The term Window of Tolerance is used to describe the zone of arousal within which a person can effectively function. When we are within this optimal zone, our nervous systems are balanced, which allows for adaptive responses to stress.
The accumulation of stress or encountering a real or perceived threat can shrink our window of tolerance or push us outside of its bounds, into what are known as states of hyper or hypo arousal; these are our survival modes. Excessive stress and traumatic experiences can disrupt our ability to stay within our window of tolerance.
Author: Alice Middleton
Psychologist
Hyper-arousal
This sits above our window of tolerance and is often triggered by “fight or flight” activation. Being inside this zone can have a physical and mental impact, including a racing heart, shortness of breath, shaking hands, racing thoughts, and emotional reactivity or distress. This often manifests as hypervigilance, panic, anger, or irritation.
Hypo-arousal
This sits below our window of tolerance and presents as the opposite of hyperarousal and is often triggered by a “freeze” response. When we are within this zone, we often feel too little, a sense of numbness or emptiness, characterised by withdrawal, isolation, hopelessness, and depression.
Increasing our window of tolerance
The good news is that we can increase our window of tolerance and build up skills to help emotionally regulate ourselves.
First, it is important to acknowledge and understand whether you tend to enter a state of hyperarousal and hypoarousal, and what stressors might trigger this. Having increased awareness of your triggers and responses allows you to quickly identify situations where you can utilise your coping tools to adaptively respond to stress – staying within the window of tolerance.
Working with hyperarousal
Self-care is a great tool for working with hyperarousal because we want to aim to self-soothe and slow down. Some strategies are:
- Mindfulness and breathing: deep belly breathing, feeling the rise and fall of your belly as your slowly regulate your breathing
- Expressive writing: such as journalling
- Gentle movement: including stretching or light yoga
- Temperature regulation: this could include warm or cold showers, or drinking hot or cold drinks
You will notice that all of these strategies aim to ground you and slow you down.
Working with Hypoarousal:
In this state, you likely feel flat and disconnected, so it is important to stimulate your mind and body to reconnect you with the moment. Some strategies are:
- Movement: dancing, jumping, shaking out your limbs
- Body awareness: body scanning, or a progressive muscle tension
- Sensory stimulation: counting 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, and one thing you can taste.
- Meaningful connection: call or message a trusted safe person
You will notice that these strategies help you feel more alert and reconnected with reality.
Overall
With consistent practice we can expand and strength out ability to stay within our window of tolerance, learning to recognise our triggers and stop ourselves from entering hyper or hypo arousal. It is important to be gentle and kind to ourselves, this is not always an easy process and it is natural to still find ourselves leaving the window of tolerance, but it is crucial we persevere in learning how to regulate and manage our stress responses.