Hypervigilance And Irritability

[intrasearching]

How do you deal with the hypervigilance and irritability?

I've been without it for weeks at least, and suddenly it's come up today and it's really freaking me out.

Any general advice on how to calm it down would be appreciated.

 

[y5L]

This has been my struggle the past few weeks as well. Here are a few things that work for me:

1. Take a break. Walk away, have some water, breathe. Even 20 seconds is better than nothing.

2. I keep a smooth rock in my pocket to run my thumb along or squeeze to relieve stress, to ground me to the present, even just to interrupt the direction I was heading in mentally.

3. I talk to myself. In my head if need be, but out loud if possible. Remind myself (if it's true) that I'm safe, that I'm just experiencing symptoms of this PTSD. And where possible I will admit to those around me at least that I'm "feeling off" or possibly more detail if I can.

I hope at least one of these helps!

 

[trueblue]

There's very little out there on dealing/coping with hypervigilance but one of the things that I have found to be suited to alleviating it is mindfulness. Hypervigilance by definition means you are sensitive to your surroundings.. mindfulness makes you focus on you.

I would advise at least looking into it.. there is basic ways in which you can practice mindfulness in everyday life and there is also mindfulness meditation for which there are many great CDs and audio files available on amazon, youtube etc.

 

[Eduardo69]

I recently got diagnosed with PTSD and the hypervigilance is the main problem for me. When the hypervigilance and hyperarousal strike I can't switch off my brain, it whirls around at a thousand miles an hour, I can't control my thought and emotions and makes me an absolute nightmare to be around.

Fortunately I have found some very good coping strategies which I will list below.

Use breathing exercises, breath in deeply and in a controlled manner mostly through your nose.

Breath with concentration counting every breath up to 10 and then restarting again.

Use mindfulness meditation videos to concentrate on the present and to take your mind off the negative thoughts flying around your brain. Have them on your computer and convert them onto your phone so you have easy access to them at all times.

Learn concentration techniques. Use youtube for this as there are many out there. Find what works for you.

Play a game like online chess to help more with concentration.

Never resist or get down on yourself if you are having negative thoughts or emotions. Accept that you're having it/them and then go into your coping strategies to break the cycle.

But above all else you must recognise as soon as possible that your hypervigilance is rearing it's ugly head again. As soon as you do go into your coping strategies. The longer you wait and resist then the longer it will take to get back to normal.

I'll post some youtube videos that have helped me and may help you and maybe some others.

Best of luck.

 

[Eduardo69]

This forum won't let me post any links to specific You Tube as it things they're spam.

So search You Tube for the following topics as they are:-

VIDEO MEDITATION STRESS RELIEF IN 10 MINUTES FLAT

Mindfulness Meditation Quick 15 Min Stress Relief Version

Visual Hypnosis for positive thinking

Also You Tube for some concentration techniques.

Be careful about talking to yourself. By all means tell yourself to be calm and that you're safe but never churn things over in your head as you'll always be the victim and make more of your own problems. Maybe better to write things down that way you break the cycle of being the victim and instead become the observer.

Hope this helps.