If you’re not a ‘jumpy’ person, it’s likely you know someone who is. You need to announce your presence when you approach them from behind and make sure the volume is set to low before you switch on the TV. Anything less and you’re going to send them jumping out of their skin.

While the idea of making someone jump is often seen as a joke, being easily startled can be hugely disruptive. Feeling on edge all the time can make concentrating difficult, especially when you’re home alone and flinch at the slightest sound.

But are some people just predisposed to jumpiness or is it something which can be soothed over time? We spoke to Dr Elena Touroni, a consultant psychologist and co-founder of The Chelsea Psychology Clinic, to find out. 

While we all have a startle reflex – it’s a natural reaction to any sort of perceived threat – some people are ‘jumpier’ than others because they’re more sensitive to certain noises and sounds. However, that’s not the only factor at play.

Your emotional state plays a big role in how jumpy you are, so if you’re feeling anxious or stressed, you’re more likely to be on edge, Dr Touroni explains.

“The kind of jumpiness is linked to the ‘fight or flight’ response,” she says. “For some, this response is easily triggered by everyday events rather than actual danger. If you find that this is happening frequently and it’s getting in the way of your day-to-day life – especially if you’re also experiencing other symptoms of anxiety like racing thoughts, constant worry, difficulty concentrating or feeling on edge, it could be a sign of an anxiety disorder.”

Other factors that can make you jumpier include a lack of sleep and a high caffeine intake – anything that sends your nervous system into overdrive.  

Those with hypervigilance – a heightened state of arousal, stress or sensitivity usually triggered by a traumatic event or stressful period – are more likely to be jumpy for this reason. When you’re hypervigilant, your brain starts to semi-automatically scan for threats in your environment, so the slightest sign of danger leads you to spring into action. 

While those with more sensitive startle reflexes will always be more likely to jump at a loud noise or unexpected tap on the shoulder than those who are less sensitive, there are ways to soothe your nervous system and make yourself less jumpy.

1. Use grounding exercises

Grounding exercises – such as mindfulness meditation or the 5-4-3-2-1 technique – are one of the most powerful ways to reduce your startle reflex.

This is because being on edge can send your brain into overdrive, and grounding exercises are designed to do the opposite. They help you to slow down and live in the present, making it easier for you to relax and feel safe.

2. Regular exercise

As well as functioning as another form of grounding, regular exercise boosts levels of the feel-good hormones endorphins and serotonin, which are great for counteracting feelings of anxiety and stress. In turn, this can help you to feel less on edge.

3. Create a self-soothing toolkit

“Since our senses can deeply affect our emotions, having a set of soothing activities can be a great way to calm yourself,” Dr Touroni explains.

A self-soothing toolkit could include making a cup of herbal tea, listening to calming music, doing some self-massage or deep breathing – anything that helps to take your nervous system out of its sympathetic ‘fight or flight’ state and into a parasympathetic ‘rest and digest’ one.  

Images: Getty