Breaking Down the Differences: Perfectionism vs. High-Functioning Anxiety

In the era of social media, an abundance of videos surfaces, featuring individuals recounting their personal experiences with high-functioning anxiety. This label commonly characterizes those who grapple with anxiety while adeptly masking it.


The National Alliance on Mental Illness indicates that a staggering number of over 40 million adults in the United States contend with various forms of anxiety. Given these substantial figures, it’s hardly surprising that numerous individuals have embarked on their own unique narratives and voyages to share.

Frequently surfacing on social media is another term: perfectionism. While not officially classified as a mental illness, perfectionism can significantly complicate one’s quality of life. Psychology Today defines perfectionism as an intense desire to evade failure, often accompanied by self-judgment and critical evaluation of oneself and others for any mistakes.


Though perfectionism and high-functioning anxiety exhibit striking similarities, they do possess distinct nuances, particularly in their interrelation. To glean comprehensive insights into both concepts, we exclusively sought the expertise of Lindsey Bass, a dedicated LGBTQ+ therapist specializing in anxiety at Linden Tree Counseling, who sheds light on these terms and their differentiating factors.

What is perfectionism?

Perfectionism is a multifaceted phenomenon. While society often esteems it due to its connection with achievement and diligent characteristics, it harbors complexities that can actually diminish one’s overall well-being. Prior to identifying whether you align with the traits of a perfectionist, it’s crucial to understand that “perfectionist” isn’t a diagnostic term; instead, it signifies a distinct trait.


Lindsey Bass, an LGBTQ+ therapist specializing in anxiety at Linden Tree Counseling, exclusively shares, “In psychology, perfectionism is classified as a personality trait that varies among individuals, much like extroversion. Some individuals exhibit a higher degree of this trait (‘perfectionists’), while others display a lower degree (non-perfectionists). Given its variable nature, researchers have also identified several distinct forms of perfectionism, some of which may or may not align with the conventional notion of ‘perfectionists.'”

Similar to other personality traits, perfectionism exists on a continuum, and not all perfectionists exhibit uniform characteristics. Individuals direct their perfectionism in diverse ways; some focus it inwardly, while others project it outwardly. As Bass elucidates, self-oriented perfectionism stands as the most prevalent type, compelling individuals to constantly excel and attain the highest standards in all aspects of their lives. Conversely, other-oriented perfectionism places pressure on others to excel and evade failure or errors.

What is high-functioning anxiety?

Conversely, high-functioning anxiety pertains to individuals who grapple with a form of diagnosable anxiety. However, as highlighted by Lindsey Bass, the term “high-functioning” lacks medical classification and doesn’t serve as an official benchmark for categorizing anxiety.

Instead, it characterizes individuals with anxiety who seldom manifest their symptoms in public settings. Whether adopted as a coping mechanism or due to external pressures, those with high-functioning anxiety often project a veneer of normalcy despite experiencing internal anxiety. Bass explains, “Individuals with high-functioning anxiety may have developed coping strategies that prioritize external circumstances over their inner emotional state.


This tendency can lead to heightened anxiety about their performance, which is why descriptions of high-functioning anxiety frequently intersect with notions of perfectionism.”

However, it’s crucial to acknowledge that high-functioning anxiety is just as insidious as its more overt counterpart. “Despite their outward composure and ability to handle daily responsibilities, individuals with high-functioning anxiety grapple with the same internal symptoms of anxiety—persistent worry, difficulty controlling anxious thoughts, restlessness, and sleep disturbances, among others,” affirms Bass.


Nevertheless, due to its covert nature and the absence of conspicuous indicators, detecting the presence of high-functioning anxiety can prove challenging. Unless openly disclosed by the individual, many individuals surrounding you could be silently wrestling with high-functioning anxiety, unbeknownst to others.

Differences between perfectionism and high-functioning anxiety

Perfectionism and high-functioning anxiety share similarities, but they differ in their core characteristics and effects on individuals.


