Five Reasons Why Being Hypervigilant Can Be Harmful

It can be hard to deny the merits of maintaining an awareness of your environment. Being aware of where you are and what’s happening can be imperative and has saved many people from mistakes and even potentially dangerous circumstances. However, like everything else, when taken to extreme measures, even awareness can cause certain problems. This doesn’t mean that you should disregard knowledge of your environment altogether; however, it does mean that extremes on either end of the spectrum may not be good for you. This principle can be seen in action through hypervigilance, a state where a person is overly aware of their surroundings and may live in constant fear or worry as a result. Left unchecked, hypervigilance can act as a huge drain on your energy, mental health, and relationships. Let’s take a closer look.

A thorough review of hypervigilance

Hypervigilance can be described as an unusual sensitivity to one’s environment and the people around you. An individual who experiences hypervigilance may be subconsciously preparing themselves for danger or an attack of sorts. As suggested by the name, hypervigilance creates a state where someone’s senses are hyperactive and on edge. Hypervigilant individuals typically seek out specific types of trouble or danger so they can plan ahead and react accordingly, even when danger may not actually be present. The result can be heightened feelings of stress, worry, panic, and fear that can end up causing more harm than good.

Causes

More often than not, hypervigilance manifests as a result of trauma, anxiety, post-traumatic stress disorder (PTSD), and other types of mental health concerns. Sometimes, the events in a person’s life teach them to look for danger constantly. Of course, this is not necessarily a healthy or constructive way to live; nevertheless, many hypervigilant people have internally adopted this level of sensitivity as a defense mechanism.

Symptoms

Knowing the symptoms associated with hypervigilance can be an imperative part of understanding this level of sensitivity and recognizing it in others. It can also be important to note that while not all individuals experience hypervigilance in the same manner, certain symptoms may be commonly associated with this state.

Physical symptoms of hypervigilance include things like:

• Quick breathing
• Restlessness
• Increased heart rate
• Pupil dilation

These heightened senses are usually due to the natural strain which occurs when an afflicted individual is constantly anticipating danger. However, there are certain cases where hypervigilance may not manifest in a physical manner.

In the majority of cases, hypervigilance can be more apparent in a person’s behavior rather than their physical state. Some common behavior patterns linked to hypervigilance include:

• An inability to focus on personal discussions
• Overreactions to events in an environment
• A dislike of loud noises or large crowds
• A tendency to closely assess people or environments for signs of danger
• Pessimism or the tendency to see the worst in some situations
• The belief that bad things will happen to the person in question
• Hypersensitivity to other people’s facial expressions and tones of voice
• Poor sleep or an inability to fall and stay asleep

How can hypervigilance be harmful?

As one might infer from the description, causes, and symptoms of hypervigilance, it’s not necessarily something to take lightly. Of course, negative reactions to hypervigilance can prompt a negative cycle in which the person experiencing it becomes even more upset, thus driving their existing symptoms. Aside from this, hypervigilance can be harmful in a host of other circumstances. 

1. Exhaustion

The constant strain that can inherently come with constantly being on extra high alert for danger can inevitably begin to take a toll on anyone. Hypervigilance often makes people constantly on guard as if they’re expecting a disaster to break at any moment. This often isn’t healthy on neither an emotional nor psychological level. If this behavior persists, exhaustion may be inevitable. Once exhaustion arrives, it can open the door to a series of other problems, such as poorly performing in critical environments like the workplace. Hypervigilance and exhaustion also may have the power to impact your relationships with those who you care about; you may be too tired to socialize, too nervous to attend certain events, or otherwise more likely to become distant.

2. Poor quality of sleep

As previously stated, one of the behavioral symptoms associated with hypervigilance may be the inability to get enough good sleep at night. This can be especially problematic because sleep can be necessary to function properly and think clearly. People who consistently go without necessary sleep might begin to be negatively impacted in critical areas of their lives. Sleep allows the body and mind to recharge and refresh themselves, and in its absence, things like mood, focus, and memory can all be adversely affected.

3. Dangerous behaviors

A hypervigilant individual may inherently feel threatened in one form or another. In many cases, people with this level of sensitivity actively take steps to shield themselves from perceived dangers. This can be true even when these steps are not merited and can even get someone in trouble. Hypervigilance may prompt someone to carry weapons in places where they shouldn’t, for instance, or lash out at people when doing so may be unwarranted. Actions almost always have consequences, and rash behaviors, even ones caused by hypervigilance, can land someone in trouble with the law, loved ones, or peers.

4. Unhealthy coping methods

As human beings, we can feel a strong drive to develop methods of managing stress and trauma. Sometimes, these methods are healthier than others, but they can still develop nonetheless. Studies into hypervigilance have shown that many people resort to this behavior in response to perceived, forthcoming danger, threats, or discomfort. When the cause of their stress is outside of their control, they may resort to things that are within it: things like substance use or social isolation may occur as a result.

5. Worsened mental health concerns

Hypervigilance can often manifest as a result of underlying mental health disorders. Sometimes, the individual may be aware of these concerns, but others might have little to no idea that there may be a cause behind their experiences. Still, hypervigilance is very well-documented as something that can adversely impact other mental health symptoms that an individual might have. And it likely goes without saying that the worsening of present symptoms may not be conducive to improving an individual’s mental health.

Treatment options for hypervigilance

Knowing and understanding the harmful impacts of hypervigilance can be especially important. However, you should likely also be aware of the treatment options that exist. A person who is experiencing hypervigilance does not have to live this way forever. Multiple treatment options are available to help,

Therapy

Therapy can be a great option for those in need of treatment for hypervigilance. Cognitive-behavioral therapy and exposure therapy have each been linked to treatment for hypervigilant individuals. Therapy sessions can be recommended to someone after they’ve met with a licensed professional who understands their situation, mental health history, and additional factors causing or contributing to hypervigilance.

Online therapy may be one of the best sources to turn to for help. Unlike traditional therapy, online therapy does not require going into an office every week or otherwise uprooting your schedule to be in a set location at a given time. When you work with an online therapist, you can ensure that help is available to you no matter where you live, how you work, or what your lifestyle is like. 

No matter the underlying cause(s) of your hypervigilance, it’s likely that online therapy can help you manage your symptoms and work toward your goals. Studies show that online therapy options like online cognitive behavioral therapy (CBT) can lead to a significant decrease in symptoms of mental health disorders like anxiety, depression, PTSD, panic disorder, and more.

Takeaway

Hypervigilance often stems from situations and experiences that may seem to warrant it, such as trauma, or from mental health disorders that might make a person feel on edge, like an anxiety disorder. No matter what may contribute to your hypervigilance, it’s likely that talking to a mental health professional like a therapist can help you get your symptoms back on track.