Jan 43 min read

Does Your Anxiety Hide Behind A Smile : What Is High-Functioning Anxiety?

A smiling woman in a professional setting, appearing calm and composed, while internally managing the pressures of high-functioning anxiety.

Does Your Anxiety Hide Behind A Smile : What Is High-Functioning Anxiety?

High-functioning anxiety is when you appear calm, organized, and successful on the outside. However, internally, you are battling constant worry, self-doubt, and a fear of failure. Many people with high-functioning anxiety find it difficult to show the internal struggle they are facing, often masking it with productivity or perfectionism. This can make it challenging for others to recognize the signs and offer support.

The Mask of Perfectionism

At first glance, someone with high-functioning anxiety may seem to have it all together. They are often high achievers who meet deadlines, excel in their careers, and maintain a seemingly flawless appearance. But beneath this exterior, they may be overwhelmed by a constant internal dialogue of “I’m not good enough” or “What if I fail?”

Common Signs of High-Functioning Anxiety

Overthinking Everything: Those with high-functioning anxiety tend to overanalyze situations, often focusing on worst-case scenarios. This constant rumination can be mentally exhausting and lead to indecision and stress (Mayo Clinic Health System).
Saying “Yes” to Avoid Disappointing Others: People with this anxiety often struggle with setting boundaries, saying “yes” to everything to avoid letting others down. This can lead to burnout and increased anxiety (Mayo Clinic Health System.).
Feeling Like You’re Never Doing Enough: Despite being constantly busy, individuals with high-functioning anxiety often feel inadequate. They may compare themselves to others and believe they should always be doing more (Mayo Clinic Health System).

The Impact of High-Functioning Anxiety on the Brain

When you're anxious, your brain's amygdala (the "alarm" center) triggers a fight-or-flight response, which is helpful in moments of real danger. However, it can become overactive in everyday situations, like facing a demanding work deadline or worrying about a social event. This leads to physical tension, difficulty focusing, and overthinking (LeDoux, 2007).

The overactive amygdala can also overwhelm the prefrontal cortex, the part of the brain responsible for decision-making and logical thought. As a result, individuals with high-functioning anxiety may find it hard to think clearly or make decisions under pressure.

Managing High-Functioning Anxiety

While high-functioning anxiety may feel isolating, it’s manageable with the right tools and support. Here are some strategies to help:

Acknowledge Your Feelings Without Judgment: It’s important to recognize and accept that you are anxious. Pushing through the feelings or pretending they don't exist can increase their intensity. Simply acknowledging the anxiety can help reduce its hold (Kabat-Zinn, 2013).
Set Boundaries: Learning to say “no” is crucial for protecting your time and energy. Setting clear boundaries helps prevent burnout and reduces the pressure of constantly meeting others' expectations (Cuncic, 2023).
Practice Grounding Techniques: Simple practices like deep breathing, mindfulness, or progressive muscle relaxation can help calm the nervous system and reduce anxiety’s intensity (Hölzel et al., 2011).
Reach Out for Support: Therapy or talking to someone you trust can help you better understand your anxiety and develop coping strategies. Seeking help is not a sign of weakness but a proactive step toward well-being .

Does Your Anxiety Hide Behind A Smile : What Is High-Functioning Anxiety?

High-functioning anxiety is often hidden behind a smile and a facade of success, making it difficult to recognize. While you may appear calm and in control on the outside, the internal struggle can be overwhelming and exhausting. Understanding that high-functioning anxiety is manageable is the first step to finding relief. If you’ve ever wondered, "Does My Anxiety Hide Behind A Smile?" you're not alone. At Wellness Counselling Centre, our therapists are here to help you navigate and cope with anxiety, offering the support and tools you need to live a balanced life.