Cart

Your cart is empty

Continue shopping now

Widening your Window of Tolerance

By: @ericabassotherapy

 

Are you wanting to feel more grounded and capable of managing your emotions when faced with stress? Understanding the various states of the nervous system is one of the best skills we can learn to improve our resiliency to stress and one that we can reap the benefits of for the rest of our lives. The window of tolerance is a concept in neuroscience (i.e. the scientific study of the nervous system) that’s used in many trauma-based therapy approaches. The window of tolerance is understood as the “optimal zone of arousal” to function well in life. When we are within our window of tolerance, we feel calm, cool and collected; ready to take on life’s stressors and able to adequately cope with our emotions. 


The ways in which an individual can effectively cope with stress depends on how narrow or wide their window of tolerance is. For example, our window of tolerance narrows if we have a history of unresolved trauma, are overworked, overstressed, or are generally not taking good care of ourselves. Additionally, if you struggle with mental health conditions such as an anxiety disorder, ADHD, or autism your window of tolerance may also be affected. With a narrowed window of tolerance, it doesn’t take much to push you out of your calm, cool, and collected state into either an over activated (hyper-aroused) or shut-down (hypo-arousedl) state.


If we have a wider window of tolerance, we still feel pressure or stress, but we are much more capable of staying present and grounded when faced with challenges and stressors. We generally feel safe and secure in our relationships and have more stable self esteem. We can also take better care of ourselves, knowing when to self soothe and when self care is needed. Living optimally is to live in our window of tolerance.


In this article we’ll discuss how to be more aware of triggers that may push you out of your window of tolerance, how to know when you’re in a hyper-aroused or hypo-aroused state, and effective tools to shift into a more regulated state so you can achieve optimal well-being.


Hyperarousal (“Fight or Flight”)


Signs include being “easily triggered”, acting out in very uncharacteristic ways, and/or an inability to relax or sleep well even when there’s no stressors present. This can manifest as anxiety/fear, anger outbursts, emotional overwhelm, panic, hypervigilance, self sabotage, people- pleasing, and/or fixing or controlling behaviors.


To shift out of hyperarousal, first identify that you are in a hyperactive state, remind yourself to slow down, breathe, and pause. Increase your awareness of physical sensations in the body and your thoughts. Find ways to self-soothe.


Hypoarousal (“Freeze State”)


Signs include feeling completely drained, shut-down and unable to be present in life, but unsure of how you got to this state. This can manifest as depression, dissociation, zoning-out, shame/guilt, feeling powerless, emotionless, numb or flat, oversleeping, and/or an inability to speak.


To shift out of hypoarousal, identify the sensations in the mind and body that signify that you are in a shut-down state. You’ll want to activate the body through movement (even if it’s a few jumping jacks), engage the senses, get outdoors, and reach out for social connection.


To stay within our window of tolerance, or to even widen it, we are going to want to practice a variety of self regulation skills, such as: mindfulness, deep breathing, self compassion and grounding techniques - to name a few.


Vagal toning exercises are another great set of tools to help widen your window of tolerance and can be found here: https://www.sportyandrich.com/blogs/wellness/increasing-emotional-resilience-and-stress-tolerance-via-the-vagus-nerve?fbclid=IwAR1-KKZeqhAL15XyIsADS1wE47U53r_MoiDEsIi-o9OH2ScIOxTTJ48x92U


Ultimately, the goal is to reach safety in the present moment so we can live a happier and healthier life.


References:
https://www.researchgate.net/publication/41111427_Autonomic_dysregulation_and_the_Window_of_Tolerance_Model_of_the_effects_of_complex_emotional_trauma
https://pubmed.ncbi.nlm.nih.gov/20093318/
Ogden, P., Minton, K., & Pain, C. (2006). Trauma and the body: A sensorimotor approach to psychotherapy. New York: W. W. Norton & Company, Inc.
Siegel, D. J. (2011). Mindsight: The new science of personal transformation. New York: Bantam Books Trade Paperbacks.
Porges, S. W. (2011). The Polyvagal Theory: Neurophysiological Foundations of Emotions, Attachment, Communication, and Self-Regulation. New York, NY: W. W. Norton and Company.

Erica Basso is a Licensed Marriage & Family Therapist practicing statewide in California. She helps guide women in overcoming anxiety, perfectionism, and imposter syndrome. To learn more about working with her, visit www.ericabassotherapy.com.

Previous
Next

The Wellness Club

Reducing Inflammation Through Exercise

Reducing Inflammation Through Exercise

Translation missing: ko.blogs.article.by Taylor Davis

By @coreflexpilates founder @chrisbardawil Joint pain after exercise, headaches or brain fog after a bad night's sleep, and digestive distress after eating are all symptoms of systemic inflammation. While there are many articles and discussions about various foods and diets to reduce inflammation, little attention is paid to reducing inflammation through exercise. Inflammation in itself isn't a bad thing....

