Introduction to hypervigilance What is hypervigilance? Simply put, hypervigilance is when your fight-or-flight instinct goes into overdrive. Our brains are designed to be aware of potential dangers, but trauma and anxiety can heighten this to a point of extra-sensitivity. Over time you may become exhausted because your body is not designed to be in this heightened state for extended periods of time. You could have trouble eating and sleeping and be prone to outbursts. It’s important to note that hypervigilance isn’t a diagnosis in itself – it appears as part of PTSD, anxiety, depression and childhood trauma, and other conditions. If you have grown up in an unpredictable environment, your brain could have developed to combat this with hypervigilance as a form of self-protection. Am I hypervigilant? Hypervigilant behaviour looks different depending on the individual and the underlying cause. What follows is not an exhaustive list, but some examples to help you recognise this behaviour. Surroundings Perhaps you like to sit with your back to a wall to ensure no one can sneak up on you, or you sleep with the lights on. Those who are hypervigilant about their surroundings may also find themselves jumping at the slightest noise or motion. Body and mind You could be aware of your own body to the point where it could actually be detrimental to your health. You may think that a minor ache or pain is more serious than it is, resulting in a vicious cycle. Catastrophising Hypervigilant minds can get stuck thinking about the worst-case scenarios. For example, if you haven’t received a call from a loved one when expected, you could start thinking that something has happened to them that has left them incapacitated when really they’re busy or have got distracted. Furthermore, if life seems like it is going well, you might be experiencing anxiety waiting for something bad to happen. Avoidant behaviour You may find that you have an overreaction to traumatic experiences – for instance, if you were in a car accident, you may decide to never drive again, even if means missing out on jobs and family events. Sometimes this can extend into agoraphobia, a fear of places, people or situations you see as threatening. Some people also experience barriers to trying new activities or learning new skills because they worry they will not be good at them or that others will judge them if they’re not perfect. Insecurity This is closely linked with a history of trauma – you may struggle with people pleasing, emotional regulation and trust. You may find that you always feel you’re going to say or do something wrong in front of friends and neglect your own needs or suppress parts of your identity to avoid conflict. Help and support Accessing therapy can help you identify triggers and better understand the underlying causes for your hypervigilance. It will also give you a chance to explore any past trauma that could be influencing you now. There are also techniques you can employ when you recognise you are in a heightened state of hypervigilance. Some professionals suggest calming yourself with deep breathing, counting, self-talk or any other grounding activities that might help you. It can also help to focus on what is happening inside you instead of what is going on around you. Finding a therapist Manage Cookie Preferences