Signs You May Have High-Functioning Anxiety

You’re the one who always gets things done. The one people describe as reliable, driven, or “on top of it all.” Your calendar is always packed, your to-do list is never-ending, and somehow, you still find time for a long run on the weekend. On the outside, you seem fine—maybe even thriving. But inside? You feel like you’re running on fumes, your mind is constantly racing, and no amount of productivity ever feels like enough.

That’s high-functioning anxiety.

Unlike more visible forms of anxiety, high-functioning anxiety doesn’t always come with obvious signs like panic attacks or avoidance behaviors. Instead, it hides behind perfectionism, overworking, and an inability to slow down. It’s the kind of anxiety that makes you feel like you have to keep going—even when your body and mind are begging for a break.

And here’s the tricky part: because high-functioning anxiety can make you appear successful, even thriving, it often goes unnoticed—not just by others, but by yourself too. You might chalk it up to stress or an ambitious personality. But deep down, you know that the pressure you put on yourself isn’t just about working hard—it’s about quieting the relentless worry that never seems to go away.

So how do you know if what you’re feeling is high-functioning anxiety? Let’s take a look at some of the most common signs.

Common Signs of High-Functioning Anxiety Disorder

Anxiety doesn’t always look the way people expect. While high-functioning anxiety isn’t officially recognized as a clinical diagnosis, it falls under the umbrella of generalized anxiety disorder (GAD)—meaning it comes with many of the same symptoms but often manifests differently.

Instead of panic attacks or avoidance, people with high-functioning anxiety keep pushing forward—sometimes at an exhausting pace. They might be the ones who always say yes, double-check everything, or work twice as hard to make sure they never fall behind.

Because high-functioning anxiety can drive productivity and outward success, it often gets dismissed or even praised. But that doesn’t mean it isn’t a mental health challenge worth addressing. Just because someone seems like they’re handling everything well doesn’t mean they aren’t struggling.

If you recognize yourself in the signs below, know that you’re not alone—and that your mental health matters, even if you’ve learned to “function” through the anxiety.

1. You’re a Perfectionist—But It’s Never Enough

You set high standards for yourself—maybe impossibly high. No matter how much effort you put into something, you always feel like you could have done better. Those with high-functioning anxiety tend to over-prepare, double-check their work obsessively, and agonize over tiny details that others wouldn’t even notice.

Perfectionism can feel like a strength—it pushes you to work hard, meet deadlines, and exceed expectations. But the flip side? It can leave you feeling mentally exhausted, overwhelmed, and never truly satisfied with your accomplishments. Instead of celebrating wins, you’re already stressing about the next thing on your list.

2. You Constantly Overthink Everything

You replay conversations in your head, analyze every interaction, and second-guess even the smallest decisions. Should you have phrased that email differently? Did your boss seem annoyed when you popped into his office to ask a question? What if you picked the wrong running shoes and it throws off your entire training cycle?

For those with high-functioning anxiety, overthinking isn’t just an occasional thing—it’s a constant mental marathon. Your mind races ahead, considering every possible outcome, trying to anticipate problems before they happen. And while thinking through decisions can be helpful, getting stuck in a loop of "what-ifs" can be exhausting.

Overthinking can also sneak into your running routine. You might stress over whether you’re training enough, picking the right fueling strategy, or signing up for the right race. Instead of enjoying the miles, your mind is busy overanalyzing every step.

3. You Say Yes to Everything (Even When You Want to Say No)

Someone asks you to help with a project at work? You say yes. A friend needs a favor? Of course, you’re on it. A race pops up in your feed? You sign up—because why not add another one to the calendar?

It can be easy to overcommit, often out of fear of letting people down or not doing enough. You might find yourself agreeing to things before even thinking about whether you actually want to do them. Saying no feels uncomfortable—maybe even impossible—because you worry about disappointing others or seeming unreliable.

But constantly filling your plate, especially when you're already stretched thin, can lead to burnout. If your schedule is packed to the point where you never get a break, it might be time to ask yourself: Am I saying yes because I want to, or because I’m afraid to say no?

