High-functioning anxiety triggers stem from a mix of genetics, personality, and environment, often involving high-pressure situations, perfectionism, fear of failure, societal expectations, strict upbringing, and past trauma, leading to excessive worry masked by high achievement, productivity, and a constant need to overperform to manage internal fears and uncertainty about the future.
Some of the common risk factors for high-functioning anxiety include: A family history of anxiety disorders. Certain physical conditions, most commonly related to thyroid issues. Growing up in an environment with triggers, such as having parents or siblings who suffer from anxiety.
Tips for coping with high-functioning anxiety
Learning to accept criticism
Medications can help some people with high-functioning anxiety but should only be used in conjunction with other coping strategies and under the care of a health care professional.
Stress can cause diarrhea because of the connection between the gut and the brain, called the gut-brain axis. This axis connects your central nervous system—the brain and spinal cord—to your enteric (intestinal) nervous system3.
Common GI symptoms
Stress-induced gastrointestinal symptoms are more common than you may think. According to Swanson, 20% to 40% of the population will at some point experience GI pain or discomfort brought on by stress. These symptoms include abdominal pain, diarrhea, constipation, gas, bloating and nausea.
Chronic muscle tension represents one of the most common physical manifestations of high functioning anxiety. This tension often concentrates in the shoulders, neck, and jaw, creating a persistent state of physical constriction that can lead to headaches, soreness, and even temporomandibular joint (TMJ) issues.
Propranolol is a beta blocker first approved by the FDA in 1967 to treat heart conditions and high blood pressure. Today, many clinicians also prescribe it off-label for short-term, situational anxiety because it calms the body's stress response.
People with high functioning anxiety may appear successful, driven, and in control on the outside, but inside, they struggle with persistent worry and fear. Cognitive Behavioural Therapy (CBT) offers effective strategies to manage high functioning anxiety and regain control over one's life.
Uncontrollable worries such as a fear of failure, despite your success. Perfectionism and people-pleasing, never being able to say “no.” Irritability, trouble relaxing, and a racing mind. Physical symptoms like headaches, sweating, pounding heart, upset stomach, dizziness, muscle tension, fatigue, or sleep problems.
You constantly feel overwhelmed by worry
Anxiety can cause you to catastrophize future situations. If you're having constant feelings of dread or uncontrollable worry, it might be a sign that you have generalized anxiety disorder, and medication can help.
using facial expressions, perhaps by mirroring others', that wouldn't come naturally to you. forcing yourself to make eye contact or monitoring how much eye contact you are making. changing speech or tone of voice, for example by using less direct phrasing, or being more or less animated.
While high-functioning anxiety can't be diagnosed, certain factors may contribute: Family history of others who have an anxiety disorder. Negative or stressful life events or experiences.
The current consensus suggests that anxiety arises from a combination of genetic and environmental factors. While genes aren't the only factor involved, research suggests that genetics do play a role in making someone more prone to developing an anxiety disorder.
What are effective coping strategies for high-functioning anxiety? Effective coping strategies include practicing mindfulness and meditation, setting realistic expectations, establishing boundaries, engaging in physical exercise, practicing self-compassion, journaling, prioritizing rest, and seeking support.
Valerian. In some studies, people who used valerian reported less anxiety and stress. In other studies, people reported no benefit. Valerian is likely safe at recommended doses for a short time.
The most recent systematic review and meta-analysis on the topic concluded there was insufficient evidence to support the routine use of propranolol in the treatment of anxiety. There are a lack of well-designed clinical studies in this area, with those available being small, underpowered, and at high risk of bias.
Things you can try to help with anxiety, fear and panic
Illness anxiety disorder (hypochondria) is extremely rare. It affects about 0.1% of people in the U.S. It typically appears during early adulthood.
5-4-3-2-1 exercise for anxiety FAQs
It involves identifying 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, and 1 thing you can taste. By doing so, it helps shift your focus from anxiety-provoking thoughts to the present moment.
Panic is the most severe form of anxiety. You may start to avoid certain situations because you fear they'll trigger another attack. This can create a cycle of living "in fear of fear". It can add to your sense of panic and may cause you to have more attacks.
Teas for stress and anxiety relief
What are the signs and symptoms of generalized anxiety disorder?
What to avoid saying to someone with anxiety?