by Melody Wright, LMFT
Do you ever notice yourself feeling stressed out, out of control or on edge? Or, the opposite: do you find yourself feeling zoned out, numb or shut down? These states of hyper- and hypo-arousal suggest that you're operating outside of your window of tolerance, a term used in therapy to describe the state when you're at your best and most able to cope with any challenges thrown your way.
Sometimes, traumatic experiences shrink our window of tolerance, meaning it takes less stress to throw us off-balance. The narrower your window of tolerance, the more intense and difficult it may be to manage your emotions and moments of stress. Here's how to understand what your window of tolerance is, what types of events may narrow your window of tolerance and how it impacts your overall mental health.
What Shapes Your Window of Tolerance
When you feel safe and supported, you are most likely to be able to cope with events that threaten to push you outside your window of tolerance. But when a stressful or traumatic event occurs, your window of tolerance may narrow. As a result, you may react to minor stressors with a disproportionate response of hyper- or hypo-arousal.
Traumatic events impact our ability to self-soothe and self-regulate. In other words, we are no longer able to comfort ourselves and reign in our emotions the way we are able to when we are within our window of tolerance. Trauma also changes our thoughts and beliefs, creating a new way of thinking and feeling that perpetuates the cycle of hyper- or hypo-arousal.
People who frequently operate outside their window of tolerance may be more likely to experience symptoms of depression (a state of extreme hypo-arousal) or anxiety (a state of extreme hyper-arousal). Someone who is often in a state of hyper-arousal due to a traumatic incident may develop post-traumatic stress disorder, or PTSD, leading them to experience flashbacks, nightmares, derealization and depersonalization.
How to Manage Your Window of Tolerance
A trained somatic therapist can support you by beginning to identify your specific patterns of hyper- or hypo-arousal and can guide you through body-based techniques that can help you move from a more aroused state to a calmer state. This process includes increasing awareness around when you are operating within your window versus when you are feeling dysregulated and outside of your window. Some of these techniques include mindfulness, grounding and thought reframing.
Mindfulness
Mindfulness techniques encourage us to remain focused on the present moment, rather than living in the past or worrying about the future. Mindfulness practices can include meditation or deep breathing, as well as activities like listening to music, cooking or eating and practicing yoga. Anything can become a mindfulness practice if it is done with intention! Utilizing mindfulness in a therapy session can support you with learning how to regulate your nervous system and feel a sense of calm and ease within your body.
Grounding
Grounding techniques also encourage you to stay rooted in the present moment, or grounded, by taking stock of the world around you. Here's an easy grounding exercise to try next time you feel like you might leave your window of tolerance: name five things you can see, four things you can hear, three things you can feel, two things you can smell and one thing you can taste. Using our senses helps us stay grounded in the present moment and can bring us back down to earth when we feel hyper- or hypo-aroused. A therapist can support you in grounding when you begin to feel activated during session.
Thought Reframing
As we mentioned, traumatic events can generate thought patterns and beliefs that threaten to disrupt our well-being. For example, after hearing a verbally abusive partner's comments for long enough, a person may go on to believe that they are worthless and that no one will love them. Learning to examine the evidence for and against these thoughts can help you decide if these thoughts are worth listening to -- or whether they are negative beliefs shaped by your history. Our therapists utilize a wide range of tools such as expressive arts, sand tray, role playing, movement, and other tools to explore both the conscious and subconscious thoughts or beliefs you may be holding.
Learning how to expand your window of tolerance can be challenging to do by yourself. However, with the help of a qualified somatic therapist, you can learn to regulate your emotions and intentionally bring yourself back into your window whenever you are feeling stress or overwhelm.
Therapy Reflections
How do you know when you are feeling anxious? What are some of the first physical signs that you notice?
How do you know when you are feeling down or depressed? What do you do or say to yourself when you’re feeling down?
What have you done in the past that has helped you feel better in those moments?
What are some of your go-to activities that help you when you’re feeling stress or overwhelm?