4. You’re Always Busy—But Not Always Productive

Your calendar is full, your to-do list is never-ending, and you’re constantly doing something. But despite all that busyness, you don’t always feel like you’re actually making progress. Instead, you’re spinning your wheels—checking emails, reorganizing your gear, researching the “perfect” marathon training plan—without ever feeling like you’re done.

You might equate being busy with being in control. If you’re always occupied, there’s no time to dwell on anxious thoughts, right? But the problem is, staying busy for the sake of staying busy can be just as exhausting as actual work. You might spend hours on tasks that don’t really matter, just to avoid sitting still with your thoughts.

In running, this might look like obsessively tweaking your training plan instead of actually lacing up and heading out. Or filling every weekend with races because slowing down feels uncomfortable. The truth is, productivity isn’t about doing more—it’s about doing what matters. And sometimes, the most productive thing you can do is take a deep breath and allow yourself to rest.

5. You Struggle with Sleep (But Keep Pushing Through)

You’re exhausted, but as soon as your head hits the pillow, your brain flips on like a stadium light. You replay conversations, worry about tomorrow’s to-do list, and stress over things you probably don’t even need to stress about. And even when you do fall asleep, you might wake up feeling just as drained as when you went to bed.

Skimping on sleep doesn’t just impact your energy levels; it affects your mood, focus, and overall health. If you find yourself constantly wired at night but exhausted during the day, it might be time to stop pushing through and start prioritizing real rest. Your body—and your mind—will thank you for it.

6. You Experience Physical Symptoms But Brush Them Off

The headaches, the stomach issues, the constant muscle tension—it’s nothing, right? You push through, maybe stretch a little or drink more water, but you never stop to consider that your anxious feelings might be showing up in your body.

You might experience racing heartbeats, digestive issues, dizziness, or even unexplained aches and pains but dismiss them as minor inconveniences. Since you’re still functioning—going to work, getting in your runs, handling responsibilities—you assume it’s fine.

But anxiety isn’t just in your head. Chronic stress can take a real toll on your physical health, and ignoring it won’t make it go away. While high-functioning anxiety might not significantly impair daily functioning the way social anxiety disorder, depression, or other mental disorders can, it can quietly wear you down over time.

If you’re constantly carrying muscle tension, battling stomach discomfort, or feeling physically drained, it might be time to listen to what your body is telling you—because it’s asking for a break.

7. You Struggle to Accept Compliments or Acknowledge Success

"It was just a half-marathon, not a full." "I didn't even finish in the top 50%." Do those phrases sound familiar to you?

High-functioning anxiety can make it difficult to recognize your own accomplishments. Even after hitting a big milestone—whether it’s finishing a marathon, getting a promotion, or simply making it through a tough week—you don’t stop to celebrate. Instead, your mind jumps to the next challenge, the next thing to worry about.

In running, this might look like finishing a race and immediately critiquing your pace or focusing on what went wrong instead of what you achieved. But success isn’t just about constantly pushing forward—it’s about taking a moment to acknowledge how far you’ve come. Learning to accept compliments and recognize your wins allows you to give yourself the credit you deserve.

8. You Hide Your Anxiety Behind a Smile

To the outside world, you seem calm, collected, and maybe even thriving. You show up, get things done, crack jokes, and reassure everyone that you’re fine—even when you’re struggling on the inside. You might be the friend who offers advice but never shares your own worries, or the runner who cheers everyone on while silently battling self-doubt.

Because you’re managing—working, training, taking care of responsibilities—no one suspects that anxiety is part of the equation. You might even tell yourself it’s not that bad because you’re still keeping up with life. But just because anxiety doesn’t stop you from functioning doesn’t mean it’s not affecting you.

Like running with an injury, ignoring anxiety can only work for so long before it catches up. You don’t have to pretend everything is okay all the time. It’s okay to admit when you’re struggling. It’s okay to ask for support. And it’s okay to take care of your mental health just as intentionally as you do your physical health.

