You look like you have it all together—always meeting deadlines, staying on top of your game, and pushing through stress like a champ. But beneath the surface, you’re constantly anxious, overthinking, and exhausted.

Sound familiar? That could be high-functioning anxiety. It doesn’t stop you from achieving your goals, but it makes every step feel like a battle. And because you seem "fine," people rarely notice your struggles.

In this guide, we’ll break down 10 signs of high-functioning anxiety and expert-backed ways to manage it effectively.

1. You Overthink Everything

Your brain is always in overdrive. Every decision—big or small—feels like a life-or-death situation. Whether it’s a work email or a casual text, you spend way too much time analyzing every word.

How to Manage It:

• Set a decision-making deadline (e.g., "I’ll decide in 5 minutes.")

• Use the 5x5 rule—If it won’t matter in 5 years, don’t spend more than 5 minutes stressing over it.

2. You Can’t Relax Without Feeling Guilty

Even on your days off, you feel like you should be doing something productive. Rest feels like laziness, and downtime makes you anxious.

How to Manage It:

• Reframe rest as recharging, not wasting time.

• Schedule "worry-free" relaxation time—set a timer, and fully enjoy the moment.

3. You’re a Perfectionist

Nothing ever feels "good enough." You set impossibly high standards for yourself and feel frustrated when you don’t meet them.

How to Manage It:

• Use the 80/20 rule—Focus on the most impactful 20% of tasks.

• Shift from perfection to progress—Done is better than perfect.

4. You Have Trouble Sleeping

Your mind refuses to shut down at night. You replay past conversations, plan for tomorrow, and stress over everything that could go wrong.

How to Manage It:

• Try progressive muscle relaxation—Tense and release each muscle group before bed.

• Use guided meditations (apps like PositiveO can help!).

5. You Feel Like an Impostor

Despite your achievements, you always feel like you’re not good enough. You fear that one day, people will realize you’re a fraud.

How to Manage It:

• Keep an "I Did That" journal—List daily wins to boost confidence.

• Reframe self-doubt as growth—Feeling challenged means you’re learning.

6. You Keep Saying "Yes" to Everything

You struggle with setting boundaries. You take on extra work, say yes to every request, and avoid disappointing people—even at your own expense.

How to Manage It:

• Practice saying "no" without guilt—Try, "I’d love to help, but I can’t take this on right now."

• Set clear personal limits (e.g., "I won’t check emails after 8 PM.").

7. You Always Expect the Worst

You assume things will go wrong—whether it’s a meeting, a relationship, or a new project. Even if things are going well, you’re waiting for disaster to strike.

How to Manage It:

• Challenge your thoughts: "Is there real evidence this will happen?"

• Keep a gratitude journal to shift focus to positive outcomes.

8. You Feel Tired but Can’t Stop Moving

You’re mentally and physically drained, but you keep pushing. Stopping feels impossible, even when you need a break.

How to Manage It:

• Schedule mandatory breaks—even just 10 minutes to breathe.

• Prioritise energy-boosting foods (leafy greens, nuts, and lean proteins).

9. You Struggle with Stomach Issues

Anxiety isn’t just in your head—it affects your body. High-functioning anxiety can trigger digestive problems like nausea, IBS, or stomach pain.

How to Manage It:

• Try mindful eating—chew slowly, avoid caffeine, and stay hydrated.

• Incorporate gut-friendly foods (yogurt, bananas, ginger).

10. You Use Productivity to Avoid Feelings

Work is your escape. Instead of addressing stress, you dive into tasks, thinking, If I stay busy, I won’t have to feel this way.

How to Manage It:

• Use journaling to process emotions instead of avoiding them.

• Seek professional support (counseling or mental health apps like PositiveO).

You Are Not Alone!

High-functioning anxiety can be exhausting, but it’s manageable. By recognizsng these signs and making small changes, you can take control of your mental well-being.