Hypervigilance means always being on high alert, even when you’re in a safe situation. It may be more common in autistic people and can sometimes come from stress, trauma, or sensory overload.
In some cases, hypervigilance may worsen symptoms of autism, like social challenges, repetitive behaviors, and sensory sensitivities.
Autism is a form of neurodiversity that doesn’t require a “cure” or treatment. However, hypervigilance can be managed with therapy, self-care, and medication (if needed).
In autistic people, hypervigilance describes the experience of being on constant “high alert,” often leading to distress. Hypervigilance involves scanning your environment for danger and worrying about potential harm even when you’re in safe situations.
While it's not an official symptom, research suggests that hypervigilance may be common among people with autism spectrum disorder (autism). This could be a response to sensory sensitivities, past trauma, or social stress. However, the connection between autism and hypervigilance is still being explored.
What hypervigilance can look like in autism
Autism exists on a spectrum, which means that it can present differently in different people. But its core symptoms include social or communication challenges and restrictive or repetitive behavior. Many autistic people also experience sensory sensitivities.
Sometimes, autism symptoms can lead to hypervigilance. At the same time, hypervigilance can make autism symptoms worse. Here are some examples of what this cycle might look like in real life:
Social or communication differences: Joy knows that she has a hard time understanding sarcasm and picking up subtle social cues. In the past, this has made it hard to interact socially. Sometimes, she misunderstands jokes. She’s also been told that she comes across as blunt or rude even when she doesn’t mean to. Joy doesn’t want to embarrass herself or accidentally insult anyone. So, to prevent that from happening, she fixates on people’s tone, body language, and facial expressions. She’s always looking for signs that someone is annoyed with her or that she’s said something wrong.
Repetitive behaviors: Nate has a strong preference for a consistent routine. Having the same set of habits at work, home, and school makes him feel safe and grounded. He likes knowing what’s coming and what to expect. It really stresses him out when things don’t go according to plan, and unexpected changes can make it hard for him to stay calm and regulate his emotions. So he’s always double-checking his schedule and environment for anything that could derail his schedule.
Sensory sensitivities: Wren is very sensitive to bright lights and certain sounds. The glare and “buzz” of fluorescent lights are especially challenging for them. If they have to go somewhere new, they worry about the types of lighting they’ll encounter. For example, if they have to go to the grocery store, they’ll try to research the type of lighting the store has. Sometimes, these worries are so intense that they’re unable to leave their home.
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How hypervigilance impacts autistic people
There’s nothing wrong with wanting to ensure that your environment is secure or that you won’t encounter something harmful or upsetting. However, this isn’t the same as hypervigilance. Hypervigilance causes severe anxiety about danger even when you're safe.
Left untreated, it can negatively impact your well-being in several ways. Chronic hypervigilance can lead to:
Fatigue
Social isolation
Weakened immune system
Stomach issues
Irritability
Trouble regulating emotions
Depressed mood
Sleep problems
We don’t fully understand the relationship between hypervigilance and autism. Some experts say that autism may develop, in part, due to having a “hypervigilant brain.” But hypervigilance may also be a form of masking.
Masking is a strategy that some autistic people use to conceal their differences. For them, paying close attention to their environment and the people around them can help them feel accepted and safe. In other words, hypervigilance may stem from the stress of being a neurodivergent person in a world built for neurotypical people. This stress can also come from past trauma, social rejection, or constant sensory overwhelm — especially when someone has to navigate environments that don’t support their needs.
Managing hypervigilance with autism
If you have autism and hypervigilance, it can help to:
Know your triggers. Knowing what’s likely to set off your hypervigilance can give you time to prepare. This awareness can help you feel more in control. Knowing your triggers can also allow you to take steps to avoid them, if possible.
Practice self-soothing. The next time you experience hypervigilance, try a breathing or grounding exercise. For example, slowing your breathing or focusing on your five senses can help you feel less on guard.
Create supportive environments. Try to create sensory-friendly environments and routines that help you feel more safe and secure. Whether that means installing low lighting in your office or writing down your daily schedule, do whatever you can to tell your mind and body that you don’t need to be on high alert.
Ask for help. If you’re experiencing hypervigilance, it’s OK to ask for help from a therapist who specializes in supporting neurodivergent people. They can teach you skills to manage hypervigilance and provide a supportive space to process your experiences. In some cases, psychiatric care providers may prescribe medication to reduce hypervigilance. You can talk to your providers about whether this option is right for you.
Hypervigilance is sometimes mistaken for a core autism trait because it can show up as being very alert or reactive. In many cases, it’s actually the result of feeling overwhelmed by things like loud sounds, bright lights, or confusing social situations.
Brandy Chalmers, LPC
Clinical reviewer
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Hypervigilance can cause a person to constantly worry about something bad happening, even when nothing is wrong. While anyone can experience it, hypervigilance might be more common in autistic people. In some cases, hypervigilance may worsen the challenges associated with autism. It can impact social interaction, repetitive behavior, sensory sensitivities, and more. Fortunately, you can manage hypervigilance with the right support.
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.
Brandy Chalmers, LPC
Having faced challenges like childhood abuse, neglect, and the loss of her father to suicide, Brandy Chalmers is deeply passionate about providing compassionate care. She is a Licensed Professional Counselor, Nationally Certified Counselor, and Registered Play Therapist with a Master’s Degree in Clinical Counseling and Marriage and Family Therapy.
Brandy also teaches at a university, sharing her expertise with future mental health professionals. With over a decade of experience in settings like inpatient care and private practice, she specializes in helping clients with perfectionism, trauma, personality disorders, eating disorders, and life changes.
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