Why do you get startled so easily?

Most people know what it feels like to get startled. Maybe someone walks up behind you and taps you on the shoulder while you’re wearing headphones. Or maybe you’re watching a horror movie, and suddenly an ominous figure flashes across the screen. Your heart might start to beat rapidly, or your breath might quicken. You might even scream or shout. 

These reactions are a natural stress response. They’re your mind’s and body’s way of alerting you to a perceived threat so that you can stay safe. If you experience them once in a while, it doesn’t mean that you have a mental health condition.

However, if you’re feeling jumpy or on edge all the time, it could be worth a closer look. An elevated startle response could be a sign of an anxiety disorder, post-traumatic stress disorder (PTSD), or another condition. If you’re easily started, and it’s negatively impacting your life, exploring the underlying causes can help you know when to ask for help.

Some reasons you might be easily startled include:

1. Substances

Many people start their day with a few cups of coffee or enjoy an afternoon energy drink. Caffeine can provide an energy boost to help you get through the day. However, it’s important to remember that caffeine is a stimulant. 

If you drink too much caffeine, it can leave you feeling anxious or jittery. This might increase your startle response. So if you’re feeling extra jumpy and you use caffeine, try reducing your intake and see if you feel calmer.

2. Medications

Some prescription medications can cause unwanted side effects, including an increase in anxiety. For example, certain antidepressants may make you feel on edge. 

If you started a new medication and have noticed a change in how easily you’re startled, talk to your doctor. Sometimes these side effects will subside in time. But if not, your doctor should be able to provide an alternative recommendation.

3. Stress

Stress can take a toll on your mind and body in different ways. Maybe you’re working a high-stress job, and it’s negatively affecting your sleep. Maybe you’re living in a chaotic, unpredictable environment where it feels impossible to relax. Chronic stress can leave you feeling depleted and exhausted. You’re more likely to get easily startled when you’re living in a constant state of stress.

We know that eliminating stress isn’t always easy. The source of your stress might not be something you can control. But by making stress management a part of your routine, you’ll be more prepared to handle whatever challenges come your way. For example, try to find a few minutes each day for a mindfulness meditation or a breathing exercise.

4. Mental health concerns

Some people are naturally a little more jumpy than others, and there’s not necessarily anything wrong with that. But being constantly on edge can be a difficult way to go through life. It can also indicate that you might be living with a mental health concern like an anxiety disorder, substance use disorder (SUD), or post-traumatic stress disorder (PTSD). 

We don’t know all the reasons why these conditions impact the startle response. But there’s some evidence to suggest that it might be tied to childhood trauma. People who survive traumatic events as children appear to be at greater risk of the mental health concerns associated with an elevated startle response as adults.

Ways to calm your nervous system

If your startle response is negatively impacting your daily functioning, mental health, or physical well-being, don’t hesitate to ask for help. One of the best things you can do is seek help from a mental health professional. Therapy can provide a safe, confidential space to get to the root of your anxiety and improve your self-regulation skills. 

In the meantime, there are also some things you can do on your own to calm your nervous system and reduce your startle response:

• Practice saying “no.” When you feel yourself getting overwhelmed, it might be time to set some boundaries. Not taking on more than you can handle can help keep your stress level in check.

• Improve your sleep habits. A lack of sleep may increase your startle response. So try to go to bed at the same time each night, and make your bedroom as cool, comfortable, and dark as possible. Limiting screen time before bed can also help you get more rest.

• Write your worries down. If you’re feeling jittery or anxious, it might be due to some deep-seated worries. Trying to avoid them might make them harder to control. Instead, give yourself a few minutes each day to journal about them. Take some time to release those worries, then move on to other things.

• Be mindful of substances. As we mentioned, caffeine and other substances (like medication) can affect your startle response. Limiting stimulants may help reduce anxiety. But talk to your doctor before making any changes to your medication.

Clinician's take

When the body is under ongoing stress or isn’t getting enough restful sleep, the nervous system can become extra alert. While this sensitivity develops as a way to keep you safe, it can also mean you startle more easily over time.

Ashley Ayala, LMFT

Clinical reviewer

Find care with Rula

Everyone gets jumpy once in a while. But if you’re always on edge, it could be cause for concern. An elevated startle response could be a sign that you’re overly stressed or not getting enough sleep. It can also be due to a mental health concern, like an anxiety disorder or PTSD.

Fortunately, there are things you can do to feel calmer. Talking to a therapist (if needed), journaling, improving your sleep habits, avoiding stimulants, and setting boundaries when you’re feeling stressed can help reduce your startle response.

At Rula, we’re committed to delivering a comprehensive behavioral health experience that helps people feel seen and understood so they can get back to feeling their best. 

Rula makes it easier to find a licensed therapist or psychiatric provider who accepts your insurance so you don’t have to choose between affordable care and excellent care. With a diverse network of more than 15,000 providers, 24/7 crisis support, and appointments available as soon as tomorrow, we're here to help you make progress — wherever you are on your mental health journey.