Anxiety isn’t always what you think. It’s not just cold sweats, heart-pounding panic attacks, or feeling frozen in fear. For many people dealing with high-functioning anxiety, it’s quite the opposite. On the surface, they look like they have their act together, nailing work deadlines and juggling responsibilities like a pro. But internally? It’s a different story.

High-functioning anxiety doesn’t get much attention, probably because those living with it make it look so invisible. But the truth is, it’s a real challenge that echoes through the workplace, affecting not only mental well-being but also how we interact with colleagues and handle stress. If you’ve heard a tiny voice whispering, “That might be me,” don’t worry—we’re here to decode what’s happening and figure out how to manage it more healthily.

What Is High-Functioning Anxiety?

High-functioning anxiety is a term that describes when anxiety doesn’t completely derail your life but still complicates it. It’s not an official diagnosis in the medical world, but that doesn’t make its impact any less real. Picture someone who’s the definition of “on top of things”: highly organized, always meeting deadlines, reliable, and seemingly calm under pressure. Now add a layer of constant overthinking, self-doubt, a fear of failure, and an inability to switch off. That’s high-functioning anxiety in action.

Unlike other forms of anxiety that can be outwardly debilitating, high-functioning anxiety tends to work in stealth mode. It feels a bit like driving with the gas pedal stuck down—not completely out of control, but definitely exhausting over time.

How Can It Show Up in the Workplace?

The workplace is often where high-functioning anxiety thrives because, well, it’s an overthinker’s playground. Here’s how it might manifest:

  • Perfectionism Overdrive: You might constantly set unrealistically high standards for yourself and feel like nothing you do is quite “enough.” That report you submitted? Probably triple-checked for errors. That presentation? Practiced so many times that you’re dreaming about PowerPoint slides.
  • Difficulty Saying No: You’re everyone’s go-to person because you struggle to set boundaries. Need someone to take on an extra project? Sure! Overloaded with work? No problem! On the verge of burnout? Well, you’ll just power through anyway.
  • Fear of Criticism: Feedback can feel more like a personal attack than an opportunity to improve. You end up imagining worst-case scenarios from even the most constructive comments. Your boss saying, “Next time, try doing [X]” might echo in your head like, “You’re terrible at this.”
  • Restlessness Disguised as Productivity: People might admire how productive and proactive you are, but they don’t see the underlying restlessness driving your need to stay busy. Even when you’ve earned a break, relaxing feels impossible.
  • Over-preparing for Everything: While preparation is usually a good thing, high-functioning anxiety can push you to overdo it. A simple meeting with your manager? You’ve got a mini novel of notes ready, just in case they ask something unexpected.
  • Internal Pressure to Always Excel: You might feel like your worth is tied to your achievements. This belief drives you to excel but also leaves you vulnerable to feeling inadequate if you drop the ball, even slightly.

Why Is High-Functioning Anxiety Often Overlooked?

Ironically, the very behaviors high-functioning anxiety produces can make it harder to spot. Someone who’s excelling at work, showing up on time, and hitting every KPI doesn’t look like they’re struggling. But this “success” often comes at a mental and emotional cost, making it difficult for those affected to ask for help or even recognize that they might need it.

Add to that the stigma around mental health in the workplace, and people with high-functioning anxiety may feel compelled to keep their struggles hidden to maintain a polished image.

Strategies for Managing High-Functioning Anxiety at Work

Here’s the good news. While high-functioning anxiety isn’t something you can magically “fix,” there are practical strategies you can use to keep it from taking over your work life.

1. Challenge the Perfectionism Myth

Perfectionism might feel like your greatest asset, but it’s also your biggest drain. Take a cue from the 80/20 rule (also known as the Pareto Principle): 80% of results come from 20% of effort. Before spending hours obsessing over the tiniest details that won’t really matter, ask yourself, “Is this good enough to achieve what I need?”

Practice letting go of low-stakes tasks. Whether that’s sending an email without rereading it five times or handing in a basic file draft without major tweaks, it’s okay to aim for “done” over “perfect.”

2. Set Firm but Fair Boundaries

Learning to say “no” without guilt is a game-changer. While it’s tempting to take on every new opportunity or project handed to you, recognize that overcommitting only adds to your stress.

Start by saying no to smaller things. For example, an impromptu meeting scheduled during your lunch break? Politely reschedule. Gradually, you’ll build confidence to decline bigger demands that don’t align with your priorities.

3. Reframe Feedback as Growth, Not Judgment

Negative feedback doesn’t mean personal failure. Instead, frame it as an opportunity to improve and grow. Easier said than done, right? But try reminding yourself that constructive criticism is about the quality of your work, not the quality of you as a person.

Keep a folder of past successes and refer back to it when self-doubt creeps in. It’s proof that you’re pretty great, even if today feels like a flop.

4. Break the Busyness Cycle

Just because you feel like you should be doing everything, doesn’t mean you have to. Start prioritizing tasks that truly matter and make peace with the idea that it’s better to do fewer things well than many things poorly.

Use time-blocking to schedule deep work on important tasks and create windows for uninterrupted focus. During these blocks, ignore emails, Slack messages, or the temptation to multitask.

5. Celebrate Small Wins

Constantly looking toward the next big accomplishment can make you overlook all the progress you’ve already made. Take time to celebrate even small victories, whether it’s acing a presentation or simply surviving a particularly hard day.

Try ending your workday by writing down one thing you accomplished, no matter how mundane it may seem. These mini celebrations build your confidence while reinforcing your value.

6. Regulate Your Nervous System

High-functioning anxiety thrives on overdrive, so slowing down your nervous system is crucial. Techniques like breathing exercises and even yoga can help you feel more balanced.

If this feels intimidating, start with baby steps. Try a simple breathing exercise like inhaling for four counts, holding for four, then exhaling for four. It’s quick, discreet, and works wonders.

7. Seek Support When Needed

You don’t have to go it alone. Whether it’s a trusted coworker, a mentor, or a mental health professional, opening up about your experience can lighten the load. Therapy, in particular, can be an invaluable tool for navigating anxiety.

Check if your workplace offers mental health resources like counseling or employee assistance programs (EAP). Many companies now have initiatives to support mental wellness.

High-functioning anxiety in the workplace can feel like a double-edged sword. It pushes you to excel, but it can also exhaust and overwhelm you if left unchecked. The key is balancing the inherent drive that anxiety brings with healthier boundaries, perspectives, and habits.