are busier and more demanding than ever. Many of us find ourselves often juggling projects and chasing deadlines. During all this, anxiety has become one of the most common struggles faced by working professionals. But what’s interesting is that not all anxiety looks the same.
Some people experience anxiety in very visible ways like panic attacks, but not all people with anxiety show these symptoms. Some suffer with what’s called high-functioning anxiety.
On the surface these people look confident and productive, but underneath they are struggling with constant worry, self-doubt, and overthinking.
Let’s take a closer look at what high-functioning anxiety at work really means, how it looks, and what can be actually done to cope with it.
What is High-Functioning Anxiety?
High-functioning anxiety (HFA) is not categorised as a mental health condition but its symptoms can be similar to that of generalised anxiety disorder.
It’s a term used for people who suffer from anxiety but are still able to be productive. In fact, many people who suffer from HFA at work are seen as high achievers. They meet deadlines, produce excellent work, and often go above and beyond.
But the challenge is, while everything looks fine on the outside, internally they’re often dealing with racing thoughts, a constant fear of failure, inability to relax even after work, and physical symptoms like headaches and stomach issues.
Unlike generalised anxiety disorder (GAD), in which symptoms can disrupt daily functioning, High-functioning anxiety tends to hide behind the mask of competence. That’s why it’s often overlooked.
What Causes High-Functioning Anxiety at Work?
HFA at work is usually a mix of personality traits and environmental pressures.
Here are some common contributing factors:
- Perfectionism:
Setting unrealistically high standards for yourself and feeling like even small mistakes are unacceptable.
- Heavy Workloads and Tight Deadlines:
Constant pressure to deliver flawlessly and quickly adds to the stress.
- Workplace Culture:
Environments that reward “hustle” and overachievement can cause burnout and anxiety in employees.
- Fear of Judgement:
Worrying about how your colleagues or managers would think about you can also lead to overthinking every detail.
However, each person’s anxiety can come from different places. For some it stems from internal self-expectations and for others external workplace dynamics can be the main trigger.
How High-Functioning Anxiety at Work Looks Like?
Because those with high-functioning anxiety often look successful on the outside, their struggles can be hidden and often difficult to see.
Here’re some subtle signs to look out for in yourself or in your colleagues:
- Overapologising—saying sorry even when it isn’t necessary
- Overthinking everything and replaying conversations or second guessing decisions long after the moment has passed
- Difficulty saying “no” and taking too many responsibilities due to fear of disappointing others
- Perfectionism—spending too much time polishing work or stressing over tiny details
- Seeking control and finding it difficult to delegate tasks because you worry that others won’t meet your standards
- Worse-case thinking—always imagining how things could go wrong
- Physical restlessness like nailbiting, tapping feet, or other signs that show internal stress
Although these behaviors can look like dedication or thoroughness, they come at a personal cost like exhaustion and burnout.
Why it’s Important to Address High-Functioning Anxiety
On the surface high-functioning anxiety might look harmless—afterall the person’s still performing. But overtime, this cycle of constant worrying, stress, and uneasiness even after work can cause serious mental and physical problems.
(Learn here about how stress affects your body and mind).
For workplaces this also matters. Employees with unaddressed anxiety are more prone to burnout, disengagement, and even physical illnesses. So it’s important to recognise and support those who suffer from HFA at work—it isn’t just compassionate, it also creates a healthier workplace environment.
How to Cope with High-Functioning Anxiety
If you think that you’re experiencing any of the signs mentioned above, you’re not alone. High-functioning anxiety is common but the good news is there are many ways that can help you cope with it.
- Set Realistic Expectations:
Remind yourself that “perfect” doesn’t exist—sometimes “good enough” is actually enough.
- Practice Boundaries:
Learn to say “no” when your plate is already full. It’s okay if you’re not able to do everything, give yourself permission to rest.
- Use Mindfulness and Relaxation Techniques:
Try breathing exercises, meditation, or even taking short breaks during the day to help calm racing thoughts and reduce stress.
- Stay Active:
Regular physical activity is a natural stress reliever and can ease anxiety. It’s not necessary to do heavy workouts, simply doing exercises like walking, swimming, and cycling can help reduce your anxiety and stress and make you feel better.
You can also try other natural ways to cope with your anxiety.
- Seek Support:
Talking to a therapist, counsellor, or even a trusted friend or family member can lighten your burden. Therapies especially Cognitive Behavioural Therapy (CBT) can really be helpful.
Learn more here about how to manage stress at workplace.
Creating Supportive Workplaces
Employers and managers also play a role. Workplaces that allow employees to have open conversations about their mental health and promote reasonable workloads create an environment where people don’t feel pressured and stressed.
When people know they won’t be judged for struggling, they’re more likely to speak up before they burn out.
Final Thoughts
High-functioning anxiety often hides behind productivity and success. But just because it looks like someone is doing great at handling everything doesn’t mean they are not fighting an internal battle. We can break this cycle of silent struggle by understanding high-functioning anxiety at work and taking steps to manage it.
Success at work shouldn’t come at the cost of peace of mind!
