What is High-Functioning Anxiety? How to Cope When You Look Fine on the Outside
You might seem calm, collected, and successful—but inside, you’re battling constant worry, perfectionism, or self-doubt. This experience is often called high-functioning anxiety. While not an official diagnosis, it resonates with many people who appear "fine" to others while silently struggling.
At Eastern Shore Counseling in Portland, Maine, our therapists specialize in helping you understand and manage high-functioning anxiety. Through personalized, evidence-based care, we help you feel more grounded and in control.
Key Takeaways
High-functioning anxiety is often hidden behind success and outward composure.
Therapy and self-help strategies can reduce internal overwhelm.
Eastern Shore Counseling offers compassionate, tailored care in Portland, ME.
Lauren Mackellar, LCPC, specializes in anxiety, perfectionism, and somatic therapy.
You can thrive without anxiety running the show.
Understanding High-Functioning Anxiety
High-functioning anxiety makes it seem like you’re excelling at work or keeping everything together, but underneath, you may feel anxious, overstimulated, or burned out.
The Paradox of Appearing Put Together While Struggling Inside
You overachieve but feel like you're never doing enough
You manage deadlines but lose sleep worrying about details
You seem confident but constantly second-guess yourself
This internal tension is exhausting and often goes unnoticed by others.
How It Differs From Other Anxiety Disorders
Unlike more visible anxiety disorders, high-functioning anxiety is covert. People often don’t realize anything is wrong. You might not even realize it yourself—until it starts to affect your health, relationships, or joy.
Common Signs and Symptoms
Physical: Tension headaches, stomach issues, muscle tightness
Emotional: Irritability, overwhelm, racing thoughts
Behavioral: People-pleasing, overcommitting, perfectionism, inability to relax
The Hidden Impact on Daily Life
High-functioning anxiety can sneak into every part of your life, creating real stress even when things "look good."
Career Burnout & Perfectionism
You set unreasonably high standards
You fear failure and overcompensate with constant busyness
Burnout may sneak up on you, leading to emotional fatigue
Relationships & Connection
Difficulty being vulnerable
Fear of letting others down
Anxiety about being "too much" or "not enough"
Support from a therapist or peer group can help ease the burden.
Effective Strategies to Manage High-Functioning Anxiety
Healing from high-functioning anxiety means working both internally and externally. Self-help practices and therapy can both play important roles.
Self-Help Coping Techniques
Mindfulness & Grounding
Mindfulness helps you stay present instead of spiraling into "what ifs."
Breathwork and meditation
Grounding with the 5-4-3-2-1 technique
Nature walks or mindful movement
Stress Management Routines
Regular exercise
Journaling to process emotions
Creating boundaries around work and social obligations
Saying No & Asking for Help
Setting boundaries helps protect your energy. Asking for help—whether from a partner, friend, or therapist—is not weakness; it's wisdom.
When to Seek Professional Support
If your anxiety is impacting your sleep, relationships, or quality of life, it may be time to reach out. Professional support offers guidance, tools, and perspective you may not access on your own.
Therapy Options at Eastern Shore Counseling
At our Portland-based practice, we offer a mix of approaches to meet you where you are:
Cognitive Behavioral Therapy (CBT)
Identify and shift negative thought loops
Build healthier responses to stress
Somatic Therapy
Use body awareness to calm the nervous system
Release physical tension caused by stress
Mindfulness-Based Therapy
Cultivate non-judgmental awareness
Interrupt anxious thought cycles
Meet Lauren Mackellar, LCPC: Anxiety Specialist in Portland, ME
Lauren Mackellar is a licensed clinical mental health counselor who specializes in anxiety, self-esteem, and stress-related challenges. She supports clients who appear successful but feel overwhelmed inside.
Lauren brings a compassionate, nonjudgmental approach and integrates:
Somatic and mindfulness-based tools
CBT techniques to challenge perfectionism
A calming therapeutic presence to help you reset
Whether you feel stuck, anxious, or burnt out, Lauren offers support that fits your story and goals.
Conclusion: You Deserve Peace, Not Just Productivity
High-functioning anxiety can keep you in constant overdrive, always chasing "enough."
But with support, it's possible to step off the hamster wheel. At Eastern Shore Counseling in Portland, Maine, we help you move from managing to truly living—with confidence, clarity, and calm.
Reach out for your free consultation with Lauren Mackellar, LCPC. You don’t have to carry anxiety alone.
FAQ
What is high-functioning anxiety, and how does it differ from other anxiety types?
It describes people who appear to be functioning well but experience internal anxiety, often masked by achievement or perfectionism.
How can I tell if I have high-functioning anxiety?
Look for symptoms like constant worry, overthinking, perfectionism, difficulty relaxing, or needing external validation.
What are some self-help strategies to cope with high-functioning anxiety?
Try mindfulness, setting boundaries, journaling, movement, and reducing overcommitment.
When should I consider professional therapy?
If anxiety interferes with your work, sleep, or relationships—or if you’re exhausted from trying to "hold it together"—therapy can help.
What kind of therapy works best for high-functioning anxiety?
CBT, somatic therapy, and mindfulness-based interventions are often effective, especially when personalized by a skilled therapist.
How do I get started at Eastern Shore Counseling?
Contact our Portland office to schedule a free consultation with Lauren Mackellar, LCPC. We’ll help you take the first step toward feeling more like yourself again.