Hypervigilance Got You On Edge? Discover the Secret to Experiencing True Safety (Within).

The human desire for safety is primal. We crave environments and relationships that feel secure and predictable.

But when we perceive that this safety and predictability isn't available to us, or if those feelings weren't something we experienced as a child, we can become hypervigilant.

So, what exactly is hypervigilance?

Hypervigilance is defined as a fixation and preoccupation with scanning and assessing the external environment for signs that might confirm that you are not safe. What that means, in a nutshell, is that a lot of your energy is spent being hyper-alert and looking for danger.

Make no mistake, a life dictated by hypervigilance is suffocating and exhausting.

But what if the most potent source of safety and predictability wasn't external, but instead, resided deep within ourselves?

This concept might seem counterintuitive, especially for those who've spent a lifetime looking outwards for protection and validation. But cultivating a sense of inner safety – the unwavering belief that you are your own protector – is the Golden Ticket to help quiet that hypervigilant hum and truly transform your life!

In this blog post, we will explore the concept of hypervigilance, its symptoms, and its origins. We will delve into the profound link between trauma and hypervigilance, and discuss the long-term impacts it can have on your health.

Most importantly, we will explore practical steps on how to free yourself from the burden of hypervigilance and foster a sense of safety and security within.

Let's get started!

---

Table of Contents

1. Hypervigilance Symptoms

2. Understanding the Link Between Trauma and Hypervigilance

3. How to Cultivate Inner Safety

4. The Unconditional Sanctuary Within

5. Dissolving Hypervigilance: Embracing the Ups and Downs

6. Powerful Steps Toward Inner Safety
   

---

Hypervigilance Symptoms

Being in a chronic state of hypervigilance can show up as both physical and behavioural symptoms, impacting not only your body and health but also influencing how you interact with the world around you. Let's take a quick look at how hypervigilance can manifest in your body and in your actions:

Physical hypervigilance symptoms include:

• increased heart rate and shallow breathing

• difficulty falling and staying asleep

• fatigue and exhaustion

• muscle tension and headaches

• digestive issues

• sensory sensitivity (e.g., sensitive to light or sound)
  

Behavioural hypervigilance symptoms include:

• startling easily at loud noises

• reacting strongly to minor conflicts or perceived slights

• feeling uncomfortable or overwhelmed in crowded places where you're unable to fully process everything going on around you

• engaging in excessive planning and preparation to feel in control and mitigate potential threats

• an inability to ever truly relax or switch off

• constantly questioning the intentions of friends and family and having difficulty trusting others

• being hyper-fixated on and sensitive to the body language, facial expressions, and tone of voice of others

Understanding the Link Between Trauma and Hypervigilance

Although hypervigilance can manifest at any point in life, for many, the seeds are sown early on. Traumatic and stressful childhood events can leave a lasting impact on the developing nervous system. 

These experiences can include abuse, neglect, household dysfunction, or witnessing violence. As a result, children exposed to chronic stress become wired to remain alert and to constantly scan their environment for potential threats.

However, childhood experiences aren't the only hypervigilance-causing culprits. Traumatic events at any stage of life, like accidents, assaults, or witnessing a disaster, can also trigger the development of hypervigilance. In these situations, the nervous system gets stuck in a "fight-or-flight" response, leaving the body hyper-alert and unable to fully relax. 

Regardless of when hypervigilance develops, this chronic state of alertness can have a profound impact on an individual's sense of safety, making it difficult to ever truly trust the world around them.

The long-term consequences of this hypervigilance can be far-reaching, potentially manifesting as physical ailments like autoimmune diseases, digestive issues, and chronic pain. These conditions arise from the body's persistent state of "fight or flight," unable to fully switch to its natural "rest and digest" mode, where healing takes place.

It's important to remember that hypervigilance is an adaptive and logical response to both trauma and living in an unsafe environment. If you've ever experienced either of these, it makes perfect sense that your body would move into a protective state to try and keep you safe. It hasn't betrayed you. It's just trying to keep you secure in the best way it knows how.

The good news is that with a conscious and dedicated effort, you can foster a new and robust sense of safety within, allowing your body to learn that you are no longer in that same threatening environment, enabling it to relax, better regulate your nervous system, and to finally shift into parasympathetic mode ("rest and digest").

How to Cultivate Inner Safety

Imagine, for a moment, a world where your sense of security doesn't hinge on external circumstances or the approval or protection of others.

This is the power of cultivating inner safety.

It's about understanding that true safety comes from within; a conviction fostered by consistently demonstrating to your body and your subconscious mind that you are the one who keeps yourself safe.

So, what does inner safety look like?

The process starts with honouring your boundaries and choices. When you say "no" to situations that drain you or commitments that feel inauthentic, you're sending a powerful message to both yourself and to others. You're asserting your right to create a life that aligns with your values, laying the foundation for self-reliance and self-trust.

