Hypervigilance is often linked with conditions like PTSD and is associated with symptoms including rapid breathing, dilated pupils and a constant need to check surroundings. However, there are more subtle and insidious versions of hypervigilance that don’t necessarily involve trauma but nevertheless, lead to a chronically elevated state of nervous system arousal and a corresponding decline in wellbeing.
I’m sure you’re familiar with the analogy of the frog in boiling water. Where a frog dropped into boiling water jumps straight out. However, when placed in cool water that is gradually heated to boiling temperature, it ends up boiled to death.
If the temperature of the water is analogous to the levels of stress we’re coping with, then you can see that many of us are at risk of becoming frog soup. Like the slowly increasing water temperature, stress levels can creep up on us. We may at first meet them with an increased determination to cope, however, just relying on coping as a strategy tends to have the unintended consequence of inhibiting our ability to unwind.
If you find yourself always on alert, have trouble switching off, suffer with poor quality sleep, are always tired and hold a lot of physical tension, you’re likely to be in a state of hypervigilance.
Like a faulty thermostat that doesn’t turn the heater off when the room reaches the target temperature, a hypervigilant nervous system can’t calibrate appropriately to the current level of threat. It’s stuck in high alert mode, in constant anticipation of the next demanding event.
The body can’t distinguish between real and inferred danger, so the physiological switch remains on, regardless of the need. Like the overheated room, the body keeps being overstimulated, even though it’s getting more uncomfortable.
How to heal from hypervigilance
Standard medical approaches can include medication and psychology. However, hypervigilance is a good example of a dysregulated mind/body state, therefore it is a condition that can respond well to holistic approaches.
Acupuncture is proven to be effective at treating stress. It helps the body and mind switch off to access states of relaxation which are otherwise inaccessible to those suffering with hypervigilance.
Meditation, mindfulness and breathing techniques are proven ways to recalibrate your nervous system response. Start with a fully guided practice so your busy mind is given something to do.
Bodywork such as Remedial Massage or Bowen Therapy can help to reconnect body and breath and move out of an elevated nervous system response.
Herbal medicine has a wealth of remedies that treat the nervous system, the right combination of herbs is the key so consult a professional.
There is no one-size-fits-all approach to dealing with hypervigilance, as the reasons underpinning it will be unique to each person. If you think you’re suffering from the effects of hypervigilance, consult a trusted health professional.
Editor’s note: This wellbeing column provides information that is general in nature. Please always refer to your preferred health professional for advice suited to your personal healthcare requirements.
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