Hypo-arousal is a state of low arousal, often referred to as a “freeze” response. It’s often triggered by stress, trauma, or other deeply challenging experiences.
It’s helpful to understand hypo-arousal in contrast to hyper-arousal. Hyper-arousal is characterized by anxiety, panic, and feeling overwhelmed. Hypo-arousal, on the other hand, involves withdrawal, detachment, and numbness.
This article will further define hypo-arousal, describe its symptoms, and offer practical strategies for managing the condition so you can return to your everyday life.
What is Hypoarousal?
Hypoarousal is a state where your nervous system is underactive. Think of it as the opposite of being anxious or hyper.
It’s closely tied to the “freeze” response. When faced with a threat, our bodies sometimes go into freeze mode as a survival strategy. This is part of the autonomic nervous system at work, designed to conserve energy when fighting or fleeing isn’t an option.
Consider something called the “window of tolerance.” When you’re hypoaroused, your arousal levels have fallen below that optimal zone. You might feel numb, disconnected, or have very low energy.
It’s important to note that hypoarousal can be a symptom of underlying mental health conditions like PTSD or depression.
Symptoms of hypoarousal
Hypoarousal can manifest in a number of different ways, both physically and emotionally. It’s important to note that the symptoms, as well as their severity, can vary widely from person to person.
Physical symptoms
Hypoarousal can produce a range of physical sensations and signs, including:
- Numbness
- Dizziness
- Low blood pressure (hypotension)
- Headaches
- Nausea
- Shallow breathing
- Extreme exhaustion
Psychological and emotional symptoms
The effects of hypoarousal aren’t limited to the physical. You may also experience:
- Depression
- Brain fog
- Difficulty making decisions
- Feelings of hopelessness
- Inability to focus
- Depersonalization (feeling detached from your body or self)
- Emotional numbness
- Lack of motivation
- Social withdrawal
Strategies to manage hypoarousal
If you’re dealing with hypoarousal, here are a few techniques you can try to bring yourself back to the present.
Paced breathing
Paced breathing is a technique that can help regulate your nervous system. It involves taking breaths at a rate of around 5 or 6 per minute, for a cycle of 10 to 12 seconds per breath.
This type of breathing stimulates your vagus nerve, promoting relaxation and a feeling of balance that may help increase your arousal levels.
Engaging your senses
Engaging your senses is a good way to increase your awareness of your surroundings and your own internal state. Try describing what you’re doing or what’s around you. Play a categories game, listen to music, or eat something crunchy. All these activities provide sensory input that can help ground you in the present.
Physical movement
Physical movement can also boost arousal. Try standing up, walking around, or balancing on one foot. These activities can counteract the freeze response, release tension, and promote better circulation.
Creative arts
Creative arts are a fantastic way to express your emotions and become more active. Try drawing, painting, or sculpting. Creative activities can help you reconnect with your emotions and your creativity, pulling you out of that hypoaroused state.
Frequently Asked Questions
Is hypoarousal the same as depression?
While hypoarousal and depression can share some overlapping symptoms like fatigue and withdrawal, they aren’t the same. Hypoarousal is a state of low physiological and emotional activation, whereas depression is a mood disorder characterized by persistent sadness and loss of interest. Hypoarousal can be a symptom of depression, but it can also occur due to other factors.
What is hyper-arousal?
Hyperarousal is the opposite of hypoarousal. It’s a state of heightened physiological and emotional reactivity. People experiencing hyperarousal may feel anxious, restless, easily startled, and have difficulty relaxing. It’s often associated with trauma, anxiety disorders, and chronic stress.
What is low level arousal?
Low-level arousal refers to a state of reduced alertness and responsiveness, but not necessarily to the point of dysfunction. It might manifest as feeling sluggish, unmotivated, or having difficulty concentrating. It can be a normal part of daily fluctuations in energy levels, but persistent low-level arousal could indicate an underlying issue.
How to get out of hypoarousal?
Getting out of hypoarousal involves gently stimulating your system. Try engaging in light physical activity like a short walk or stretching. Sensory stimulation, such as listening to upbeat music, using aromatherapy, or taking a warm shower, can also be helpful. Focus on small, manageable tasks to regain a sense of agency. If hypoarousal is chronic or interfering with your daily life, seek professional guidance.
In Conclusion
Hypoarousal, that feeling of being numb or shut down, is a common response to stress and trauma. While it can be unsettling, it’s important to remember that it’s a normal reaction.
We’ve explored several strategies for managing hypoarousal, and the key is to find what works best for you. A combination of techniques, like gentle movement, sensory grounding, or mindful breathing, might be the most effective approach.
If hypoarousal is persistent, significantly impacting your daily life, or causing you distress, please reach out to a mental health professional. They can provide personalized support and guidance.