Hypervigilance can make you feel like you need to constantly monitor your environment for danger, even when you’re safe. Some people say it feels like being “on edge” or “on guard” all the time.
Most people will experience situational hypervigilance at some point. If that happens to you, coping techniques like mindfulness, breathwork, and grounding exercises can help.
Ongoing, severe hypervigilance is linked to mental health concerns like PTSD. If your hypervigilance is negatively affecting your well-being, don’t hesitate to seek professional help.
If you have hypervigilance, you might constantly scan your surroundings for potential threats. For example, imagine staying up late to watch a scary movie on TV. On a commercial break, you go to the kitchen to get a snack. Meanwhile, you hear what sounds like a knock on the front door. With your heart pounding, you look outside and see that no one is there. After checking the locks, you turn off the TV and go to bed. But when you lie down, you’re unable to sleep. Your mind and body are on high alert.This is an example of everyday hypervigilance that usually resolves on its own. But sometimes, hypervigilance can persist in ways that negatively impact a person’s everyday life. When this happens, it could be a sign of a mental health condition that may require professional help. Fortunately, you can do things to stop being hypervigilant.
Here are some tips and techniques to help you manage your fears.
Interrupt the spiral
Sometimes, hypervigilance can lead to catastrophic thinking. This means assuming the worst possible outcome in a situation, even if you don’t have evidence that it’s likely. For example, if your partner is late getting home from work, catastrophic thinking would lead you to believe they were in an accident.
When this happens, see if you can stop the spiral with a reframe. You might say something to yourself like, “That is a catastrophic thought, not a fact. There are plenty of valid reasons why they might be late. They’re probably just stuck in traffic.”
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Do a breathing exercise
Slowing down your breathing is an effective way to calm your mind and body in stressful situations. This technique can be especially helpful for people experiencing hypervigilance due to post-traumatic stress disorder (PTSD).
All you need to do is take a slow, deep breath and pause. Then, slowly release your breath, and repeat this process until you start to feel better. You can practice breathwork almost anytime, anywhere.
Try a grounding technique
Hypervigilance can cause you to detach from your surroundings. You may become lost in your anxious thoughts, completely focused on potential threats. In those moments, a grounding technique can help you reconnect with reality and regain control.
One of the easiest grounding techniques is to focus on your five senses. Ask yourself what you can see, taste, touch, smell, and hear. Drawing your attention to your senses can help interrupt hypervigilance and bring you back to the present moment.
Get a physical
If you’re experiencing frequent hypervigilance, talk to your doctor. Sometimes, hypervigilance can stem from underlying health conditions.
For example, anxiety has been linked to heart conditions, Lyme disease, hormonal changes, head trauma, and more. It can also be a side effect of certain medications or nutritional deficiencies. Ruling out these causes can help ensure you get the right support for your hypervigilance.
Develop a mindfulness practice
It’s important to have some strategies to manage hypervigilance in the moment, like grounding or breathing exercises. But making stress management a part of your daily life can also help reduce hypervigilance.
One way to do this is through a daily mindfulness practice. This can include things like journaling, drawing, walking, gentle stretching, and breathing. Mindfulness can mean different things to different people, and you get to decide what works for you. It involves any soothing, intentional activity that relaxes you and draws awareness into your body.
Talk to a professional
Experiencing occasional hypervigilance doesn’t mean that you have a mental health condition. But if it’s frequent, intense, and negatively affecting your well-being, functioning, or relationships, it could be cause for concern. Chronic hypervigilance could be a sign of post-traumatic stress disorder (PTSD), complex PTSD (CPTSD), anxiety and panic disorders, depression, personality disorders, and more. These conditions typically require professional help.
A therapist can support you in managing hypervigilance. They might use an approach like mindfulness-based stress reduction, a type of therapy that’s focused on managing stress and anxiety. Your therapist can also provide an evaluation to identify the source of your hypervigilance and refer you to other supports, if needed. Depending on the diagnosis, some people take medication to manage their hypervigilance. You can talk to your providers about whether this might be the right option for you.
Bringing yourself back to the present moment rooted in reality is a quick and powerful way to stop the spiral. Catch the anxious thought and challenge it with an alternative story. The more you practice this, the more it becomes second nature.
Ashley Ayala, LMFT
Clinical reviewer
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Most people will experience hypervigilance at some point in their lives, and it’s not necessarily cause for concern. If it happens to you, strategies like breathwork, mindfulness, and grounding exercises can help. However, if your hypervigilance is severe and chronic, don’t hesitate to ask for help. It could be a sign of an underlying mental health concern. Fortunately, with the right support, you can learn to overcome hypervigilance so that you can feel safe and in 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.
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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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