Everyone is feeling stressed right now. It is a normal response to the unexpected and demanding circumstances we are experiencing. But is the stress you are feeling just garden variety normal day to day stress or is it something more? Stress is felt in the body as tension and is experienced by the mind as worry. Once you release the tension and address your worry, you usually feel better. If what you are experiencing is more than just normal stress, you may be feeling hypervigilant, emotionally fragile, reactive. If this is the case, then you actually may be experiencing re-traumatization. Re-traumatization leads to hypervigilance, an aroused state fueled by anxiety and fear.

Hypervigilance is an intense sensory state fueled by the need to self protect. From this aroused state we anticipate what could go wrong and try to avoid or combat it. Sometimes the accompanying behaviors we develop are exaggerated and self-sabotaging.

Hypervigilance may bring about a state of increased anxiety which can cause exhaustion. Other symptoms include: abnormally increased arousal, a high responsiveness to stimuli, and a constant scanning of the environment. —WIKIPEDIA

HYPERVIGILANCE TRIGGERS
Over Stimulating Environments
The Unfamiliar or Unknown
Re-traumatization
Crowds
Loud Noises
Shaming, Blaming, Embarrassment
Intense or Unrealistic Demands
Chaos
Fear of Abandonment
Pain

PROACTIVE INTERVENTIONS
1. Scan for danger
2. Validate your feelings
3. Thank your fear (FEAR IS A GIFT AND SIGNALS POTENTIAL THREAT)
4. Take charge of self-talk
5. Reframe your situation
6. Remove yourself/provide safety

-Engage the peripheral nervous system (voluntary)
-integrate important external information
-engage the sympathetic and parasympathetic
-cold showers (activation and blunting)
-breath work/meditation
-acupuncture
-biofeedback

-Support the central nervous system (involuntary)
-medication/supplements
-nutrition, exercise, cranial sacral work, rest

-Hypervigilance  may be masking underlying  issues
PTSD
Anxiety
Mental Health Disorders
Real External Threats
Danger
——————
THE PAST
Old traumatic experiences revisited during a crisis destabilize us. When old traumas are triggered we find ourselves not only dealing with what is happening in the current moment, but old fears resurrected from the ancient past. This is a normal even predictable response. Distressing memories may return temporarily, but they need not stay. You can interrupt the PTSD cycle now, today, in this moment.

1. Stay present with what is happening now. It is tempting to avoid or try to distract yourself. This is not a good strategy. Notice what is happening and stay in the “here and now.”
2. Be self-protective. Stress-filled, dramatic events do the most damage when we fail to protect ourselves. Be honest with yourself about what you need to feel safe right now, in this moment. No future tripping. No living in the past. Right here, right now, what do you need?
3. Avoid catastrophizing. Worst case scenarios are rarely helpful. Plans, structure and back-up plans are what empower us. If fear threatens to overwhelm, make a plan. Structure helps give us a sense of control.
4. Choose empowering action. Be decisive and act on your decisions. Move your body. Don’t shut down. Physical outlets and empowering action are critical.

We are less impacted by traumatic events when we apply these strategies. The good news is that regardless of whether you are experiencing normal stress or feeling re-traumatized…the disruptors are the same!