Living with integrity – acting in accordance with your beliefs – strengthens this internal fortress further. Every choice you make in alignment with your authentic Self fuels self-allegiance, the deep loyalty and commitment you develop towards your own well-being.

By making good on promises to yourself, big or small, you build trust in your own capacity to navigate life. This sense of empowerment fosters self-protection, self-care, and the ability to identify and meet your needs effectively.

The Unconditional Sanctuary Within

Perhaps the most transformative aspect of fostering inner safety is the realisation that the security and unconditional positive regard we so often seek externally can be cultivated deep within. It's about recognising your inherent worth and capabilities, and respecting yourself enough to prioritise your well-being and safety.

This isn't about becoming self-absorbed, overly self-sufficient or even isolating yourself. It's about understanding that while external support systems are valuable, true security emerges from a foundational belief in your own strength and ability to navigate life's challenges.

Dissolving Hypervigilance: Embracing the Ups and Downs

Embarking on the path away from hypervigilance and toward inner safety isn't always smooth sailing. It can be scary to sever dependence on the idea of external protection and embrace independent thought and action.

This process requires time and consistent effort.

Think of it like building a muscle – it strengthens with each deliberate action. Initially, the unfamiliar territory may feel unsettling. You might question your ability to manage on your own, and that's perfectly valid. Remember, it's a journey, not a destination. There will be moments when external protection seems tempting, and that's okay.

The key is to acknowledge these feelings and recommit to the process. With every conscious choice aligned with your values, every instance of honouring your boundaries and needs, you reinforce the message: "I’ve got me and I am safe."

Powerful Steps Toward Inner Safety

Now, let's explore 7 practical steps you can take to move yourself out of the state of hypervigilance and begin cultivating a sense of inner safety:

1. Body Awareness Practices: Techniques like mindfulness meditation, yoga, and progressive muscle relaxation can help you reconnect with your body and recognise its signals. Learning to identify and manage physical tension associated with stress is crucial for cultivating a sense of calm and safety.
   

2. Boundaries 101: Explore what boundaries mean to you and practice setting them with confidence. This can be as simple as saying "no" to requests that drain your energy or taking a break from social media when it feels overwhelming. See my blog post on boundaries for more.
   

3. Self-Compassion: Be kind to yourself. Building inner safety is a life-long journey. There will be emotional setbacks, slip-ups in boundary setting, or moments when you seek external validation and protection, and that’s okay. Acknowledge these experiences without judgment and recommit to the process.
   

4. Self-Care Rituals: Prioritise activities that nourish your mind, body, and spirit. Whether it's spending time in nature, taking a relaxing bath, indulging in a creative hobby, or simply getting enough sleep – create routines that nurture your well-being. These and other rituals work to regulate your nervous system and send a powerful message to your subconscious that you are worthy of care and attention, building inner trust and safety.
   

5. Celebrate Your Achievements: Take the time to acknowledge your progress, no matter how small. Every conscious choice aligned with your values, every boundary honoured, is a victory. Celebrate these moments, reinforcing the positive impact of your commitment to inner safety.
   

6. Gratitude Practice: Shift your focus towards what you appreciate in your life. Keeping a gratitude journal can be a powerful tool for cultivating self-worth and positivity, both of which contribute to a stronger sense of inner safety.
   

7. Affirmations: Repetitive positive self-talk can be a surprisingly effective tool. Choose affirmations that resonate with your journey, such as: "I am worthy of love and respect," "I have the strength to navigate challenges," or simply "I am safe." Repeating these affirmations daily helps reprogram negative self-beliefs and fosters a more secure sense of self. If, at first, they feel clunky or untrue, you can preface the affirmation with “I am learning that/I am discovering that/I am in a process of knowing that ...[insert affirmation]", which the subconscious mind will be less resistant to.
   

Remember, your hypervigilance was an adaptive response at the time, and dissolving its presence and cultivating a sense of inner safety in its place will be a continuous process.

There will be setbacks, moments of self-doubt, and times when external validation feels alluring. What matters most is your commitment to the journey, one empowered choice and one act of self-compassion at a time. This ongoing effort compounds and will ultimately lead you to a place of unshakeable strength and the unwavering conviction that you are, indeed, your own safe haven.

By fostering inner safety, you empower yourself to weather any storm because you've got you. And that, my friend, is a truly liberating realisation.

If you suspect hypervigilance may be impacting your sense of safety, book in for a free Discovery Call to explore how we can work together to create a safe space to process past experiences, develop healthy coping mechanisms, and learn to manage and eradicate the effects of trauma on your nervous system.

Additional Resources:

• The Body Keeps the Score: Brain, Mind, and Body in the Healing of Trauma by Bessel van der Kolk

• When the Body Says No: The Cost of Hidden Stress by Gabor Maté

• Own Your Self: The Surprising Path Beyond Depression, Anxiety, and Fatigue to Reclaiming Your Authenticity, Vitality, and Freedom by Kelly Brogan

• Boundary Boss: The Essential Guide to Talk True, Be Seen, and (Finally) Live Free by Terri Cole