Panic Attacks Message Board
Sign up Latest Topics

  Author   Comment  

Posts: 27
Reply with quote  #1 
Hi All,

How to deal with hyper vigilance.? My issue is I am very much vigilant on my physical sensations and then worrying too much on that. One good thing is that, I am not staying back at home. I am trying to move on with my activities.


Posts: 385
Reply with quote  #2 
I had he same problem only not with physical symptoms but with my thoughts... its all the same.. carry on with your day and don't add 2nd fear... because there is nothing to fear

Posts: 5
Reply with quote  #3 
I thought I'd chime in here because I'm in a similar place. I'm a lot more active than four months ago (I go to work 5x a week, gym 3x, I bike, I try my best to go out with friends), but the sensations do cloud my thinking, they stop my own innate initiative to do things as my head is so foggy, vision feels stiff / surreal, and you just feel so weird.

What I might say, though I've not 'cracked' this, is that basically like… Sensations or not, your thoughts and vigilance cause the sensations. The longer I linger on "why is my vision so weird", "why do I feel so foggy", "why does my head feel like a vice", the more 'present' those feelings feel and the less opportunity I have to be be absorbed by more normal thoughts (e.g., what's for dinner?). The focus just saps you of your energy for anything else, and it actually produces more of the anxiety.

I would try to practice 'allowing', as Paul David talks about. By monitoring, we're looking to see if it's there, it means we are still afraid in a way. If you can simply sit with the sensation, observe it, let it kind of run its course in your brain, and then move on. There's this weird 'zone' I feel like I can enter sometimes where it's there, but I can still do other things and I try not to tangle with the thoughts too much. We have to try to step aside like this for long enough that it runs it's course, that the symptoms start to diminish enough we actually understand and don't get spooked into fear again.

It's not easy though. I'm maybe giving you this advice as much as I am also giving it myself. I understand what people say here about acceptance, but with the physical sensations I will admit it's hard sometimes not to be like "Okay, but for real, when does this actually go away?", particularly if you wake up and your brain automatically asks how you're feeling.

I think this is why people here preach patience. You can rationally accept. It takes time for your brain to actually do it though, for the thoughts to calm down.

Posts: 27
Reply with quote  #4 
Thank you so much for your words

Posts: 36
Reply with quote  #5 
Hypervigilance it's the way your body reacts to your excessive analysis and fearful reactions. That's it.

From DP/DR or the surreal feelings, to your brain fog, to mostly everything that involves an anxious reactions, comes from your Thoughts,

When you had an episode of excessive anxiety, trauma or panic. (episodic or constant), your body goes to a sensitive state. where your nerves jump to the slowest reaction. This state its the hypervigilance you are talking about. basically your body still believes that its in constant danger, and can't really relax. because you, without noticing, are giving fuel to this reaction. by worrying and fearing this sensations.

SO how do you stop being so aware of your physical sensations?. well. how about instead of avoiding those feelings (and giving more reasons to your mind to fear those sensations), instead. accept them. I feel unreal?, well, how about instead of fearing it, why not getting confortable with it. play with it, befriending it. Instead of running away, why not just getting confortable with it. 
This can be applied to anything related to anxiety and panic. Stop fearing your feelings, accept them, move on, if the thought comes, don't follow it, and don´t be afraid. Eventually your body will understand that you aren't really afraid of this sensations. and this sensations will go. because at the end, it was just anxiety. its always anxiety, and that anxiety comes because you are following your thoughts. Stop following your thoughts, accept your feelings, don´t fear anxiety. befriend it. and you will be free.

You Can Do This~

Posts: 72
Reply with quote  #6 
Well said Shen.....this is exactly what happens and describes me to a T

Posts: 27
Reply with quote  #7 
Thank you Shen

Posts: 132
Reply with quote  #8 
It dawned on me one day that there was nothing wrong with me. Once I accepted that "fact", there was no point to being on guard. Occasionally. I have a mild setback but am able to pass through this bad habit by acceptance and concentrate on what I am presently doing. I have resolved to myself that I will never permit fear to cause me to avoid the feared situation unless it is a true danger.
Previous Topic | Next Topic

Quick Navigation:

Easily create a Forum Website with Website Toolbox.