Read more
Stomach Acid: the Key to Digestion and Glowing Skin

Stomach Acid: the Key to Digestion and Glowing Skin

Translation missing: ko.blogs.article.by Taylor Davis

By: @drmelissa.co The purpose of the human digestive system is to break down foods, absorb nutrients, and excrete waste; without this, humans would not be able to function. Stomach acid plays a key role in this process, allowing the body not only to survive but to thrive. After chewing, the food we eat travels to the stomach. The stomach churns and combines broken...

Read more
A Naturopathic Approach to Skin Health

A Naturopathic Approach to Skin Health

Translation missing: ko.blogs.article.by Taylor Davis

Q&A with Dr. Laura Belus 1) Tell us a bit about yourself    I am a practising naturopathic doctor in Mississauga Canada. My focus is on hormonal health, specifically when it comes to acne, PMS and fertility. My own journey...

Read more
Creating a Self-Care Routine for Busy Professionals

Creating a Self-Care Routine for Busy Professionals

Translation missing: ko.blogs.article.by Taylor Davis

By: @ericabassotherapy If you’re a high-achieving woman, you likely relate to juggling multiple responsibilities, from demanding careers to personal commitments. When we are overwhelmed, it’s easy to believe the limiting stories we tell ourselves about not having enough time. We must willingly embrace a different narrative: that self-care is not a luxury but a necessity. Incorporating self-care into your daily routine is...

Read more
Restrictive Diets: The Hidden Costs on your Gut, Mind, and Immune System

Restrictive Diets: The Hidden Costs on your Gut, Mind, and Immune System

Translation missing: ko.blogs.article.by Taylor Davis

By: @drmelissa.co ‘Restrictive diet’ is an umbrella term that encompasses changes to how, when and what one eats. To some, avoiding junk food is considered restrictive; to others, a restrictive diet may be as extreme as consuming food from only one food group or strictly avoiding others. Regardless, the ultimate question is, when do restrictive diets help and when do they harm?

Read more
Vitamin Sea: 5 Mind, Body, and Beauty Benefits of Ocean Water

Vitamin Sea: 5 Mind, Body, and Beauty Benefits of Ocean Water

Translation missing: ko.blogs.article.by Taylor Davis

By: @emma.walsh Author Isak Dinesen famously said, "The cure for anything is salt water: sweat, tears, or the sea." We all know that staying active and releasing emotions is vital for our health—and as someone who grew up on the coast going to the beach year round, I also believe...

Read more
Intermittent Fasting: Is It Right for You?

Intermittent Fasting: Is It Right for You?

Translation missing: ko.blogs.article.by Taylor Davis

By @coreflexpilates founder Chris Bardawil Over the past few years intermittent fasting has become the golden child of the wellness community all due to the miraculous effects it can have on your health.   Intermittent fasting is avoiding eating or drinking...

Read more
Skinimalism: A New Trend in Dermatology?

Skinimalism: A New Trend in Dermatology?

Translation missing: ko.blogs.article.by Taylor Davis

A Note from a Dermatologist: @dermahealthnutrition The world of aesthetic dermatology is experiencing a refreshing shift towards a trend known as "skinimalism" (Skin + Minimalism). This movement is a response to the overwhelming abundance of skincare products and complex routines that have dominated the beauty industry in recent years. At its core, skinimalism advocates a minimalist approach...

Read more
Burnt out? Here Are the Signs and Road to Recovery

Burnt out? Here Are the Signs and Road to Recovery

Translation missing: ko.blogs.article.by Taylor Davis

By: @ericabassotherapy  Many of us are busier than ever before. We juggle demanding careers, personal responsibilities, and social obligations to name a few, and if you’re a high-achiever this list may never seem to end. Burnout is a growing concern today due...

Read more
How Alcohol Effects Your Gut

How Alcohol Effects Your Gut

Translation missing: ko.blogs.article.by Taylor Davis

By: Megan Tomlin @gooodmoodfoood By now, almost everyone knows that alcohol is not the healthiest thing for our minds and bodies. But what do we know about the effect that alcohol has on our gut microbiome health? Before I answer this, there are a few terms I want to define for...

Read more
The Unseen Mental Health Challenges High Achievers Face

The Unseen Mental Health Challenges High Achievers Face

Translation missing: ko.blogs.article.by Taylor Davis

 By: @ericabassotherapy It's hopeful to see how much society has progressed in embracing mental health discussions. But as a mental health provider, I still notice gaps in our understanding of accurate mental health information. We can all get better at recognizing signs of mental health struggles and feeling empowered to seek support when needed. As a licensed...

Read more
The Importance of Skin pH for a Clear, Healthy Complexion

The Importance of Skin pH for a Clear, Healthy Complexion

Translation missing: ko.blogs.article.by Taylor Davis

By: @drmelissa.co The concept of the skin barrier has become a part of many skincare aficionado’s vocabulary, but what does it really mean?  It is important to remember...

Read more