Some of us really do work well under pressure—but when that pressure is self-imposed and gets to be overwhelming, it’s worth taking time to pause and ask ourselves whether the good work is actually worth it. That’s because what we might perceive as productivity or efficiency, and thus normalized or even celebrated, might actually be something much less healthy. When the productivity and efficiency is driven by negative emotions, it could be high-functioning anxiety.
An estimated 40 million adults in the United States suffer from general anxiety disorder, according to the National Alliance on Mental Illness. Symptoms of general anxiety disorder include:
- Excessive worrying
- Difficulty concentrating
- Irritability
But high-functioning anxiety is ever so slightly different. Often people with high-functioning anxiety present themselves with qualities that look admirable from the outside: They are high achievers who are organized, detailed oriented, and proactive. They are often outgoing and good at solving problems.
But if these good qualities are rooted in insecurity or are used as a way of masking negativity, then they could be coming at the expense of your mental-emotional health—and that’s a problem.
If you’re a productive individual, ask yourself the following questions:
- Do you have significant fear of criticism or engage in frequent self-criticism?
- Do you feel ashamed or inadequate if you don’t accomplish your goals?
- Do you feel as if you are not in control or on the verge of losing control?
- Do you tend to focus on worst-case scenarios when it comes to your tasks?
- Do you need frequent reassurance or worry that if you say no, then you’ll be perceived as inadequate, or a task won’t get done?
- Do you seek perfection even at the expense of your own emotional well-being?
If your productivity might be high-functioning anxiety, the best thing you can do is learn to establish boundaries and reframe the thinking behind your actions. Start by:
- Saying no when you need to, so you can avoid overwhelm
- Setting realistic goals and focusing on progress instead of perfectionism
- Schedule down time for yourself so you are able to actively remove yourself from high-functioning tasks
Once you’ve done this, you can focus on ensuring your productivity and efficiency are done in a healthy way by:
- Challenging any negative thoughts about worst-case scenarios with tangible evidence-based observations
- Focusing on actionable steps you can take to accomplish realistic goals
- Practicing gratitude for what you’ve accomplished and acknowledging that you can’t always do everything
Above all, it helps to remember that perfectionism is never attainable or healthy—good is often good enough!
