Hypervigilance can cause you to constantly scan your environment and worry about dangerous things happening, even when there’s no sign of a threat.
When hypervigilance is severe and frequent, it could be a sign of a mental health condition like anxiety.
Treating anxiety with the help of a mental health professional can help you get your hypervigilance under control. This may include therapy, self-care, lifestyle changes, and medication (if needed).
Hypervigilance is the result of an overactive threat-detection system in the brain. With hypervigilance, you feel anxious or on edge and constantly worry about potential harm, even when you’re safe. Anxiety is the emotional and physical response to that alarm.
There’s nothing wrong with wanting to ensure your environment is safe. But if your fears and worries impact your well-being, relationships, or ability to function, it may be a good idea to consider professional support. Chronic hypervigilance could be a sign of a clinical anxiety disorder that may require professional help.
The link between anxiety and hypervigilance
Hypervigilance and anxiety are closely linked. Someone who struggles with hypervigilance constantly scans their environment, looking out for potential threats. But even when no danger is detected, the experience of hypervigilance can create more anxiety.
At the same time, anxiety can also lead to hypervigilance. If you’re constantly worried or anxious, you might become more hypervigilant. This is because anxiety can cause your mind and body to believe that you’re in danger, even if you’re not. Hypervigilance can be your brain’s attempt to protect you from whatever is causing your anxiety.
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What hypervigilance looks like in anxiety disorders
Experiencing occasional hypervigilance isn’t the same as having a mental health condition. However, when it's severe and chronic, it could signal an underlying anxiety disorder. If you relate to the statements below, you may be experiencing hypervigilance related to a type of anxiety disorder.
Generalized anxiety disorder (GAD): “From the moment I wake up each day, I worry that something bad will happen. Anxious thoughts flood my mind, making it difficult to concentrate and get things done. I’m constantly trying to stay one step ahead of anything dangerous. I rarely feel completely relaxed and safe.”
Social anxiety disorder: “I’m terrified of meeting new people. I’m always worried I’ll say the wrong thing or embarrass myself. Whenever I’m forced to interact socially, I constantly scan the crowd. I fixate on people’s faces, body language, and tone of voice, looking for signs of being mocked or judged.”
Specific phobias: “I have a debilitating phobia of spiders. I’m so afraid I’ll encounter one that I’m constantly spraying my home with insecticide, and I rarely go outdoors. Each night before bed, I check every nook and cranny of my home to make sure I’m safe. If I’m in a new place, I search for any signs of spiders.”
Agoraphobia: “When I’m forced to be in a public space, my brain is focused on finding an escape route. I’m terrified that something bad will happen and I’ll be trapped. So, I scan my environment for all available exits, like windows or doors. I can’t relax until I’m back home.”
Panic disorder: “When I have a panic attack, my heart races. I start to sweat profusely, and sometimes I throw up. I’m always on the lookout for my triggers. Sometimes they’re all I can think about.”
Living with anxiety and hypervigilance together
Occasional anxiety or hypervigilance will usually resolve with a little time and self-care. But living with chronic anxiety and hypervigilance can take a toll on your health and well-being. Left untreated, anxiety disorders can impact your daily functioning. They can interfere with your ability to work, go to school, and maintain relationships.
Fortunately, you can manage anxiety and hypervigilance with the right support, which can include:
Therapy: A therapist who specializes in anxiety disorders can help you get to the root of your hypervigilance. They can help you challenge unhelpful patterns and learn new ways to manage worry and stress.
Medication: Sometimes, medication is used to treat anxiety and hypervigilance, depending on your diagnosis and needs. You can talk to your provider about the pros and cons of this approach and if it’s right for you.
Lifestyle changes: Taking good care of your mind and body can help you manage anxiety symptoms. You can do this by getting adequate sleep, managing stress, eating a balanced diet, and making time for movement you enjoy. Your provider may also recommend avoiding certain substances, like caffeine, which may intensify your anxiety.
One simple practice I recommend is the 3-2-1 grounding check-in. Pause for a moment and name 3 things you can see, 2 things you can touch, and 1 slow breath you can take. It gently shifts your attention from scanning for danger to anchoring in the present which helps teach your nervous system that it's safe to slow down.
Ashley Ayala, LMFT
Clinical reviewer
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If you’re experiencing hypervigilance and anxiety that’s affecting your life, it may be time to ask for help. Severe anxiety and hypervigilance could be a sign that you’re living with an anxiety disorder. These conditions can be managed with self-care, lifestyle changes, therapy, and medication.
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.
Liz Talago
Liz Talago, M.ed. is a mental health professional turned content writer and strategist based in the Detroit metro area. As an independent consultant for mental health organizations, Liz creates meaningful connections between brands and their audiences through strategic storytelling. Liz is known for championing diverse perspectives within the mental health industry and translating bold ideas into inspiring, affirming digital experiences.
In her free time, you can find her hiking with her two German Shepherds, puttering around her dahlia garden, or spending time with her family.
Ashley Ayala, LMFT
Ashley is a Licensed Marriage and Family Therapist who specializes in generational healing and family dynamics. Ashley has worked in schools, clinics, and in private practice. She believes that people’s relationships, including our relationship with ourselves, greatly shape our experiences in life.
Ashley is committed to empowering others to show up authentically and deepen their self understanding. This passion stems from taking a critical lens on her own life story and doing inner healing. One of her favorite quotes is “Be yourself and the right people will love the real you.”
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