What is High Functioning Depression and Anxiety? An Indian Perspective.

What does it mean to be completely functional on the outside? You go to work, do your laundry, eat dinner on time and work out. But on the inside- you feel exhausted, overwhelmed and disconnected. It feels like nothing has any meaning. It feels impossible to just be, in the present moment. 

People often say:

• “You don’t look depressed.”
• “You’re doing fine at work, so you can’t be struggling.”
• “Everyone has stress—why are you making it a big deal?”
• “You need to snap out of it, just use your willpower”

This feeling has a name, it’s called high-functioning depression and anxiety—when someone can maintain their responsibilities but still suffer internally.

This guide will help you understand high-functioning depression and anxiety, recognise its signs, and find ways to manage it.

Note: Signs of High functioning depression and anxiety are different from that of standard signs of depression or anxiety which impairs normal functioning of day to day life.

“The world sees competence, but high-functioning anxiety means carrying invisible weights no one else can feel.” — Dr. Aakriti Peshion, Psychiatrist

Rahul's Story: The Hidden Struggles Behind Success

Rahul (name changed), a 30-year-old IT professional in Bangalore, was often labelled as "the intelligent one" He consistently met deadlines, maintained a confident demeanour in meetings, and was perceived as ‘successful’. However, beneath this façade, Rahul grappled with persistent anxiety, overthinking, and self-doubt.

He endured sleepless nights before presentations and experienced panic attacks in solitude. He did try seeking help, but attempts to confide in his family were met with dismissive remarks like, "You're doing great in your career—what do you have to worry about?"

It wasn't until Rahul sought therapy that he was diagnosed with high-functioning anxiety, realising that his internal struggles were valid, even if invisible to others.

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7 Signs of High-Functioning Anxiety

• Perfectionism: You push yourself to meet impossible standards and are hard on yourself for any mistakes.
• Overthinking and cannot disconnect: You replay conversations and decisions, worrying about “what ifs” and feeling overwhelmed by choices.
• Need for Control: You try to plan every detail and feel anxious when things don’t go as expected.
• Procrastination and Avoidance: You delay tasks or avoid situations out of fear of failure or not meeting expectations.
• Physical Symptoms: Even when calm, you may have headaches, tense muscles, sweating, or a racing heart.
• Difficulty Relaxing: It’s tough to unwind or enjoy downtime, and you often feel restless or pressured to stay productive.
• Imposter Syndrome or Fear of Criticism: You doubt yourself, fear being exposed as inadequate, and take criticism deeply.

7 Signs of High-Functioning Depression

Several subtle yet persistent signs can indicate its presence:

• Persistent sadness or hopelessness, even if you seem outwardly fine to others
• Loss of interest or pleasure in activities and hobbies that once brought joy
• Changes in appetite, such as eating much more or less than usual, often leading to noticeable weight fluctuations
• Sleep disturbances, including insomnia or sleeping excessively
• Constant fatigue or low energy, making even simple tasks feel overwhelming
• Difficulty concentrating or making decisions, which may affect productivity at work or school
• Negative self-perception, including low self-esteem and frequent self-criticism, even when others offer praise

Why High-Functioning Mental Health Issues Are Often Overlooked

1. "If You're Doing Well, You Can't Be Struggling" Mentality

Have you heard of ‘appearances can be deceptive’? Well, it’s easier to say than practice. Chances are when we meet someone who seems to be doing well we think that they must be feeling good too. But this is not always the case. In Indian culture especially, we tend to focus a lot more on appearances than how things actually may be beneath the surface. 

2. Cultural Normalisation of Overworking and Stress

In India, stress, anxiety, and exhaustion are often seen as just part of life. Expressions like "That's just how life is—keep going" or "Be grateful—you have a good job and family" are common responses to burnout. 

3. Emotional Struggles Dismissed as "Overthinking"

People with high-functioning depression often hear -

• "Why are you complaining? Others have bigger problems."
• "You just need to be more positive."

Because they are still "functioning," their struggles are often not taken seriously. But, the reality is that even if someone is drowning in a pool, or in the ocean - they are still drowning, and both need recognition and help. 

Managing High-Functioning Depression and Anxiety

1. Acknowledge That Your Struggles Are Valid

Just because you look okay doesn't mean your struggles aren't real. Mental health conditions don't always "look obvious"—and that's okay.

2. Stop Measuring Your Worth by Productivity

Many Indians tie their self-worth to achievements. Remember, you are more than your job, grades, or responsibilities—you deserve rest and happiness.

3. Allow Yourself to Slow Down Without Guilt

If your mind is always in overdrive, taking a break isn't laziness—it's self-care. Give yourself permission to pause, reflect, and rest.

4. Challenge Negative Thoughts About Yourself

Reframe thoughts like:

• "I should be able to handle this alone." → "Everyone needs help—it's okay to ask for support."
• "I'm not struggling enough to need therapy." → "If I feel overwhelmed, I deserve guidance, no matter what."

5. Seek Therapy to Process Hidden Emotions

Many with high-functioning depression or anxiety bottle up emotions instead of addressing them. Therapy can help identify suppressed feelings and teach coping strategies.

