Hypervigilance literally means ‘excessive vigilance’. It is a state in which your nervous system is constantly on alert, as if danger could be imminent at any moment, even when you are objectively safe. Your brain keeps scanning for threats even when there are none. It can also manifest itself in being an overprotective parent.
How do you recognise hypervigilance?
Hypervigilance can manifest itself in different ways:
- Constant scanning: you are constantly paying attention to your surroundings. Who is behind you, where is the exit, what was that sound?
- Skittishness: you react excessively to unexpected noises, movements or touches
- Unable to relax: even in safe situations you stay “on”
- Sleep problems: difficulty falling asleep or being startled awake by the slightest noise
- Physical tension: tense muscles, especially in neck, shoulders and jaw
- Fatigue: Being constantly alert takes a huge amount of energy.
What is the cause?
Hypervigilance is, at its core, a survival mechanism. When you have experienced something profound or traumatic, your brain learns that the world can be unsafe. To protect you from future danger, your nervous system switches to a state of permanent vigilance.
This mechanism was once useful. It kept our ancestors alert to predators and other threats. The problem arises when this alarm system remains active even when the danger is long gone. At unprocessed trauma your nervous system becomes “stuck” in alarm mode, so to speak. Your body and brain react as if the danger is still there, while your mind knows it is not.
Hypervigilance is one of the core symptoms of post-traumatic stress disorder (PTSD), but can also occur in anxiety disorders, chronic stress and after prolonged living in unsafe conditions.
The impact on your daily life
Living in a constant state of alertness is exhausting. Your nervous system consumes huge amounts of energy to stay alert, which can leave you completely drained at the end of the day. Even if you have done ‘nothing special’. Many people with hypervigilance recognise the feeling of being dead tired without knowing why.
Your relationships can also suffer. The constant tension makes you more easily irritable and you may react violently to minor irritations. At the same time, you may be less present in conversations because part of your attention is always focused on your surroundings. Partners and friends may perceive this as aloofness or disinterest, when it is actually a symptom of your overloaded nervous system.
A lesser-known manifestation of hypervigilance is overprotective behaviour towards loved ones. Parents with unprocessed trauma, for example, may become overly anxious about their children. They constantly check whether everything is going well, have difficulty letting go and see potential danger everywhere. This does not stem from distrust of the child, but from a brain that has learned that the world is unsafe and projects that feeling onto those they love.
What can you do?
The good news: hypervigilance is treatable. The nervous system that has learned to be constantly alert can also learn to relax again. Trauma-focused therapies like EMDR and cognitive behavioural therapy help address the underlying cause, so your brain learns that you are safe.
In addition, relaxation techniques and body-oriented approaches can offer relief. Think of breathing exercises, yoga or mindfulness. These methods help to consciously quiet your nervous system. It takes time and practice, but step by step you can reteach your body what feels safe.
Do you recognise yourself in this article? If so, it may make sense to discuss with a professional whether there is a connection to previous upsetting experiences.
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