Living with High-Functioning Anxiety: Tools to Help You Thrive, Not Just Survive
Written by: Gather & Ground Wellness - Vancouver Counselling Clinic
High-functioning anxiety is often misunderstood, even by those living with it. On the outside, it may appear as ambition, organization, and drive. But behind the calm exterior lies a persistent internal tension—racing thoughts, perfectionism, overthinking, and a constant sense of being “on edge.”
Unlike more visible forms of anxiety, high-functioning anxiety tends to go unnoticed because individuals often excel in their careers, maintain relationships, and fulfill responsibilities. However, the internal cost can be immense. It's not enough to simply get through the day; it's important to learn how to thrive.
Here are practical, evidence-based tools designed to help manage high-functioning anxiety and cultivate a more balanced, peaceful life.
1. Recognize the Signs
Awareness is the first step toward change. High-functioning anxiety can manifest as:
Over-preparing or over-researching
Difficulty relaxing or “switching off”
Chronic overthinking and rumination
People-pleasing tendencies
Irritability masked by productivity
Difficulty celebrating achievements
Acknowledging these signs helps separate the person from the anxiety. High performance doesn’t always equate to wellbeing. Understanding the difference opens the door to self-compassion and growth.
2. Cognitive Reframing
Anxiety often stems from distorted thinking—catastrophizing, all-or-nothing thinking, or assuming the worst-case scenario. Cognitive reframing, a key element of cognitive-behavioral therapy (CBT), involves challenging these automatic thoughts and replacing them with more balanced ones.
For example:
“If I don’t get this perfect, I’ll fail.”
→ “Doing my best is enough, and mistakes are part of learning.”
Over time, this shift in perspective reduces the mental pressure that high-functioning anxiety creates.
3. Practice Structured Downtime
Many with high-functioning anxiety struggle with rest. Even during leisure time, thoughts race and guilt often sets in for not being “productive.” Introducing structured downtime—time deliberately set aside for restorative activities—can retrain the brain to value stillness.
Suggestions include:
Scheduled daily walks without distractions
Guided meditation or mindfulness apps
Gentle yoga or breathwork
Creative hobbies (painting, writing, music) without performance pressure
By prioritizing rest as essential rather than optional, the nervous system has a chance to reset.
4. Set Boundaries Without Guilt
People with high-functioning anxiety often say “yes” to everything to avoid letting others down or feeling inadequate. This leads to burnout and resentment. Learning to set boundaries—both personally and professionally—is vital.
Start small:
Decline non-essential commitments
Use phrases like, “Let me get back to you,” to give space before responding
Block off non-negotiable time in the calendar for rest
Boundaries aren’t selfish—they’re an act of self-respect. They create room for meaningful connection and sustainable growth.
5. Monitor the Nervous System
High-functioning anxiety often activates the sympathetic nervous system, keeping the body in a state of fight or flight. To counteract this, it’s helpful to engage in practices that support the parasympathetic nervous system (rest and digest mode).
Tools include:
Box breathing (inhale 4 counts, hold 4, exhale 4, hold 4)
Progressive muscle relaxation
Cold water therapy (e.g., splashing the face or cold showers)
Grounding techniques like 5-4-3-2-1 (naming things you see, feel, hear, etc.)
These small practices done consistently can make a significant difference in calming the body and mind.
6. Journal with Intention
Journaling is a powerful way to externalize anxious thoughts and identify patterns. A structured journaling practice helps reduce rumination and increase self-awareness.
Prompts to try:
“What am I worried about right now?”
“What evidence do I have that supports or challenges this fear?”
“What is one thing I can let go of today?”
Writing without judgment builds clarity and emotional resilience.
7. Reach Out for Support
High-functioning individuals often believe they “should” be able to handle everything alone. But anxiety thrives in isolation. Regular support—whether through a trusted therapist, coach, or group—provides both perspective and accountability.
Therapeutic approaches such as CBT, Acceptance and Commitment Therapy (ACT), and somatic therapies can be particularly effective in addressing the roots of high-functioning anxiety.
Thriving Is Possible
High-functioning anxiety doesn’t have to be a life sentence. With the right tools and support, it’s possible to shift from living in constant overdrive to building a more grounded, fulfilling life. It starts with awareness and continues with consistent, compassionate action.
Thriving is more than survival—it’s living with purpose, calm, and authenticity. And it's absolutely within reach.
Phone: 604-418-8827
Email: hello@gatherandground.ca