Hypervigilance—your brain’s alarm system—keeps you alert to threats. It’s useful in emergencies, but in everyday leadership, it can lead to defensiveness, missed connections, and burnout. Here’s how to channel that awareness into a more regulated, effective approach.

Practice curiosity over confrontation. When you feel triggered by something a colleague says or does, pause. Instead of reacting on instinct, ask open-ended clarification questions that foster better understanding. For example, “Could you explain what you meant by that?” Curiosity helps you respond thoughtfully, reducing tension.

Rethink your first reaction. If your first interpretation of a situation feels threatening, try “framestorming” to create alternate perspectives. Ask yourself: “Is there another way to view this?” Reframing can diffuse your initial defensiveness, letting you approach situations with a calmer mindset.

Create a soothing space. Your environment matters. Surround yourself with calming elements, like plants or soft lighting, to engage the senses and ease your nervous system. When stress hits, practice deep breathing or grounding activities to center yourself.
This tip is adapted from “3 Ways to Temper Your Hypervigilance at Work,” by Tanvi Gautam.
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