Perfectionism:

• Definition: Perfectionism refers to a personality trait characterized by an intense desire to avoid failure and a tendency to judge oneself and others harshly for making mistakes.
• Nature: It is a trait rather than a diagnosable mental illness.
• Manifestation: Perfectionists often set extremely high standards for themselves and strive to meet those standards in various aspects of life.
• Focus: The focus is on achieving flawlessness and excellence.
• Impact: Perfectionism can lead to stress, anxiety, and a decreased quality of life as individuals constantly feel pressured to meet their unrealistic standards.
• Variations: There are different forms of perfectionism, including self-oriented (pressuring oneself to excel) and other-oriented (pressuring others to succeed).

High-Functioning Anxiety:

• Definition: High-functioning anxiety refers to a type of anxiety where individuals experience anxiety symptoms internally but manage to appear composed and functional externally.
• Nature: It is a form of diagnosable anxiety but not officially categorized as “high-functioning anxiety” in diagnostic criteria.
• Manifestation: People with high-functioning anxiety often appear calm and collected on the surface, despite experiencing anxiety-related symptoms internally.
• Focus: The focus is on maintaining a façade of normalcy and functionality.
• Impact: High-functioning anxiety can lead to constant worry, difficulty stopping anxious thoughts, restlessness, and sleep disturbances, affecting overall well-being.
• Concealment: It is concealed anxiety, making it challenging to detect without open communication.
• Interrelation: High-functioning anxiety can coincide with perfectionism due to the pressure to excel in outward performance.

In summary, perfectionism revolves around setting high standards and avoiding failure, while high-functioning anxiety involves internal anxiety symptoms masked by outward composure. While they may coexist, understanding their distinctions is crucial for recognizing and addressing these complex psychological experiences.

Dealing with perfectionism and high-functioning anxiety

Dealing with perfectionism and high-functioning anxiety requires a combination of self-awareness, coping strategies, and seeking professional help if needed. Here are some steps you can take:

Dealing with Perfectionism:

1. Challenge Negative Thoughts: Recognize and challenge unrealistic or negative thoughts that contribute to perfectionism. Replace them with more balanced and compassionate perspectives.
2. Set Realistic Goals: Set achievable goals and standards for yourself. Understand that perfection is unattainable, and it’s okay to make mistakes.
3. Practice Self-Compassion: Treat yourself with the same kindness and understanding you would offer to a friend. Accept imperfections and learn from setbacks.
4. Celebrate Progress: Acknowledge and celebrate your efforts and achievements, even if they are not flawless. Focus on growth rather than absolute perfection.
5. Time Management: Prioritize tasks and allocate realistic timeframes. Avoid overloading yourself with too many tasks at once.
6. Mindfulness and Relaxation: Practice mindfulness techniques and relaxation exercises to reduce stress and anxiety. Meditation, deep breathing, and yoga can help manage perfectionistic tendencies.
7. Seek Support: Share your struggles with close friends, family members, or a therapist. Their perspectives can provide valuable insights and support.

Dealing with High-Functioning Anxiety:

1. Recognize Triggers: Identify situations, thoughts, or behaviors that trigger your anxiety. Awareness is the first step in managing it.
2. Practice Self-Care: Prioritize self-care activities such as exercise, proper nutrition, sufficient sleep, and engaging in hobbies you enjoy.
3. Mindfulness and Grounding: Practice mindfulness to stay present and grounded. Engage your senses to focus on the present moment and alleviate anxious thoughts.
4. Healthy Coping Mechanisms: Replace unhealthy coping mechanisms (such as avoidance) with healthy ones like journaling, deep breathing, and relaxation techniques.
5. Set Boundaries: Learn to say no and set boundaries to prevent overwhelm and overcommitment.
6. Professional Help: If high-functioning anxiety significantly affects your daily life, consider seeking help from a therapist. Cognitive-behavioral therapy (CBT) and other therapeutic approaches can be beneficial.
7. Medication: In severe cases, a doctor or mental health professional might recommend medication to manage anxiety symptoms. Consult with a healthcare provider to explore this option.
8. Support Network: Surround yourself with supportive friends and family who understand your challenges and can provide encouragement.

Remember that dealing with perfectionism and high-functioning anxiety takes time and effort. Be patient with yourself, and don’t hesitate to seek professional assistance if these challenges become overwhelming.