Overcoming High-Functioning Anxiety: Practical Tools You Can Try Today
- DrAshleyJarvis
- Aug 14
- 3 min read
High-functioning anxiety often hides in plain sight. On the outside, you may appear confident, successful, and organized—but on the inside, there’s a constant buzz of worry, perfectionism, and self-doubt. Many people living with high-functioning anxiety struggle silently, pushing themselves to perform while battling racing thoughts, overthinking, and exhaustion.
The good news? With the right tools, it’s possible to manage anxiety more effectively and find a calmer, more balanced way of living. Below are practical anxiety tips you can start using today to ease the pressure and reclaim your peace of mind.
1. Recognize the Signs of High-Functioning Anxiety
The first step is self-awareness. High-functioning anxiety can look like:
Over-preparing for every situation
Constantly replaying conversations in your head
Fear of making mistakes or disappointing others
Trouble relaxing—even when everything is “fine”
Feeling like success is never good enough
Naming your patterns is powerful. When you see them clearly, you can begin to change how you respond.
2. Challenge Perfectionism with “Good Enough” Thinking
Perfectionism often drives high-functioning anxiety. Instead of striving for flawless, try aiming for good enough.
Reframe your thoughts:
Instead of: “If it’s not perfect, I failed.”
Try: “Done is better than perfect, and I can adjust if needed.”
Practical tip: Set time limits on tasks. Giving yourself boundaries prevents overworking and teaches your brain that “finished” is a win in itself.
3. Use Grounding Techniques for Racing Thoughts
When anxiety spirals, grounding practices can bring you back into the present moment. Try the 5-4-3-2-1 exercise:
5 things you see
4 things you touch
3 things you hear
2 things you smell
1 thing you taste
This quick tool stops racing thoughts and anchors you to the here and now.
4. Create Space for Rest, Not Just Productivity
High-functioning anxiety often disguises itself as busyness. But constant productivity leads to burnout. Build intentional breaks into your day:
Schedule short walks or stretching between tasks
Use deep breathing apps or calming playlists
Set a “shutdown ritual” at night to signal your brain it’s time to rest
5. Practice Self-Compassion Instead of Self-Criticism
A common pattern with high-functioning anxiety is harsh self-talk. Instead of criticizing yourself, practice speaking to yourself the way you would a close friend.
Try this exercise: Write down a recent mistake or worry. Then, rewrite your self-talk in a kinder, more encouraging tone. Over time, this rewires your brain toward compassion instead of judgment.
6. Use Structured Tools for Support
Sometimes, having a framework makes change easier. Therapy worksheets, guided journals, or simple tracking sheets can help you:
Monitor anxious thoughts
Break down overwhelming tasks
Track progress with new coping strategies
These tools offer structure and a sense of control when life feels chaotic.
7. Reach Out for Support
Even if you appear to “have it all together,” remember you don’t have to handle anxiety alone. Talk to a therapist, trusted friend, or support group. Sharing what you’re experiencing can lessen the pressure you feel to carry it all on your own.
Final Thoughts
High-functioning anxiety doesn’t have to control your life; just because you can do it all doesn't mean you need to. By reframing thoughts, loosening perfectionism, and practicing daily coping strategies, you can create more balance and ease.
Small steps matter. Even trying one or two of these tools today can help shift your relationship with anxiety—and open up space for calm, rest, and confidence.
👉 Looking for practical exercises to put these ideas into action? I’ve created printable mental health worksheets designed to help with reframing thoughts, managing perfectionism, and building coping strategies. You can find them through CoMentalWellness on Etsy.
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