The brain is still a bit of a mystery, but there’s one thing we know for sure: it doesn’t like feeling threatened. It doesn't want to feel scared, uncertain, or out of control. Ironically, in its effort to avoid those unpleasant feelings, the brain can become hyper-focused on them. This means that when you feel anxious or afraid, the brain might latch on to those sensations and thoughts, trying to "teach" itself to be on high alert for anything that could lead to discomfort or fear in the future.
It’s a bit like a loop—once the brain identifies a threat, it becomes more sensitive, constantly searching for ways to prevent those feelings from happening again. This is where obsessive-compulsive disorder (OCD) comes into play. OCD takes this natural response to anxiety and turns it up a notch by creating a "rulebook" for staying safe. Along with a load of other compulsions people feel they must do to neutralize anxiety, hypervigilance often becomes a compulsion the brain uses to falsely protect itself.
Now, don't get me wrong—being aware and cautious is important. It's crucial to practice discernment, making decisions that help keep us safe. But when it comes to hypervigilance, that’s where things get tricky. The "hyper" part—being constantly on edge or over-alert—isn't helpful in everyday life, and in fact, can make things worse.
When you get triggered by your OCD, the brain automatically starts to think that you need to be constantly checking, scanning, and worrying about the things you fear. Over time, this only reinforces the belief that staying hyper-aware will protect you. This is why many people with OCD will say, "I know this behavior doesn’t really make sense, but it feels like it’s keeping me safe."
The first step in managing hypervigilance in OCD is recognizing when it's happening and understanding that it’s a compulsion—something that your brain has falsely linked to safety. The next step is to practice exposure and response prevention (ERP), which is a key component of OCD treatment. In ERP, you deliberately expose yourself to situations that trigger your hypervigilance without performing the compulsive behavior. For example, if you feel the urge to check or scan for danger, you can resist the urge to do so, allowing yourself to experience the anxiety that comes with it. Over time, this helps your brain learn that the feared outcomes aren’t actually as likely or dangerous as it thinks.
You can also practice mindfulness by acknowledging the anxiety without reacting to it. Instead of trying to push the anxiety away by engaging in compulsive checking, you can sit with it, observe it, and let it pass. This helps to retrain your brain, teaching it that it’s safe to let go of the need to be hypervigilant. You can also use grounding techniques, such as focusing on your breath or noticing physical sensations in the moment, to bring your attention back to the present instead of the imagined dangers your brain is fixating on. Remember, this process takes time and requires patience, so be gentle with yourself as you work through these steps.
And it’s important to note that this type of hypervigilance is different from the kind that can arise from trauma. Hypervigilance due to trauma comes from a place of real danger and survival instincts, while OCD-driven hypervigilance is based on a false belief that constant alertness can prevent harm. If you're experiencing trauma-related hypervigilance, it's important to seek support from a mental health professional to address the root cause of the trauma in a safe and healing way.
Comments