Recognising Our Bodies Under Stress: Hypervigilance, Hyperarousal, Hypoarousal and Dysregulation

Terms such as hypervigilance, hyperarousal, hypoarousal and dysregulation get used regularly by mental health professionals, but they aren't always clearly explained. Like other professional fields, sometimes we forget it's not common language to most people! I'm passionate about making mental health language more accessible- not exclusive. So, with that in mind, this blog gives a brief overview of each of these states.

Hypervigilance

Being in an intense state of alertness- constantly “on guard” and scanning for potential threats or danger.

Some signs you might be in a state of hypervigilance are:

• Feeling constantly on edge or nervous

• Extreme sensitivity to noises or movements

• Feeling jumpy or easily startled

• Having trouble concentrating

• Feeling restless and unable to relax

• Feeling irritable or short-tempered

• Difficulty sleeping

• Rapid heartbeat or palpitations

• Rapid and shallow breathing

Hyperarousal

Hyperarousal involves an overactive response to stimuli, leading to increased agitation or anxiety. It can make us feel constantly on edge, with exaggerated fight-or-flight reactions.

Symptoms might include:

• Restlessness

• Irritability

• Difficulty thinking and concentrating

• Increased blood pressure

• Elevated heart rate

• Trouble sleeping

• Impulsive or defensive behaviour

Hypoarousal

Hypoarousal, in contrast to hyperarousal, refers to a state where our body and mind are less active or alert than normal. This often includes an emotional shutdown or disengagement.

You may feel:

• Slow or sluggish

• Detached

• Disconnected from your environment and others

• Isolated

• Confused

• Numb

• Depressed

Dysregulated

Having trouble managing and regulating your emotions, thoughts or behaviour. You might have a hard time finding the right way to react or respond to situations.

Signs you might be experiencing dysregulation:

• Rapid or shallow breathing

• Increased heart rate or palpitations

• Difficulty concentrating

• Mood swings

• Excessive worry or anxiety

• Restlessness or fidgeting

• Changes in appetite or sleep patterns

• Physical symptoms. e.g. headaches or stomachaches

• Difficulty expressing yourself

These terms highlight the interconnection between our minds and bodies when we’re experiencing levels of stress or trauma. These states all have a biological function, but can become unhelpful, and even harmful. While these terms are commonly associated with mental health conditions such as Post-Traumatic Stress Disorder, Panic Disorder and other diagnosed experiences, the reality is that all of us experience varying levels of hypervigilance, hyperarousal, hypoarousal, and/or dysregulation at different times, especially in response to stress or trauma. Understanding these concepts sheds light on the way our bodies and minds respond to stress and traumatic events. It can also be validating and empowering- helping us make sense of our reactions and emotions, reduce confusion and increase self-awareness. In a therapeutic setting, it can also support clients to better recognise and articulate their own experiences.

As a holistic counsellor, these concepts help me to have a clearer understanding of clients' needs and to tailor therapy approaches accordingly. How I support a person through these experience varies greatly depending on individual needs and goals, but it always starts with the first step of identification and bringing attention to what's happening in the mind and body. We then work together to look at your unique triggers, challenges and coping strategies.

If you would like support identifying your personal challenges, triggers and coping strategies, please get in touch.