Do you ever feel like your mind is on a high alert setting? Maybe you jump out of your skin when there’s an unexpected noise or you’re always checking over your shoulder in case there’s someone creeping up on you. You might just assume that feeling on edge is normal, or even dismiss it as a personality trait, but it can be a sign of hypervigilance.
What is hypervigilance?
Our brain is hard-wired to protect us from potential threats. So, when there’s a situation that it perceives to be dangerous, it sends a signal to our body to be on guard. However, under some circumstances, our brain can struggle to distinguish between a safe and unsafe situation, which can lead to us being hypervigilant all the time.
Hypervigilance is a state of extreme alertness. If you’re hypervigilant, you’re constantly on the look-out for danger and sensitive to anything that could be a threat, like raised voices or unfamiliar places. Being on edge all the time can be incredibly stressful, draining and exhausting. It can make it difficult for you to focus on tasks or conversations, take a toll on your relationships and reduce your quality of life.
Here are some examples of what hypervigilance can look like:
Symptoms of hypervigilance:
What is the cause of hypervigilance?
There are different reasons why someone might experience hypervigilance, but it’s often a response to trauma or a sign of post traumatic stress disorder (PTSD).
PTSD is a mental health condition that can develop after someone experiences or sees a traumatic event. Following trauma, a person’s nervous system can become dysregulated and their brain might keep them on-guard as a defense mechanism against potential threats, even in a safe environment.
Other mental health issues that might cause hypervigilance include:
What can trigger hypervigilance?
Everyone will have a different experience of hypervigilance, from what has caused it to how it presents itself, so the triggers will vary too. Here are some of the more common ones:
Beth, a CBT therapist at ieso says…
“Hypervigilance is a state of high alert and sensitivity to one’s surroundings which may form part of anxiety disorders or PTSD. Within CBT, if somebody is presenting with hypervigilance, we might draw out a cycle to understand how they experience this. We would look at any specific thoughts, feelings, physical responses and behaviours which the person might be feeling stuck within. We can also help people to develop different responses and coping mechanisms to manage hypervigilance more effectively.”
Recognising your triggers can help you to break the cycle and manage your feelings. Whether it's an emotional trigger, like feeling irritable, or a physical symptom, like your heart rate increasing, note where and when it happened, so that you can understand why it happened. The more aware you are of what kind of thing sets you off, the more prepared you’ll be next time you’re in that situation.
Support yourself through self-care
If you’re experiencing stress or a mental health issue, taking good care of yourself can make a huge difference to how you feel.
Sleep helps us to regulate our emotions and stabilize our mood. When we don’t get enough sleep, we can feel irritable, stressed and generally low. To make sure that you get the best quality sleep, you can improve your sleep hygiene by:
When you’re having negative thoughts, distracting yourself can disrupt the cycle, shift your focus and give your brain a break. You could do something relaxing, like listening to music or watching TV, you could call a friend for a chat, or go for a walk or do some exercise. Distraction works best if you’re doing things that are genuinely fun or interesting to you.
Sometimes, going through mental health struggles can make you feel really isolated, but it’s important to remember that you’re not alone. Other people also experience hypervigilance, for many different reasons.
If you’re feeling lonely, try talking to a friend or family member who you trust; there’s a good feeling that comes with getting something out in the open. If you don’t feel able to talk to the people in your life, you can call Samaritans helpline for free, 24/7 365 days a year on 116 123.
Relaxation techniques can help you to feel more centred and less on edge. You could try muscle relaxation, where you tense then relax each part of your body, or focused breathing.
Focused breathing can help to slow your heart rate and calm you down. Try breathing in slowly and deeply through your nose, then breathe out slowly and deeply through your mouth. It can be helpful to count from 1-5 on each breath.
Often, we find ourselves worrying about things that have happened in the past, or things that might happen in the future. Mindfulness can interrupt negative thoughts and help to bring you back to the present moment. Focus on your five senses; thinking about what you can hear, taste, smell, touch and see.
Instead of thinking about all of the things you can’t control, flip it around and make a list of all the things you can control. For instance, could you improve your diet and nutrition, exercise more, or see the people you love more? Focusing on these things could have a positive impact on your life.
If you’re struggling with hypervigilance, PTSD or an anxiety disorder, cognitive behavioural therapy (CBT) is an effective treatment. CBT is a talking therapy that can help you manage your problems by changing the way you think and behave, improving your state of mind.
At ieso, we offer typed CBT with online appointments that you can join from the comfort of your home. Our appointments are confidential and flexible with times that fit around your life. We also offer video calls in some areas. Find out more about CBT with ieso.
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