You can find Depression specific Therapists at Amaha

Amaha has Top Rated Therapists who offer evidence-based therapies which are tailored to your concerns, culture, language, personality and preferences

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Communicating About High-Functioning Depression and Anxiety in India

High-functioning depression and anxiety can be especially hard to explain—because from the outside, everything looks fine. You're working, studying, socialising… but inside, it’s a different story. In India, where mental health is still misunderstood and often dismissed unless it disrupts daily life in obvious ways, starting a conversation can feel like an uphill battle. Here's how to navigate it with different people in your life:

Explaining It to Family

Mental health struggles often don’t “look” serious to Indian families—especially when you’re fulfilling your responsibilities. The belief that “if you’re functioning, you must be okay” runs deep. Add to that the stigma around "dimaag ki bimari" (mental illness), and it’s easy to feel unseen or invalidated.

What might help:

• Focus on how it feels, not just what it is.
• Connect it to things your family already understands—like tiredness, mood swings, or difficulty sleeping.

Try saying:

• "I get things done, but I feel drained all the time—as if I'm running on empty."
• "I'm not just tired, I'm emotionally and mentally exhausted even when nothing is wrong on the outside."
• "This isn't about being weak—it's about my brain needing help, the same way you'd treat a fever or diabetes."

Talking to Your Boss or Colleagues

Indian workplaces are evolving, but mental health still isn’t the easiest topic to bring up. Instead of labelling your experience, it can be more effective to talk in terms of focus, energy, or stress management—areas most workplaces relate to.

Try framing it like this:

• "I’ve been feeling consistently overwhelmed, and I want to work on managing it so I can bring my best to work."
• "I’m taking steps to build better mental resilience so I can meet deadlines without burning out."
• "I may need some flexibility occasionally to attend therapy—it helps me stay focused and productive."

Many HR departments now offer mental health benefits or EAPs (Employee Assistance Programmes)—it’s worth checking in confidentially if your organisation does too.

Seeking Support from Friends

Friends may dismiss your struggles because you “seem fine”—especially if you’re laughing in photos or posting on social media. But invisibility doesn't mean non-existence.

If they say “But you don’t look depressed,” you could respond:

• "That’s the hardest part—I look okay, but I’m fighting a silent battle every day."
• "Mental health issues aren’t always visible. High-functioning just means I hide it well, not that I’m not struggling."
• "I’m sharing this with you because I trust you—it helps to have someone who understands, even if they can’t fix it."

Finding one or two people who truly “get it” can be a lifeline. If they don’t, seek community elsewhere—there are mental health support groups (both online and offline) where you don’t have to explain yourself from scratch.

Final Thoughts: You Don't Have to Struggle Alone

High-functioning depression and anxiety are real, valid, and deserving of support. Just because you are "functioning" doesn't mean you are okay.

If you relate to this, you deserve rest, self-compassion, and professional support. Seeking help is not a weakness—it's a way to take care of yourself.

At Amaha, we understand what it's like to feel overwhelmed but unseen. Our team of experienced therapists and evidence-based tools are here to support you—whether you're just starting out or have been carrying this silently for a long time.

You don’t have to go through this alone. We’re here when you’re ready.

If you are still confused about your condition, Speak to our Care Team

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Frequently Asked Questions -

1. What is high-functioning depression or anxiety?

High-functioning depression or anxiety means you may seem fine on the outside—managing work, relationships, and responsibilities—but inside, you're struggling with exhaustion, sadness, worry, or numbness. It's real, and it's valid. Constantly struggling with emotional intimacy in relationships.

2. Can someone be successful and still be depressed or anxious?

Yes. Many high achievers struggle silently. In Indian society especially, success is often seen as proof of well-being—but mental health challenges don’t always show up externally.

3. How do I know if I have high-functioning depression or anxiety?

Some common signs include emotional exhaustion, persistent self-doubt, trouble relaxing, and using overwork as a distraction. If you're constantly anxious or low but still "getting things done," it might be time to explore what’s beneath the surface.

4. Is high-functioning anxiety a clinical diagnosis?

Not exactly. It’s not a formal diagnosis, but rather a commonly used term to describe people who experience anxiety symptoms while appearing outwardly composed or successful.

5. Why is this often missed in India?

In India, mental health struggles are often ignored unless they visibly disrupt daily life. People are praised for pushing through stress, and emotional concerns are frequently dismissed as “overthinking” or “weakness.”

6. Can I explain this to my family without them dismissing me?

It can be hard, but framing it in terms they understand—like feeling constantly tired or mentally drained—can help. You can say, “I’m doing everything I need to, but it’s taking a toll on me emotionally.”

7. Do I really need therapy if I’m still functioning?

Yes—functioning doesn’t mean thriving. If you’re overwhelmed, disconnected, or constantly anxious, therapy can help you understand your emotions, set boundaries, and feel more balanced.

8. What if I feel guilty for slowing down or resting?

That’s common, especially in cultures where productivity is praised. But rest is not a reward—it’s a necessity. Learning to slow down without guilt is a key part of healing.

9. How can I talk about this at work without being judged?

You don’t need to disclose everything. You can say, “I’m focusing on managing stress and mental health to work better long-term.” Framing it around productivity can help build understanding in Indian workplaces.