How Running Can Help You Manage High-Functioning Anxiety

Can you use running to treat high-functioning anxiety? Absolutely. When combined with other strategies and treatments, running is a great way to quiet the noise, process anxious thoughts, and give yourself a break from the relentless pressure to do more.

Movement Calms an Overactive Mind

When your brain won’t stop spinning, movement helps slow it down. Running releases endorphins—your body’s natural stress relievers—which can improve your mood, reduce anxious feelings, and bring a sense of calm that lasts long after your run is over. Even a short jog can shift your focus from racing thoughts to the rhythm of your breath and the sound of your footsteps.

Running Provides a Healthy Outlet for Nervous Energy

Anxiety often comes with restlessness—an urge to do something all the time. Running gives that energy a place to go. Instead of bottling up stress or channeling it into overwork, you can lace up your shoes and let it out on the pavement or trail.

It Teaches You to Be Present

Anxiety thrives on “what-ifs” and worst-case scenarios, but running keeps you grounded in the now. Focusing on your breath, your stride, or even the way the sun feels on your skin can help pull you out of an anxious spiral and back into the present moment.

The Running Community Can Offer Support

Anxiety can feel isolating, but running reminds you that you’re not alone. Whether it’s a local run club, a race-day crowd, or an online community like Still I Run, being surrounded by people who get it can make all the difference. Sharing the road (or the struggle of an early morning run) with others can provide the connection and encouragement that anxiety often tries to take away.

You Learn to Embrace Progress Over Perfection

If perfectionism fuels your anxiety, running is a great reminder that progress matters more than being perfect. Some days will feel effortless, and others will be a grind—but every mile counts. Learning to appreciate small victories in running can translate into everyday life, helping you let go of the pressure to be constantly achieving.

Other Coping Strategies to Consider

Pairing movement with other mental health strategies can help you build a well-rounded approach to managing stress and anxious thoughts. Here are a few other coping techniques to consider:

1. Prioritize Rest & Recovery

Just like your body needs recovery after a tough run, your mind needs downtime, too. High-functioning anxiety can make you feel like you have to stay busy, but rest is essential. Try setting boundaries around work, scheduling time to unwind, and allowing yourself guilt-free breaks.

2. Practice Mindfulness & Deep Breathing

Grounding yourself in the present moment can help quiet an overactive mind. Mindfulness techniques—like meditation, deep breathing, or simply paying attention to your surroundings—can interrupt anxious thought patterns and bring a sense of calm. Apps like Headspace or Calm can be great resources to get started.

3. Challenge Perfectionism

High-functioning anxiety often shows up as perfectionism, making it hard to feel satisfied with your efforts. Try shifting your mindset from perfect to good enough. Remind yourself that progress matters more than flawless execution—whether it’s in work, running, or life. Remember—Forward is a Pace.

4. Limit Caffeine & Stimulants

That extra cup of coffee might seem like a good idea, but too much caffeine can heighten anxious feelings and make it harder to relax. If you’re sensitive to stimulants, try swapping some of your caffeine intake for herbal tea, water, or other calming alternatives.

5. Journal Your Thoughts

Writing things down can help you process anxiety instead of letting it spiral. Use a journal to track your emotions, list things you’re grateful for, or simply brain-dump all your worries onto the page. Sometimes, seeing your thoughts written out can make them feel more manageable.

6. Seek Professional Support

Even if you feel like you’re “managing” your anxiety, you don’t have to do it alone. Therapy can be a game-changer, offering guidance, coping strategies, and a space to talk through what’s on your mind. If anxiety is affecting your quality of life, a mental health professional can help you find the right tools to navigate it.

Managing Daily Life With High-Functioning Anxiety Symptoms

Managing high-functioning anxiety isn’t about eliminating it—it’s about finding ways to live with it while still prioritizing your mental well-being. Whether it’s running, journaling, or therapy, the key is discovering what helps you feel more balanced, present, and in control. And remember, you don’t have to do it all at once. Start small, listen to your body and mind, and give yourself grace along the way.