Hypervigilance vs Hypovigilance: Understanding Your Nervous System
Have you ever felt like you just can’t relax—even when nothing is wrong? Maybe you’re sitting at home, everything’s quiet, yet your body still feels braced, like it’s waiting for something to go wrong. Or on the other end of the spectrum, maybe you feel checked-out, foggy, and disconnected, like you’re drifting through your own life.
These aren’t personality quirks—they’re signs of how your nervous system is working to protect you. Let’s break it down in plain language.
Your Body’s Alarm System
Think of your nervous system like your body’s security guard.
The brain is the control room.
The spinal cord is the main hallway connecting everything.
The nerves are the cameras spread throughout your whole body.
This system is always scanning the environment, asking: “Am I safe?”
When it senses danger, it flips the alarm switch. When the coast is clear, ideally, it helps you calm down.
But if you’ve lived through a lot of stress, trauma, or uncertainty, sometimes the alarm doesn’t reset the way it should. That’s where hypervigilance and hypovigilance come in.
What Hypervigilance Feels Like
Hypervigilance is when the alarm gets stuck ON.
That jolt when a door slams—even though you know it’s just the wind.
Feeling on edge if someone raises their voice.
Struggling to ever feel safe enough to rest.
A body that’s always braced: muscles tight, heart racing, breath shallow.
It’s like living life with your shoulders up by your ears, constantly waiting for the other shoe to drop. Over time, this state can feed into anxiety, depression, and exhaustion because your system never gets a break.
What Hypovigilance Feels Like
On the other hand, hypovigilance occurs when the alarm is set too low.
You miss cues that other people notice.
You feel flat, numb, or disconnected from your body and emotions.
Life can feel like moving through fog, half-asleep at the wheel.
This is your nervous system’s way of conserving energy—like dimming the lights so you don’t burn out completely. It’s not laziness or lack of caring; it’s your body trying to shield you from overwhelm.
A Quick Self-Check
Take a pause. Ask yourself:
Do I often feel “always on guard” (hyper)?
Do I often feel “checked out” or numb (hypo)?
You may notice you lean one way—or that you move between both, depending on what life throws at you.
Why This Matters
Neither hypervigilance nor hypovigilance means you’re broken. These are survival responses—your body’s way of keeping you safe based on what it’s learned.
But long-term, staying stuck in either mode drains your health, relationships, and joy. Knowing about these states is the first step toward compassion—for yourself and for others.
A Gentle Invitation
If you recognize yourself in these patterns, take heart: your body isn’t against you. It’s wise, and it’s been doing its best to protect you.
With small steps—like grounding exercises, breathwork, or safe movement—you can begin teaching your nervous system that it’s okay to relax again.
You deserve that peace.
Friend to friend: if you see yourself in this, know you’re not alone. Understanding your nervous system is the first step toward providing it with what it truly needs—safety, balance, and rest.
✨ Thank you for reading! If this post resonated with you, I invite you to continue exploring—many more reflections and resources await you on my blog.
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With love,
Jeri
