Anxiety and Hypervigilance in PTSD
- Danny Warner
- Mar 28, 2022
- 6 min read
Updated: Sep 2
Living with the constant feeling of being on edge can be exhausting and significantly impact your quality of life. This hypervigilance is a common symptom of unresolved trauma, but understanding its root causes and learning effective coping strategies is a crucial step toward healing and regaining a sense of safety.
What are the physical symptoms of hypervigilance?
Physical symptoms of hypervigilance include elevated blood pressure and heart rate, dilated pupils, being easily startled, fatigue, insomnia, and angry outbursts. These reactions can make it difficult to relax and function normally in daily life.
If you want to know more about the connection between trauma and hypervigilance, including other symptoms of PTSD and vital coping mechanisms, keep reading. We'll explore how these feelings develop and what you can do to manage them effectively.
If you have been a victim of trauma, you might always feel on edge. Anxiety and hypervigilance can affect the quality of your daily life, from affecting sleep to relationships. Learning more about this symptom and ways to cope is vital to your well-being.
When You’re Always on Edge
Unprocessed trauma can lead to a large array of symptoms that can affect your daily life. When you experience trauma, you are exposed to a situation where you are physically or emotionally in danger. Prolonged exposure to trauma can cause you to be stuck in survival mode. As a result, you might not feel safe, even long after the threat is gone.
Hypervigilance is a common symptom of anxiety and PTSD. After you have been exposed to trauma, you might find yourself looking around every corner, or assessing the safety of even seemingly harmless situations. It is normal to be on edge after experiencing something traumatic.
The symptoms should subside after a few months. If you remain on edge after three months and your symptoms are negatively affecting your quality of life, then it might be a good idea to get screened for PTSD.
Physical Symptoms of Hypervigilance
If you are unsure if you are feeling hypervigilant, you should look at your physical reactions and symptoms. Physical symptoms of hypervigilance can include:
Elevated blood pressure
Higher heart rate
Dilated pupils
Easily startled
Fatigue
Insomnia
Angry outbursts
These symptoms can make it difficult to relax at home or when out and about, which can make it hard to function normally at work or home. Hypervigilance is not just limited to PTSD or anxiety – it can be found in many other disorders, such as schizophrenia or bipolar disorder. It is important to consider how hypervigilance falls in line with other symptoms.
Symptoms of PTSD
If your hypervigilance falls in line with symptoms such as nightmares related to a traumatic event, flashbacks that make you feel like you are experiencing the event (physically or emotionally), and you feel a loss of pleasure in things that once interested you, then there is a chance you have developed PTSD. Symptoms of PTSD include:
Reoccurring, unwanted memories of a traumatic event
Severe emotional or physical reactions to things that remind you of the event
Nightmares about the traumatic experience
Reliving traumatic events as if they are happening, such as in flashbacks
Avoiding places and things that remind you of the event
Avoiding thinking or talking about the traumatic event
Difficulty focusing
Feelings of social isolation
Difficulty remembering important details or aspects of the event
Feeling emotionally numb
Difficulty experiencing positive emotions
Negative thoughts about people and the world
If these symptoms sound familiar and you can relate them to a specific event that traumatized you, there is a chance that you have developed PTSD.
Coping With Hypervigilance and Anxiety in PTSD
It can be exhausting and stressful to be constantly on edge. It might feel like you will never be able to relax because everything feels unsafe. Sometimes you might even use unsafe coping mechanisms in the form of substance use. It is important to bear in mind that there are better coping methods available.
Hypervigilance and anxiety symptoms tend to come from unease about the future that stems from events from the past. Practicing mindfulness exercises can help you stay in the present moment. Meditation can help you stay still in the moment by focusing on your body and breath, while yoga can tone your muscles and keep you focused on your movements and breathwork instead of the thoughts racing in your head.
Eating Well
While dealing with symptoms of PTSD, you may use eating as a coping mechanism. This can lead to over-eating and/or eating junk foods. You could also have a decreased appetite, causing you to not take in the appropriate nutrients. Create a healthy eating plan and stick to it as a way to alleviate symptoms.
Get Enough Sleep
You may often find it difficult to go to sleep and stay asleep at night. It is important to set up a consistent sleep schedule to counter this. Form a bedtime routine that lets your body know that it is time to go to sleep.
Give Yourself Relaxation Time
At the end of the day, give yourself time to relax. This can include a routine for winding down, like stretching after work or taking a bath. It is important to give yourself relaxation time because stress can worsen symptoms of anxiety and hypervigilance.
Frequently Asked Questions
• What is hypervigilance?
Hypervigilance is a symptom of anxiety and PTSD where a person is constantly on edge, looking around every corner, and assessing the safety of situations, even long after a traumatic event is over.
• When should I seek help for hypervigilance?
If you remain on edge for more than three months after a traumatic event and your symptoms are negatively affecting your quality of life, it might be a good idea to get screened for PTSD.
• Can hypervigilance be a symptom of other disorders besides PTSD?
Yes, hypervigilance is not limited to PTSD or anxiety and can also be found in other disorders such as schizophrenia or bipolar disorder.
• How can mindfulness help with hypervigilance?
Mindfulness exercises, like meditation and yoga, can help you stay in the present moment by focusing on your body and breath, which can alleviate unease about the future that stems from past trauma.
• What are some ways to cope with hypervigilance?
Coping methods include mindfulness exercises, eating well, getting enough sleep, and giving yourself dedicated relaxation time to help manage stress and anxiety.
Living with hypervigilance and the lasting effects of trauma is an incredibly challenging journey, but you don't have to walk it alone. At Chateau Health and Wellness Treatment Center, we understand what you're going through, and our dedicated team is here to support you every step of the way. We've created a safe and nurturing environment where you can begin your healing process with people who genuinely care about your well-being. If you're ready to take the next step toward reclaiming your peace of mind, we encourage you to call us at (435) 222-5225. Let us partner with you to build a healthier, more secure future.
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About The Author
Austin Pederson, Executive Director of Chateau Health and Wellness
Brings over eight years of experience revolutionizing mental health and substance abuse treatment through compassionate care and innovative business strategies. Inspired by his own recovery journey, Austin has developed impactful programs tailored to individuals facing trauma and stress while fostering comprehensive support systems that prioritize holistic wellness. His empathetic leadership extends to educating and assisting families, ensuring lasting recovery for clients and their loved ones.
Danny Warner, CEO of Chateau Health and Wellness
Brings a wealth of experience in business operations, strategic alliances, and turnaround management, with prior leadership roles at Mediconnect Global, Klever Marketing, and WO Investing, Inc. A graduate of Brigham Young University in Economics and History, Danny has a proven track record of delivering results across diverse industries. His most transformative role, however, was as a trail walker and counselor for troubled teens at the Anasazi Foundation, where he directly impacted young lives, a personal commitment to transformation that now drives his leadership at Chateau.
Ben Pearson, LCSW - Clinical Director
With 19 years of experience, Ben Pearson specializes in adolescent and family therapy, de-escalation, and high-risk interventions. As a former Clinical Director of an intensive outpatient program, he played a key role in clinical interventions and group therapy. With 15+ years in wilderness treatment and over a decade as a clinician, Ben has helped countless individuals and families navigate mental health and recovery challenges.
