Why Do Many People Feel They Are Being Watched Even When No One Is?

Many people often feel like they are being watched, even when no one is around. Science offers several explanations.

Leslie Dobson, a clinical and forensic psychologist, notes that there are various reasons why someone might constantly feel watched, including watching horror movies, reading scary stories or news; experiencing a stressful or traumatic event; or having mental health issues…

According to a 2023 study published in the journal Frontiers in Psychology, for those who have experienced traumatic events, heightened vigilance becomes a defense mechanism.

Paranoia and excessive anxiety can make us feel like we are being watched – (Illustrative image: Adobe Stock).

“Studies have shown that the activity of certain areas in the brain, such as the amygdala, can contribute to feelings of anxiety and being watched. The amygdala is responsible for emotional responses, especially fear. When the amygdala is highly active, it can create feelings of insecurity and fear,” Leslie Dobson told Live Science.

Dr. Alice Feller, a clinical psychiatrist based in California, believes it is not unusual for people to feel watched. The issue arises when someone continuously feels watched or has delusions of being watched over a prolonged period.

According to her, there are many causes of paranoid delusions. In some cases, it may be related to chemical imbalances in the brain, particularly neurotransmitters like dopamine. This imbalance can lead to misinterpretation of signals from the surrounding environment, making individuals believe they are being watched or monitored.

Additionally, living environments and culture, modern technology, and social media can also contribute to the development of paranoia. In a society where personal information can be easily collected and analyzed, individuals may feel a loss of privacy and subsequently develop a sense of being monitored. Stories and news about surveillance can also amplify this feeling.

Regardless of the cause, both Feller and Dobson agree that you should seek mental health evaluation if you experience persistent paranoid delusions.

What to do when you feel watched?

To alleviate the feeling of being watched, you might try implementing some of the following measures:

Embrace and appreciate positive things: Focus on the good and positive aspects of life. This can help reduce excessive attention to feelings of insecurity.
Meet your own needs: Instead of waiting for others to do something for you, take the initiative to meet your personal needs. This helps enhance your sense of autonomy and reduce anxiety.
Build a fulfilling life: Create multiple sources of joy and meaningful activities in your life. When you are busy with positive things, you are less likely to feel insecure.
Stop following those who make you feel inferior: Avoid comparing yourself to others, especially on social media, which can increase feelings of insecurity and being watched.
Rewrite your own story: Keep a journal or notes about your feelings and thoughts. This can help you better understand your emotions and find ways to cope with them.
Consult a professional: If feelings of insecurity persist and affect your daily life, seek help from a mental health professional. They can provide expert advice and support you in managing your emotions.
Meditate: Meditation techniques can help you relieve stress and focus on the present, thereby reducing anxiety and the feeling of being watched.
Change your environment: Sometimes, simply changing your surroundings can help alleviate feelings of insecurity. Try changing your seating position or moving to a different place to refresh your mood.