In today’s world, staying busy is often seen as a sign of success. Many people take pride in multitasking, meeting deadlines, and handling responsibilities without showing any signs of pressure. But behind that calm and capable appearance, a silent form of stress may be growing. Doctors call it high-functioning stress — a state where a person looks composed on the outside but feels constantly tense on the inside.
According to Dr. Santosh Chavan, Consultant Psychiatrist at Jupiter Hospital, Pune, this kind of stress is tricky to spot. Unlike burnout, which shows clear signs of exhaustion and withdrawal, high-functioning stress hides behind productivity. “People with high-functioning stress perform very well at work or school, but their body and mind never really relax. They are always alert, thinking ahead, and trying to control everything,” he explains.
Common signs include racing thoughts, irritability, muscle tension, and trouble relaxing even after work hours. One of the earliest effects of this condition is poor sleep. The body, caught in a loop of constant alertness, forgets how to rest properly.
Dr. Chavan says that stress hormones like cortisol and adrenaline are released whenever the brain senses pressure. These hormones help us stay focused in emergencies, but when they remain high for too long, they prevent the body from entering rest mode. “Your body feels like it’s still in a fight-or-flight situation, even when you’re in bed trying to sleep,” he adds.
This constant state of alertness disrupts the circadian rhythm — the natural body clock that tells you when to sleep and wake up. Without deep, restorative sleep, the brain and body don’t get a chance to recover, which leads to more fatigue, anxiety, and frustration the next day.
Over time, this stress-sleep imbalance can become a harmful cycle. “You feel tired but can’t sleep, then get more stressed because of the tiredness,” says Dr. Chavan. Research has shown that chronic stress and sleep loss can also lead to weight gain, weakened immunity, and metabolic problems such as diabetes or hypertension.
The good news is that this cycle can be broken. Dr. Chavan suggests that the first step is to accept that constant productivity is not healthy. “You cannot perform at your best if your body doesn’t recover,” he says. Rest is not a sign of weakness — it’s necessary for balance and long-term success.
Creating a consistent sleep schedule helps reset the body’s rhythm. Going to bed and waking up at the same time every day, even on weekends, trains your brain to recognise when it’s time to rest. Avoiding caffeine, heavy meals, and bright screens at least an hour before bedtime also makes a big difference. Instead, choose calming habits such as reading, gentle stretching, or listening to soft music.
Another important point is to manage stress during the day, not just at night. “People often try to relax only when they lie in bed, but by then, the body is already overstimulated,” says Dr. Chavan. Taking short breaks between tasks, practising deep breathing, or spending a few minutes in mindfulness or meditation can help reduce cortisol levels and prevent stress buildup.
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Physical activity is another key factor. Gentle exercises like evening walks or yoga help release tension and improve sleep quality. However, intense workouts should be avoided close to bedtime, as they can make you more alert.
The biggest challenge for high-functioning individuals is learning to mentally disconnect. “Many people bring their office into the bedroom — checking emails, replaying meetings in their mind, or planning the next day,” notes Dr. Chavan. Setting boundaries is essential. Creating a ‘digital curfew’ — where you stop using phones, laptops, or work messages an hour before bed — tells the brain it’s time to relax.
Simple relaxation rituals such as writing a short gratitude list, drinking herbal tea, or taking a warm shower can also signal the mind to slow down.
Most importantly, people must change how they view rest. “Sleep is not a luxury or a waste of time,” says Dr. Chavan. “It’s a biological need. Your mind and body repair themselves when you sleep. Skipping it only harms your performance in the long run.”
He adds that high-functioning individuals often confuse rest with laziness, but that’s a dangerous mindset. True productivity comes from knowing when to pause, not just how hard to push.
In the end, balancing ambition with recovery is the real sign of strength. If you find yourself constantly on edge, unable to sleep, or mentally restless even after achieving your goals, it might be time to step back. Talk to a professional, re-evaluate your habits, and make space for relaxation.
Your body and mind are not machines — they need downtime to stay healthy. Learning to slow down, even for a few moments a day, can improve sleep, restore energy, and bring peace back into your daily routine.
As Dr. Chavan reminds, “Thriving in life doesn’t come from doing everything nonstop. It comes from giving yourself permission to rest — because rest is how you heal, grow, and truly function at your best.”
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