Hypervigilance After Trauma: 6 Signs Your Nervous System Is Stuck in Survival Mode
"Your nervous system isn’t overreacting—it’s trying to protect you, even when the danger is no longer there."
— Brooke Sprowl
What Is Hypervigilance and Why Does It Happen?
Hypervigilance is a state of increased alertness, where your brain and body are constantly scanning for threats—even when none exist. It’s a common aftereffect of trauma, where your nervous system gets stuck in survival mode: fight, flight, freeze, or fawn.
In 2025, trauma specialists recognize that hypervigilance isn’t a flaw—it’s a symptom. It’s your body doing its best to protect you based on past pain. But when the danger is gone, staying on high alert can become exhausting and isolating.
This blog explores the signs of hypervigilance, why your nervous system gets stuck, and what therapy-backed tools can help bring it back to safety.
The Science Behind Survival Mode
What it is:
When you experience trauma, your brain’s threat detection system—the amygdala—goes into overdrive. This triggers the release of stress hormones like cortisol and adrenaline, preparing your body to defend against danger.
In a healthy system, the body returns to calm once the threat passes. But after trauma, the brain can become wired to expect danger everywhere.
How it works:
This heightened vigilance keeps your body tense, your thoughts racing, and your emotions volatile. It’s not just mental—it’s deeply physical.
According to research from Harvard Health, trauma can lead to persistent dysregulation of the nervous system, impacting sleep, digestion, relationships, and mental clarity.
Ask yourself: Is your body stuck in a pattern your mind knows is no longer necessary?
Is Your Body Stuck in Survival Mode?
You’re not broken. Your body is trying to protect you. At My LA Therapy, our trauma-informed therapists specialize in nervous system regulation and hypervigilance recovery.
6 Signs You're Living in Hypervigilance
1. You’re Startled Easily by Sounds or Movements
Even small triggers—like a door slam or sudden touch—send your body into a spike of fear or panic.
Why: Your nervous system is conditioned to react fast to potential threats.
2. You Scan Rooms for Exits or ‘Safe Spots’ Without Realizing It
You’re constantly looking for escape routes, analyzing people’s moods, or anticipating worst-case scenarios.
Why: Hypervigilance makes your brain prioritize survival over presence.
3. You Struggle to Relax or Sleep Deeply
Even when you’re physically safe, your body stays braced. Sleep is shallow, and rest feels impossible.
Why: Your body doesn’t feel safe enough to let go.
4. You Have a Constant Sense of ‘Something Bad Might Happen’
This persistent dread isn’t about one specific fear—it’s an ambient sense of danger.
Why: Your brain is wired to assume harm based on past trauma.
5. You Overreact to Minor Stressors
A missed text, a loud noise, or unexpected news triggers panic, rage, or shutdown.
Why: Your window of tolerance—the ability to manage stress—is narrow.
6. You’re Emotionally Exhausted but Can’t Stop Pushing
You might be high-functioning but constantly on edge, burning out while trying to stay in control.
Why: The fawn or fight response masks the nervous system’s dysregulation.
Therapist insight: Hypervigilance often feels like anxiety, but it’s rooted in survival, not worry.
From Hyperalert to Healing
You deserve to feel safe in your body again. Our therapists guide you gently through somatic and trauma-informed practices to shift out of survival and into safety.
What Keeps You Stuck in Hypervigilance?
1. Unprocessed Trauma
Trauma that hasn’t been felt or integrated stays stored in the nervous system.
2. Lack of Safety Cues
Your body hasn’t experienced enough moments of calm, connection, or control to rewire its baseline.
3. Self-Judgment or Shame
Many survivors blame themselves for being “too sensitive” or “too reactive,” which compounds stress.
4. Ongoing Stress or Triggers
When your environment constantly reinforces danger (toxic relationships, financial instability, etc.), healing is delayed.
Ask yourself: What messages is my nervous system trying to send me about safety?
6 Therapy-Backed Strategies to Soothe Hypervigilance
1. Somatic Therapy and Body-Based Practices
Movement, breathwork, and grounding techniques retrain your body to recognize safety.
Try this: Place a hand on your heart and another on your belly. Inhale slowly through your nose. Exhale through your mouth with a sigh. Repeat 5 times.
Why it works: Shifting attention to the body brings the nervous system out of fight-or-flight.
2. Polyvagal-Informed Therapy
The polyvagal theory explains how the vagus nerve regulates your stress responses. Polyvagal therapy teaches tools to move from shutdown or hyperarousal into regulation.
Learn more: Polyvagal Theory Explained
3. Internal Family Systems (IFS) or Parts Work
IFS helps you connect with the “part” of you that is hypervigilant. That part developed for a reason—to keep you safe.
Healing happens when we lead that part with compassion, not criticism.
4. Create Predictable Routines
The nervous system craves predictability. Structured days, regular meals, and calming rituals provide safety.
Try: Morning journaling, evening walks, or “digital sunset” time before bed.
5. Therapeutic Touch and Co-Regulation
Safe physical contact (from trusted people, pets, or self-soothing touch) calms the stress response.
Why it works: We regulate best through connection—not isolation.
6. EMDR or Trauma-Focused Therapy
Eye Movement Desensitization and Reprocessing (EMDR) and similar trauma therapies help reprocess distressing memories so they no longer trigger your nervous system.
Explore: How EMDR Works
Therapist tip: You don’t have to heal all at once. Safety builds through consistent micro-moments of calm.
Stay curious, stay compassionate, and know that your journey is uniquely yours.
And in that uniqueness lies your power.
In the meantime, stay true, brave, and kind,
– Brooke
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Brooke Sprowl is an industry-leading expert and author in psychology, spirituality, and self-transformation. Her insights have featured in dozens of media outlets such as Huffington Post, Business Insider, Cosmopolitan Magazine, the Los Angeles Times, Spectrum One News, Mind Body Green, YourTango, and many more. As the founder and CEO of My LA Therapy, she leads a team of 15 dedicated therapists and wellness professionals. Brooke has been a featured speaker at prominent universities and venues such as UCLA School of Public Affairs, USC, Loyola Marymount University, the Mark Taper Auditorium, and Highways Performance Gallery, to name a few. With a Master’s degree in Clinical Social Welfare with a Mental Health Specialization from UCLA, a Bachelor’s degree in Neuroscience from USC, and certifications in peak performance and flow science from the Flow Research Collective, Brooke has helped hundreds of prominent leaders and CEO’s overcome anxiety, relationship difficulties, and trauma and reclaim a sense of purpose, vitality, and spiritual connection. With 15 years of experience in personal development and self-transformation as a therapist and coach, she has pioneered dozens of original concepts and frameworks to guide people in overcoming mental health challenges and awakening spiritually. Brooke is the host of the podcast, Waking Up with Brooke Sprowl. She is passionate about writing, neuroscience, philosophy, integrity, poetry, spirituality, creativity, effective altruism, personal and collective healing, and curating luxury, transformational retreat experiences for high-achievers seeking spiritual connection.
