What is the Window of Tolerance?
The window of tolerance, originally developed by Dr. Dan Siegel, MD, describes the optimal zone of arousal in which a person functions in response to stimuli. When a person is within their window of tolerance, they are able to more effectively regulate emotions, express thoughts and feelings, adapt and respond to changes in environments, consider the consequences/ intention versus impact, problem solve, be aware of self, others, and surroundings, engage effectively in social interactions, and respond to sensory input adaptively in the present moment.
For people who have experienced trauma, it is often difficult to regulate emotions, express themselves, and stay grounded in present moments because the zone of arousal where they can most adaptively and comfortably function becomes quite narrow because bodily sensations, emotions, and thoughts associated with past traumas remain intrusive, vivid, and present, even if the person is not fully aware in that moment. This is because like muscle memory, the brain responds automatically to detect danger and respond to perceived threats in effort to remain safe, so the window becomes narrow.
The stress of a traumatic memory, trigger, overstimulation, or abrupt changes within environment, expectations, and interactions may cause an individual to be pushed out of their window of tolerance, initiating the body’s natural protection response, even before we realize cognitively what is happening. The brain is wired to protect and might interpret, even seemingly “minor,” inconveniences, stressors, change, inquiry or other types of stimuli as danger. The automatic reaction when pushed out of one’s own window of tolerance leads to states of hyperarousal or hypoarousal.
These states, though distressing in the moment are temporary, and don’t have to occur every time that there is change or stress. People can work towards healing from trauma and chronic stress by broadening their window of tolerance and increasing their capacity to experience a range of emotions without becoming dysregulated.
What is Hyperarousal?
Hyperarousal is a heightened state of emotional and physical activation/energy. Hyperarousal triggers the body’s sympathetic nervous system to mobilize with fear, causing a survival and protective automatic response of too much energy. It is also known as the “fight or flight response” that happens when the body’s sympathetic nervous system responds to stimuli by kicking into high gear, even when danger might not be present, often triggered by perceived threat, traumatic memories, specific emotions, or reminders of stimuli associated with trauma or major stressors in one’s past. In this state, a person feels unsafe and might experience the following hyperarousal symptoms.
Irritation
Fear
Terror
Anxiety
Emotional overwhelm
Confusion
Panic
Emotional Outbursts
Increase in heartrate and body temperature
Dysregulation
Angry outbursts
Aggression
Defensiveness
Impulsivity/reaction without thinking
Intrusive/Obsessiive Thoughts
Hypervigilance
Unable to sit still
Racing thoughts
Tight muscles
Unable to sleep
Nightmares
Concentration Difficulties
Compulsive Behaviors
·Body feels on brink of explosion
Reactive
Chaotic Responses
Self-sabotage/Self-harm
Overactivity
Tension
Control-seeking
Fix it/Doing mode
What is Hypoarousal?
Hypoararousal is a heightened state of emotional and physical activation/energy, or “freeze,” “fawn,” “shutdown,” or “collapse” response. Hypoararousal triggers the body’s parasympathetic nervous system- Dorsal Vagal, to immobilize with fear, causing a survival and protective automatic response of too little or lack of energy. Like hyperarousal, it can often be triggered by perceiving danger, feeling threatened, recounting traumatic memories, or being triggered by stimuli that cause someone to experience emotions associated with past traumas or major stressors. Hypoarousal occurs when the Parasympathetic nervous system is on overload, resulting in a more rigid, slowed, numb, shut down, or dissociative response in attempt to protect oneself from a perceived threat. In this state, a person feels unsafe and might experience the following hyperarousal symptoms.
Low energy
Passive Resignation
Helpless
Slow
Exhaustion
Apathy
Frozen
Feeling powerless
Depression
Numbness
Emptiness
Shut down
Zoned out
Not present
Blank stare
Flat emotions
Submission with fear
Collapse
Disconnection
Inability to speak
Frozen
Withdrawn
Cold
Excessive Guilt
Decreased Heart Rate and body temperature
Sleep issues, often sleeping too much
Digestive Issues
Low muscle tone
Giving up
Lost sense of time
Feeling out of body
How do I broaden or return to my window of tolerance?
1-Recognize the signs/cues/ symptoms (includes thoughts, emotions, bodily sensations) that you are out of your window, or on the edge of your window of tolerance.
2-Practice the art and dance of noticing that you might be out of your window, and try to release some of the judgement, extending some self-compassion and reminder that this is a reaction to stress, change, and trauma, and is a moment that eventually, like all moments do, shift.
3- Learn skills to help you re-regulate the automatic body sensations and responses, feel calm, and safe enough to return from states of hyperarousal and hypoarousal, and to feel a more tolerable emotional response.
4- Thank yourself for each time you notice and use a skill or resource to help you return to or move closer to your window of tolerance.
5- Learn verbal/non-verbal strategies to communicate with loved ones or important people when you need a moment to self-regulate, when you’re out of your window of tolerance, or when you might want to ask for their assistance to return to your window of tolerance, if they are a safe enough person.
Some of my favorite strategies and resources
diaphragmatic breathing/ breathwork
Meditation
Guided Imagery
Positive Containment Imagery
Safe Place or Sacred Space Imagery
Get in touch with your 5 senses (try the guided 5 senses meditation)
Yoga techniques
Self tapping
Movement
Dance
Walking
Jump up and down or march in place
Fidgets/Tactile Mindfulness
Weighted Blanket
Making and drinking tea
Drinking from a straw
Blowing Bubbles
Healthy strategies for releasing anger
Drawing/coloring
Listening to music
Watching something funny
Placing an icepack on back of neck
Taking a cold shower
Therapy
Safe, nurturing social connection
Cooking/ Baking