How do you deal with hypervigilance??

[RCD_VET]

Here's my scenario...from my trauma I am very much a protector. I will do anything needed to help loved ones and protect them - even to the point of looking as if I don't truly care for them. No emotion needed. Just protect at all costs.

On the weekend we brought my daughter to a movie to celebrate her birthday. All fine until the movie is finished and my wife takes my daughter to the washroom before leaving the theatre. As I wait outside the washroom door, a group of questionable people walk past. From that moment I catch myself NEEDING to profile EVERY person that walks past. My head darting side to side as I try my hardest to analyze every person walking past. It then becomes incredibly challenging to switch this off in my mind. I was still doing it the next day but not quite to the same extreme. This set me up for a nightmare that someone was coming in our room while we were sleeping. The stress of the two days and the nightmare made me miss a day of work because I ended up with a headache so bad I couldn't keep my eyes open. I'm still waiting to get to a psychologist so I have no ideas on what I could do to help ease this. Is there hope or is this just the new me?!?

 

[Deleted member 44579]

Hi @RCD_VET... You are on high alert.... As you say hypervigilance.. Grounding techniques..... Help so so snapping your brain back to where you are... Stomping your feet.... It doesn't matter if looks weird... Slowly your breathing down... A band around your wrist to pull... Anyone of these may help..... I'm sure people here will guide you more.....

My friend slapped me on the face once to calm me and bring me back to the moment... Don't recommend this option.

It does get better with time..... So of course there is hope always..... Can you access some support to work through this?....

This forum is very good.. These people are supportive, wise and will always listen.. Don't judge... Take care....

 

[Deleted member 12723]

You can always call a hot line crises counselor for help in grounding yourself if nothing helps because it is important to bring your self back so you do not suffer needlessly. If that counselor is a bad try another one until you find one who can really get you back. I am sorry about your headache. Sadly this is the new you at times for awhile. Hang in there. Welcome to the ever changing world of PTSD. The forum people here are really helpful and supportive so please keep on reaching out, you do need a lot of support to get you through this.

 

[RCD_VET]

My friend slapped me on the face once to calm me and bring me back to the moment... Don't recommend this option.

It does get better with time..... So of course there is hope always..... Can you access some support to work through this?...

I'm sure my wife would love to slap me to bring me back to reality. LOL That being said, she has been really good at noticing different things and helping me out of them. That same day we were eating after the movie and I was watching a guy that walked in slowly looking over towards our table. My wife noticed and reminded me that we were all safe. He was actually watching his kids at another table that he soon joined.

I have paperwork in with VA and waiting to hear back from them. Hoping it goes quickly so I can get some more personal direction on dealing with issues.

I visit the forum here often. Lots of great tips - like the ones already mentioned here. It has been my therapy while I wait for my paperwork to go through.

 

[Deleted member 44579]

Hi @RCD_VET.... That made me laugh thankyou.... Your wife sounds very aware....and in the moment... Take it easy...you will get through this. And I'm glad support is going to happen....

 

[Freida]

60 second sweeps have been really helpful. Acknowledge I'm hyper vigilant. Don't try to fight it. Assume there is a threat.
Then do a 60 second sweep view. Look up, look down, look straight out.... turn slowly while doing it. As you do it look for weapons you can use if needed. Bottles of wine on the table? grocery cart? canned food? chair? mark each one in your mind. Then look for exit. who is between exit and you? threat or not threat? Do you need to fight them or just shove them out of the way

It helps bring me back to the present because I am now prepared to meet the threat, so I can back down on the vigilance

Other one is 54321. It takes a bit longer but its good for grounding
5 things I can see, 5 things I can hear, 5 things I can touch
4 things I can see, 4 things I can hear, 5 things I can touch
and so on

And if all else fails, have wife hit you upside the head. Not in the face, that looks like a dv. back of the head looks like she is annoyed with you and you deserve it ;)

 

[SeedMan]

An accommodation I've found for my hypervigilance when going for a walk is to wear one of those (pardon the capitals, I'm not screaming, just making it easy for someone to scan this) BICYCLE REAR-VIEW MIRRORS that clip onto my glasses. This way I can see people coming up from behind me and step out of their way before they go past me. Sure, it looks dorky, but it sure beats me getting startled and 1) screaming as they go past, 2) becoming paralyzed and being unable to move a muscle for 5 minutes after they pass, or 3) turning my head around every 4 or 5 seconds (bicyclists can go quite fast on the sidewalk). Hope this helps (now if I can only remember to always use my own advice....)