In a non-stop environment like New York City, it can be easy to get caught up in the fast pace of life surrounding you. The subways are packed by sunrise, office windows glow late into the night, and the lines outside of coffee shops are often out the door. In a city that thrives on productivity and achievement, success is easy to spot. But for many New Yorkers, there is a certain type of anxiety underneath that success that might be more difficult to see.
Unlike generalized anxiety disorders, which are marked by anxiety that impacts daily functioning, those with high functioning anxiety appear “fine” on the outside. They most likely excel academically, professionally, and go above and beyond societal expectations. Underneath these accomplishments, there is a struggle on the inside with worry, self-doubt, persistent anxious thoughts, and an overwhelming sense of not feeling good enough. Because one may be able to manage responsibilities and perform well, high functioning anxiety can often go unnoticed by even the individual experiencing it. And because New York is a city characterized by a hustle culture, it can become easy to get caught up in a cycle of chronic pressure.
When the Environment Fuels the Pressure
New York has a unique work culture that thrives on its urgency. From long hours to constant networking, it can create an environment where slowing down or simply taking a break can feel impossible. It’s no secret that environments can shape emotional responses, and it just so happens that the city we live and work in rewards constant productivity. Anxiety then becomes a predictable response. In such an environment, it’s easy to internalize the stress as a personal weakness: the stress of keeping up, feeling overwhelmed, and not doing as well as others.
Recognizing the role that New York City has can be an important first step in managing high functioning anxiety. It can shift the narrative from “something is wrong with me” to “this is a lot for any person to keep up with.”
Signs of High Functioning Anxiety
If high functioning anxiety doesn’t look like visible distress, how does it appear? Some common signs include:
- Uncontrollable worries and negative thoughts: Individuals with high functioning anxiety find themselves in a persistent state of ruminating and endlessly analyzing every aspect of their lives. This constant thought pattern can become exhausting, draining, and overwhelming.
- Perfectionism and people pleasing: Unrealistic high standards may lead to a cycle of self-doubt and negative self-talk, while also struggling to say no to people for fear of looking weak.
- Difficulty relaxing: Even during downtime, an individual with high functioning anxiety may feel restless or even guilty for not continuing to work. This may lead to trouble disconnecting from work long after the workday ends.
- Physical symptoms: Trouble sleeping, muscle tension, exhaustion, and even abdominal discomfort may all be signs of high functioning anxiety. Long-term fatigue and stress often has health impacts that can last long beyond a career.
Letting Go of What We Can’t Control
Ultimately, we cannot control:
- The competitive nature of certain trades
- Workplace expectations
- The pace of the city
However, we can influence:
- The boundaries we set around work communication: This can include learning to say no, not answering emails outside of working hours, or not taking on additional tasks outside of requirements.
- How often we grant ourselves genuine rest: It’s easy to spend our free time thinking about the workday behind us, as well as the week ahead. This can often increase anxiety and stress, while allowing legitimate rest outside of work time can decrease these feelings.
- The time we spend outside of work environments that may trigger stress: Being intentional about carving out time in calmer, more grounding spaces, such as a quiet walk, time at home without distractions, or stepping away from crowded environments, can help regulate your nervous system and create a buffer against chronic stress.
- The priorities we choose to invest time and energy in: High functioning anxiety often convinces us that everything is urgent and equally important. In reality, learning to differentiate between what truly matters and what can wait is the key. Choosing to invest in relationships, hobbies, and personal well-being can gradually shift your baseline from survival mode to a more balanced way of living.
Even in an environment like New York, there is always an opportunity to unwind, manage stress, and fight for a better work-life balance. Simple changes like adding relaxation techniques into your daily routine, seeking support from others, and exercising may lead to more complex changes like learning to say no and countering negative thoughts. Seeking professional help, such as psychotherapy, is also a big step towards a more anxiety-free life.
Redefining Success and Seeking Support
In cities like New York, it can be common to normalize exhaustion. Over time, this can make it difficult to recognize when the stress has turned into burnout. Acknowledging the weight of this pressure is not an admission of failure, but rather an honest response to a demanding environment. High functioning anxiety can improve when people find a space to slow down and reflect on the patterns that are driving their stress.
New York City has always been a place that celebrates ambition, but it is important to recognize that ambition does not have to come at the expense of ignoring your emotional well-being. Success does not just come from workplace wins, but also in learning when to pause and setting boundaries that allow you to protect your energy.
High functioning anxiety thrives in constant motion. When we slow down to acknowledge it, we can begin to reshape what thriving — not just surviving — in a demanding city may look like.
Citations
https://www.summitstone.org/2024/07/02/7-signs-of-high-functioning-anxiety/
https://www.helpguide.org/mental-health/anxiety/high-functioning-anxiety
https://www.uclahealth.org/news/article/what-does-high-functioning-anxiety-look-like