Hyperarousal and Hypoarousal

Two common dysregulated states are: hyperarousal, a state of too much activation, and hypoarousal, a state of too little activation or shutdown. Both states are protective responses. Together we are learning to recognize the state you are in and responding accordingly.

Hyperarousal happens when the nervous system senses threat and mobilizes energy to protect you. Signs of hyperarousal include anxiety, racing thoughts, irritability, inability to relax, shallow breathing, tension in the jaw and shoulders, and trouble sleeping.

What the body needs in hyperarousal is safety, slowing down, discharge of excess stress energy, and grounding. Helpful tools to down-regulate include 7-11 breathing, long exhales, slow walking, grounding, hand on chest and belly breathing, reducing stimulation, and speaking kindly to yourself.

In hyperarousal, I recommend avoiding intense caffeine, doom scrolling, forcing productivity, harsh self-talk, and overstimulating breathwork.

Hypoarousal happens when the nervous system feels overwhelmed and conserves energy by shutting down. Signs of hypoarousal include fatigue, brain fog, low motivation, feeling disconnected, wanting to isolate, and difficulty speaking.

What the body needs in hypoarousal is gentle activation, movement, stimulation, reconnection, and small achievable momentum. Helpful tools to up-regulate include standing up and shaking the body, sunlight, splashing cold water on the face, upbeat music, humming or vocal sound, and tapping the arms and legs.

In hypoarousal, I recommend avoiding staying in bed all day, isolating further, waiting to feel motivated first, and overconsuming numbing content.