The role of childhood trauma in hypervigilance

In many ways, our childhood experiences provide a blueprint for our lives. Growing up in a predictable environment with loving caregivers teaches us that the world is a safe place. At the same time, negative childhood experiences, like trauma, can impact us into adulthood. Children who survive abuse, neglect, violence, and natural disasters might, understandably, see the world as an unsafe place. They may experience hypervigilance as a response to childhood trauma.

Hypervigilance causes people to constantly scan their surroundings for threats of harm, even when they’re safe. Some people describe it as feeling “on edge” or “on guard” all the time. Anyone can experience an episode of hypervigilance once in a while. But when it’s severe and chronic, it could be a sign of post-traumatic stress disorder (PTSD) or an anxiety disorder. 

Learning more about how hypervigilance connects to childhood trauma can help you get the support you deserve.

When hypervigilance signals childhood trauma

Experiencing hypervigilance doesn’t automatically mean that you experienced childhood trauma. But these experiences frequently overlap. Uncovering the source of your hypervigilance is an important part of healing.

If you’re concerned that your hypervigilance might be linked to childhood trauma, you may wish to consider taking the Adverse Childhood Experiences (ACEs) Questionnaire. This brief, research-backed quiz can help determine whether you might be at risk for trauma-related mental health concerns. 

Hypervigilance due to childhood trauma can vary from one person to the next. But what sets it apart from other forms of hypervigilance is that it’s tied to childhood experiences. Here are some examples of how that might manifest:

• You’re always scanning crowds for people who look like someone who hurt you when you were a child, afraid you might run into them.

• You take steps to avoid anything (people, places, situations, sensations, etc.) that reminds you of your childhood trauma.

• You’re always trying to keep tabs on others’ emotions — especially if they seem like they could get angry or violent.

• You become hyperalert around authority figures or anyone who could have power over you.

• You always want to make sure you have a way to escape, so you scan your environment for the closest exits. 

• You experience physical symptoms (i.e. upset stomach, racing heart, sweating, etc.) whenever you’re confronted with something that reminds you of a childhood trauma.

What it’s like to live on high alert

It’s OK to want to make sure your environment is secure and you’re out of harm’s way. But that’s not the same as hypervigilance. Living on constant high alert can take a toll on your mind, body, relationships, and ability to function. 

Left untreated, chronic hypervigilance can cause a person to:

• Ignore their friends and family because they’re focused on potential threats (whether real or imagined)

• Get easily angry, irritated, or annoyed  

• Feel unsettled or afraid even in safe or enjoyable environments

• Not be able to fall or stay asleep

• Feel suspicious of other people or paranoid that others are “out to get them,” even without evidence

• Frequently expect the worst-case scenario (also referred to as catastrophizing)

• Avoid social situations or meeting new people

• Appear jumpy or on edge and not be able to sit still or relax

• Experience uncomfortable physical symptoms like rapid heart rate or high blood pressure with no other medical reasons

Healing hypervigilance from childhood trauma

If hypervigilance is negatively affecting your life, and you think it might be due to childhood trauma, know that you’re not alone. Here are some things you can do to start the healing process:

Therapy

If you’re struggling with hypervigilance, one of the best things you can do for yourself is to reach out to a trauma-informed therapist. 

These providers deeply understand the ways that childhood trauma can impact adults. They can help you get to the root of your hypervigilance and process your childhood experiences in a safe space. Therapy can also help you identify your triggers and practice stress-management techniques.

Psychiatric care

In addition to working with a therapist, some people see a psychiatrist to manage their hypervigilance. For example, if your hypervigilance is tied to PTSD or an anxiety disorder, psychiatric care can help. 

Psychiatrists are medical providers who specialize in mental health. They can prescribe medication, if appropriate, and monitor its effectiveness over time. If you’re curious about this option, you can talk to your provider(s) about whether it might be a good fit for you.

Self-care

Many of the conditions that cause chronic hypervigilance are lifelong. Mental health concerns like PTSD don’t usually go away on their own and typically require ongoing care. But that doesn’t mean that there aren’t things you can do on your own to heal from childhood trauma. 

Having a consistent self-care routine can help keep your mind and body strong. This can include physical self-care like getting enough sleep, eating a balanced diet, and making time for exercise. But it can include emotional self-care too. Self-care can be any healthy activity that reduces stress and lifts your spirits. For some people, that might be drawing, journaling, or listening to music. For others, it might be going for a hike, playing video games with friends, or cooking a tasty meal. What matters most is finding activities that help you manage your hypervigilance.

Clinican's take

One subtle way childhood trauma can show up as hypervigilance in adult relationships is constantly monitoring a partner’s mood or tone. You may feel anxious at the slightest shift, even when nothing is wrong, as if anticipating conflict or disconnection.

Ashley Ayala, LMFT

Clinical reviewer

Find care with Rula

Childhood trauma can leave a lasting impact. It can contribute to hypervigilance, or constant worries about safety even when there’s no threat at hand. When hypervigilance persists, it could be a sign of a mental health concern and require professional support. If any of this sounds familiar, please know that you’re not alone and help is available. With the support of a trauma-informed therapist, you can identify the source of your hypervigilance and get your worries under control.    

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.