Hypervigilance is one of the more frustrating symptoms of PTSD. It’s that restless sense of feeling you should do something, but not understanding what that is, or why you feel this way. It’s feeling like you’re going to jump out of your skin at any moment and being aware of everything and everyone around you 100% of the time.
When I say “aware of everything,” I mean it can feel like your eyes and ears never get a break. You may notice every sound, movement, or change in the room. A small noise can feel huge. A quick touch can feel startling. Even when nothing is wrong, your body may act like danger is close by.
This can be exhausting. It can make it hard to relax at home, focus at work, or feel safe in public. Some days it may seem like your body is always on alert, even when your mind knows you are safe. That mismatch can be confusing and upsetting. But understanding what is happening can be a first step toward handling it.
Some of the physical symptoms you are experiencing may include:
- Pounding or racing heart
- Sweating or cold, clammy hands
- Feeling jumpy or restless
- Trembling, twitching, or shaking
- Having a hard time catching your breath
- Feeling a fullness in the throat or chest
- Feeling dizzy or lightheaded
- Having stomachaches or nausea
- Having trouble falling asleep or getting a good night’s rest
These signs can show up all at once or one at a time. You may notice them after a trigger, or you may not know why they start. Either way, they can make daily life feel harder. Lack of sleep can also make everything worse. When you are tired, it is even harder to think clearly, stay calm, or keep your emotions steady.
Emotional symptoms may also be of concern:
- Being angry or irritable
- Worrying a lot about everyday decisions
- Fearing that something bad is going to happen
- Becoming easily distracted
- Having difficulty concentrating
- Feeling like your mind goes blank
- Finding it hard to do your work or normal activities
- Focusing on what isn't going well or what could go wrong
- Frequently avoiding certain places or things
- Drinking or using drugs to numb your feelings
These feelings can affect your relationships too. You may snap at people you care about, pull away from friends, or feel too worn out to talk. You may also start avoiding places, people, or situations that remind you of past stress. Avoiding things may bring short-term relief, but it can also make the fear grow over time.
Although hypervigilance can be frightening and overwhelming it is treatable. You can slow your breathing down using deep breathing exercises. Yes, it sounds simple, and it is! But the fact is, it also works. When you are anxious, your body responds by ramping up your breathing, preparing you for fight or flight, our natural response to danger. When you consciously slow your breathing down, your body begins to relax again.
If you want to try breathing work, keep it simple. Breathe in slowly through your nose if you can. Then breathe out longer than you breathed in. You do not need to do it perfectly. The goal is to give your body a signal that it is safe enough to settle down. If deep breathing feels hard at first, that is okay. Start with just a few breaths.
Try to focus on things around you. Name what you can see, hear, and feel. You might look for five things in the room, or notice the feel of your feet on the floor. This can help pull your mind away from the feeling that danger is everywhere. Activity helps too, so walk it off if you can. Physical exercise will channel some of that energy so it’s not so overwhelming. You can also simply walk away, removing yourself from the situation.
Sometimes a short break is the best choice. Step into another room. Go outside for fresh air. Sit in your car for a few minutes if that feels safe. If you are able, gentle movement like walking, stretching, or even pacing can help your body release some of the stress it is holding.
It can also help to notice your own warning signs. For example, maybe your shoulders tighten first. Maybe your jaw hurts from clenching. Maybe you start scanning the room before you even realize it. When you know your own signs, you may be able to respond earlier, before the feeling builds.
Don’t be afraid to get professional help. If you’re not sure what kind of help you need, call 1-877-222-VETS ( 1-877-222-8387 ), Monday through Friday from 8:00 am until 8:00 pm. You can schedule an appointment online if you want. Go to www.veterantraining.va.gov and check out resources for help with sleeping issues, problem-solving skills, anger management, and more. You can also go online to the National Center for PTSD for additional resources.
If you are not a veteran, or if you want help closer to home, Disability Network Lakeshore may be able to help. Our services are free. You can call us at (616) 396-5326. Sometimes it helps just to talk through what is happening and learn what supports are available.
Treatment usually involves counseling and/or medication. With counseling, you’ll have the opportunity to learn new coping skills, new ways of thinking, and positive behaviors. Medications can control the chemical changes in your brain that come with PTSD, and help you manage your anxiety. There are also medications that can help reduce tension or irritability and even improve sleep.
Counseling may also help you notice patterns. You may learn what situations make hypervigilance worse, what helps you calm down, and how to make a plan for hard moments. Medication can be part of that plan too. The right treatment is different for each person, and it may take time to find what works best.
You can successfully overcome hypervigilance and improve your quality of life. Treatment for PTSD can be life-changing! For more information, call Disability Network/Lakeshore at 616.396.5326.