What Is High-Functioning Anxiety?
High-functioning anxiety is a hidden struggle that often goes unnoticed by others—but deeply affects the person experiencing it. On the outside, you might seem successful, capable, and in control. Internally, though, you may be constantly overwhelmed by self-doubt, overthinking, and fear of failure.
People with high-functioning anxiety often:
- Strive for perfection
- Anticipate the worst-case scenario
- Overwork themselves to exhaustion
- Set unrealistic expectations
- Feel like they can’t afford to slow down
This constant mental pressure can lead to chronic stress and burnout. You might feel like you always have to “perform” but never get a moment to rest or be real. Over time, this can erode your self-worth, leaving you feeling like a fraud in your own life.
What Is Imposter Syndrome?
Imposter syndrome (or “impostor phenomenon”) is the persistent belief that you’re not as competent or successful as people think you are. You may worry that you’re a fraud—and that at any moment, someone will “find you out.”
Even if you have the qualifications, skills, or experience, imposter syndrome can make you feel like:
- You don’t belong
- You’re not good enough
- Your success is just luck
- You’re going to be exposed
Though often associated with high-achieving professionals, imposter syndrome can show up in all areas of life—at work, in parenting, in relationships, and even in therapy.
The Connection Between Anxiety and Imposter Syndrome
If you struggle with anxiety, you’re more likely to experience imposter syndrome. Why? Because anxiety primes your brain to scan for threats—even imagined ones. The fear of being “found out” becomes a mental loop that’s hard to escape.
You might relate to these thoughts:
- “What if they realize I’m not qualified?”
- “I only got lucky—anyone could’ve done it.”
- “I’m fooling everyone.”
Over time, these thoughts can lead to self-sabotage, avoidance, and burnout. You might work harder than ever to “prove” your worth, even when no one is asking you to.
Signs You Might Be Struggling With High-Functioning Anxiety and Imposter Syndrome
It’s easy to dismiss your symptoms when you appear to be doing “well.” But inner distress matters. If you’re experiencing any of the following, it may be time to seek support:
- Persistent self-doubt
- Perfectionism and overworking
- Fear of failure or exposure
- Minimizing your achievements
- Avoiding new opportunities
- Difficulty accepting praise
- Chronic worry or restlessness
- Trouble relaxing, even after success
How Imposter Syndrome Impacts Mental Health
Living in a constant state of anxiety and self-doubt takes a toll on your mental health. When left unaddressed, imposter syndrome and high-functioning anxiety can contribute to:
- Depression
- Panic attacks
- Sleep disturbances
- Low self-esteem
- Social isolation
- Relationship strain
- Emotional exhaustion
If you’re feeling stuck in a loop of overthinking, self-criticism, and burnout, that’s reason enough to reach out.
Why Does the Brain Create Imposter Syndrome?
Blame it on your brain’s survival wiring. The part of your brain known as the amygdala—responsible for detecting threats—can’t always tell the difference between real danger and modern stressors, like a new job or a high-stakes project. When this part of the brain is overactive, it can amplify thoughts like:
- “They’ll find out I don’t belong here.”
- “What if I fail?”
- “I’m not enough.”
This fight-or-flight response, although meant to keep us safe, often fuels anxiety and imposter syndrome. Therapy can help you learn how to calm this response and rewire your internal narrative.
Who Is Most Affected?
Research shows that imposter syndrome disproportionately impacts:
- Women
- People of color
- First-generation professionals
- High achievers
- Those navigating new environments (college, promotions, leadership roles)
A University of Texas study found that up to 70% of minority individuals experience imposter syndrome at some point. While imposter syndrome is not exclusive to any one group, systemic pressures, underrepresentation, and discrimination can make these feelings more intense.
How to Overcome Imposter Syndrome and Manage Anxiety
Here are evidence-informed strategies to get started:
1. Name It to Tame It
Recognizing imposter syndrome for what it is—anxiety-driven thinking—can help you loosen its grip.
2. Challenge Your Inner Critic
When self-doubt arises, question it. Ask: “Is this fact or feeling?” Write down evidence that supports your competence.
3. Reframe Failure
Instead of viewing mistakes as proof you don’t belong, see them as opportunities to learn and grow. Everyone starts somewhere.
4. Celebrate Your Wins
Keep a “confidence file” with positive feedback, accomplishments, or moments of pride. Revisit it when doubt creeps in.
5. Practice Self-Compassion
Be gentle with yourself. Speak to yourself the way you would speak to a friend who’s struggling.
6. Let Go of Perfectionism
Done is better than perfect. Progress matters more than flawlessness. Start valuing effort over outcome.
7. Talk to a Therapist
Therapy provides a safe, non-judgmental space to unpack your fears and build tools for confidence and resilience. If you’re looking for anxiety therapy in Washington State, Golden West Counseling can help.
At Golden West Counseling, we specialize in therapy for anxiety, perfectionism, and imposter syndrome. Whether you’re navigating a new career, a life transition, or long-standing self-doubt, we’re here to help.
Take the First Step Toward Support
If you’re struggling with anxiety or imposter syndrome, don’t wait for things to get worse. Therapy can help you reconnect with your worth and reclaim your confidence.
Contact Golden West Counseling today to schedule a free consultation.
Explore our therapy services for anxiety and self-doubt in Washington State.
