Window of Tolerance - Regulation vs. Dys-regulation
THE WINDOW OF TOLERANCE
The Window of Tolerance, developed by Dan Siegel, a Clinical Professor of Psychiatry, describes the best state of ‘arousal’ or stimulation in which we are able to function and thrive in everyday life. When we exist within this window, we are able to learn effectively, play, are regulated/grounded and relate well to ourselves and others. However, if we move outside our window, we can become hyper-aroused or hypo-aroused (2020), which means we need to use coping skills to calm ourselves to function at an optimal level again.
As human beings, we will, on a daily basis, be confronted by stressors and triggers, such as jobs, children, politics, illnesses, etc. For those who have experienced trauma, it can be especially difficult to stay grounded/regulated, in the present moment because the past is more vivid and intrusive. This can manifest as symptoms of anxiety, depression, fight/flight/freeze/fawn, disconnection from others, agitation, inability to complete tasks/think clearly, etc. Therefore, it is often difficult to regulate emotions and the zone of arousal where they can function effectively becomes quite narrow Botsford, S., et al. 2021).
So, when we feel ourselves reaching those thresholds that cause us to become dysregulated, how can we self-soothe to get back into our window?
Breathwork- Use mindful breathing (diaphragmatic breathing) to help anchor the body into the present and bring awareness to the body.
Change the environment-If possible change the environment for a few minutes. Go outside and focus on the scenery, the temperature and smells.
Go for a mindful walk- Taking a break and focusing on your feet hitting the ground, taking deep breaths, and intentionally calming down will help re-regulate your nervous system. Grounding of any kind can be helpful, especially things that are positively oriented. It gives us a short break from the stressor and reminds us we can help our bodies through a difficult experience and come to a calmer or more grounded state in the end.
Reducing stress can increase our window of tolerance.
Increased use of coping skills and self care skills increases our ability to regulate, acknowledge and confront big and hard emotions.
It takes practice and self-awareness to be able to recognize when we are reaching our tipping points. Learning to listen to and trust what your body is telling you, will help you recognize if you are in your window of tolerance or not; resulting in a choice of how you respond in the moment. We don't choose our triggers or dysregulation, but oftentimes we can choose our response to them!
Botsford, S., Dahl, A., Landers, J., Myrrst, J., Marsh, W., Nhamire, Z. B., Brown, O., Walsh, T., says, N. I. C. A. B. M. S. S., Staff, N. I. C. A. B. M. S., Lizotte, N., Robertson, J.-A., says, N. I. C. A. B. M. S., Staff, N. I. C. A. B. M., Foran, J., Thomas, L., Li, K. Y., Way, N., Griffiths, M., Graw, M. (2021, November 2). How to help your clients understand their window of tolerance. NICABM. Retrieved June 26, 2022, from https://www.nicabm.com/trauma-how-to-help-your-clients-understand-their-window-of-tolerance/
The window of tolerance. Embrace Change Therapy. (2021, April 21). Retrieved June 26, 2022, from https://embracechangetherapy.com/2021/04/21/the-window-of-tolerance/
(2020). The Window of Tolerance: Supporting the Wellbeing of Children and Young People.
