Feeling Numb, Chronically Exhausted, and Disconnected—What’s Really Going On?
Hypoarousal is a state trauma survivors experience, characterized by feelings of numbness, chronic exhaustion, and a sense of disconnection from oneself and the world. This state can be as debilitating as hyperarousal, yet it is often less recognized and understood. Understanding hypoarousal and its impacts is crucial for those on the path to healing and those supporting them.
Learn these patterns and strategies to build your foundation of calm with tools in your calming box.
What is Hypoarousal?
Hypoarousal occurs when your nervous system becomes underactive in response to trauma. It is part of the body’s defense mechanism, essentially a freeze response, where the system shuts down to protect itself from overwhelming stress. While this response can provide short-term relief from extreme stress or danger, it becomes problematic when it persists long after the traumatic event.
Symptoms of Hypoarousal
- Emotional Numbness: One of the hallmark symptoms of hypoarousal is emotional numbness. Individuals may feel detached from their emotions, unable to experience joy, sadness, or other feelings. This can make daily life feel flat and unfulfilling.
- Chronic Exhaustion: People in a hypoaroused state often feel perpetually tired, regardless of how much rest they get. This fatigue is physical and mental, making it difficult to engage in activities or find motivation.
- Disconnection: A sense of being disconnected from oneself and the world is common. This manifests as feeling detached from one’s body, as if life is happening in a fog, or a sense of being isolated from others, even when surrounded by people.
The Impact on Daily Life
Hypoarousal disrupts your daily functioning. The lack of energy and motivation can make it challenging to complete everyday tasks, maintain relationships, or pursue goals. The emotional numbness can hinder personal growth and enjoyment of life, leading to a sense of emptiness and isolation. This disconnection from oneself and others can also impede forming and maintaining meaningful relationships.
Coping with Hypoarousal
While hypoarousal can be challenging to manage, several strategies help you regain a sense of balance and vitality.
- Therapy: Trauma-informed therapies such as somatic experiencing, eye movement desensitization and reprocessing (EMDR), and cognitive-behavioral therapy (CBT) can be effective in addressing the underlying trauma and helping individuals reconnect with their emotions and bodies.
- Mindfulness and Grounding Techniques: Mindfulness practices bring awareness of their present moment experiences, fostering a sense of connection and grounding. Techniques such as alternate nostril breathing, body scanning, and moving your eyes back and forth.
- Physical Activity: Regular exercise refocusses numbness and fatigue associated with hypoarousal. Walking promotes body awareness and relaxation.Take the stairs today instead of the escalator. Walk by yourself and ask your thoughts to hold off until you get home.
- Creative Expression: Learn art, music, or writing to learn how to take care of yourself emotions that are difficult to articulate. Providing an accomplishment and sustainable joy. Do some colouring like you did as a child!
- Building Routine: Establish a daily routine for structure and predictability, helping to stabilize your nervous system. Regular sleep patterns and singing or humming. Driving gently, listening to others, taking a break from sitting and watching social media. Can you sew, darn a sock, crochet, read?
Hypoarousal is a misunderstood aspect of your trauma response. Recognizing the symptoms of emotional numbness, chronic exhaustion, and disconnection is the first step towards understanding who you are. Implement your strategies of play, singing, humming, painting, mindfulness, walking, creative expression. Build your foundation of calm towards a balanced and fulfilling life. Healing from trauma is a journey, and understanding hypoarousal is a crucial part of reclaiming vitality and sense of self. Celebrate you! Celebrate you. Build your sustainable platform of calm using your calming box tools