Finding your way back into the Window of Tolerance
When emotions become overwhelming, we often veer outside our "window of tolerance," making it challenging to respond effectively. A person is better able to manage stressors and difficult emotions when in the Window of Tolerance (optimal arousal zone). But what exactly is this window of tolerance, and how can we stay within it or return to it when we stray? Keep scrolling to discover more.
What is the window of tolerance?
What does it feel like when I am outside of the window?
From fighting with a partner to anxiety about a difficult decision in your life, our level of control over our actions can lessen as emotion grows. The more emotion takes over, the more likely a person is to experience hyperarousal or hypoarousal.
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Hyperarousal
Hyperarousal happens when you feel overly alert or agitated. Physically, it might feel like your heart is racing, your muscles are tense, and you're on edge. Mentally, you might have racing thoughts, feel irritable, or have difficulty concentrating. It's like being in a constant state of high alert, which can be exhausting and overwhelming.
Grounding, intense physical activity and distraction are common techniques to get back into your tolerance window.
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Window of Tolerance
Think of the "window of tolerance" as the zone where you feel okay and in control. When you're inside this window, you can handle stress and emotions without feeling overwhelmed or shut down. It's like being in a balanced state.
Common techniques to expand your window are recognizing and maintaining boundaries, staying mindful of your inner experiences and consistent self-care.
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Hypoarousal
Hypoarousal happens when you're under-stimulated, causing numbness, disconnection, and fatigue. Mentally, it leads to difficulty focusing and feeling detached. It's like operating on autopilot without engaging with your surroundings or emotions.
Getting back in touch with your body while self-soothing is beneficial to move back into the window. Yoga, deep breathing and journaling can be helpful in this zone.
