What is the window of tolerance in mental health?
The “window of tolerance” is a concept that describes the optimal zone for a person to effectively manage and respond to stress and everyday challenges. When we are within this window, we can think clearly, make decisions, and handle situations well without much difficulty. When we are under high levels of stress however (for example experiencing a trauma or a memory of a trauma), our bodies’ natural defence reactions of hyper-arousal and hypo-arousal might become automatically activated, and this may take us outside our window of tolerance. Experiencing mental health issues such as anxiety, depression, and PTSD, may also create stress which brings us outside our window of tolerance.
Some other signs that we are within our window of tolerance are:
We can feel and think at the same time
We have more present moment awareness, we feel in the moment
We experience empathy for others
We can feel open and curious
We feel safe
We are aware of our own and others’ boundaries
Our reactions are fitting to the situation
@covapsychology Psychologist and trauma therapist Chris unveils the window of tolerance, an important concept to understand how your nervous systems might respond when they’re overloaded with stress or in the midst of a trauma response. Understanding your patterns when outside the window of tolerance is important so you can pinpoint the skills you need to use to bring yourself back in.#therapytiktok #mentalhealthawareness #mentalhealthmatters #psychologistsoftiktok #therapist #mentalhealth #traumatherapy #foryoupage #ptsdawareness #traumahealing ♬ original sound - Cova Psychology | Psychologist
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Everyone’s window of tolerance is different. This is due to many factors, such as our upbringing, social support systems and our genetics. Sometimes, when we have experienced trauma or stressors that begin to overwhelm us, our window of tolerance can feel like it is narrower that it used to be. This means that our bodies natural defence reactions of hyper-arousal and hypo-arousal might become automatically activated more readily, meaning that it can be challenging to live within our window of tolerance. Life challenges such as stress, anxiety, and significant life changes can also impact our window of tolerance, making it narrower and more difficult to manage. Experiencing multiple traumas, especially over time, can have a significant impact on our capacity to stay within our window of tolerance.
What are the hypo-arousal and hyper-arousal zones?
When our stress levels increase beyond our window of tolerance, we may enter either the hyper-arousal zone or the hypo-arousal zone, both of which can cause intense distress and impact our functioning in different ways. Entering either of these zones means we are outside of our window of tolerance, but both zones impact us and our functioning in different ways. Post-traumatic stress can lead to entering either the hyper-arousal or hypo-arousal zones following a traumatic event.
Some signs that we are in the hyper-arousal zone due to trauma are:
Tension or shaking in our body
A feeling of being on edge or hyper-vigilant
Impulsive behaviours
Reacting with rage/anger not fitting to the situation
Emotional overwhelm
Defensiveness
Racing thoughts or intrusive thoughts
Panic attacks
Obsessive thoughts that continue in a cycle
Post-traumatic stress disorder can cause symptoms like panic attacks and emotional overwhelm.
Some signs that we are in the hypo-arousal zone are:
Little to no energy
Numbing of emotions and sensations, feeling flat or shut down
Feeling disconnected from what is happening and “not there”
Feelings of shame and guilt
Increased difficulty with boundary setting and saying “no”
Inability to think or react
These symptoms can be particularly pronounced in individuals who have experienced complex trauma, which involves prolonged exposure to traumatic experiences. Traumatic events such as sexual assault, natural disasters, and violent incidents can lead to symptoms like feeling disconnected and numb (which are both symptoms of hypo-arousal).
Skills from a Melbourne Clinical Psychologist
What are some grounding skills I can use in trauma therapy when I notice I am:
Hyper-aroused?
When experiencing hyper-arousal, the goal is to bring the body and mind back to a calmer, more present-minded state. Helpful grounding skills focus on soothing the nervous system, reducing overstimulation, and focussing on the present. Some examples include:
Deep breathing: Practice slow, deep breathing exercises. Try inhaling deeply through your nose for a count of four, holding for a count of four, and then exhaling slowly through your mouth for a count of six. Repeat this process several times.
Progressive muscle relaxation: This involves tensing and then slowly releasing different muscle groups in the body. Start with your toes and work your way up to your head. This technique helps to release physical tension and promote relaxation.
Mindfulness meditation: Engage in mindfulness exercises to focus on the present. This can include guided meditations or simply paying close attention to your surroundings, such as the feel of the ground beneath your feet or listening closely to the sounds around you.
Gentle physical movement: Gentle physical activities, such as walking or stretching, can help to get rid of excess energy and provide a sense of calm. Listening to calming music while doing so can also be helpful.
In addition to these grounding skills, trauma therapy can be highly effective in helping individuals manage hyper-arousal symptoms and work through the underlying causes of their distress. Talking therapy, in particular, has been shown to be effective in managing hyper-arousal symptoms associated with PTSD. During the initial consultation, critical aspects such as confidentiality agreements are discussed, setting the foundation for future sessions.
Hypo-aroused?
When in the hypo-arousal zone, it may be most helpful to bring energy and feeling back into your body. Here are some grounding strategies suggestions to promote this:
Sensory grounding: Gently squeeze your forearms/calves/thighs with opposite hands to bring yourself back to your body in the present. Then, start increasing your awareness through your other senses by noticing the environment. What do you see, hear, smell? If you can, try touching or tasting something mindfully.
“Shaking off” the freeze: Start by slowly jumping on the spot. Then, shake your arms as your feet land on the ground. Take deep breaths as you do this. You might also like to say something to yourself such as, “I am safe. I am letting go.”
Wall pushing: Find a stable wall to push against firmly with your arms fully extended, noticing the feeling of sturdiness in your body while you push.
Activities with movement, rhythm, and/or sound: These types of activities can help increase your energy levels. This might include going for a brisk walk/jog, dancing and listening to music.
Activities that stimulate your senses: Some suggestions include taking a warm bath, massage, eating a good meal, curling up into a comfy couch or blanket and smelling pleasant scents (such as from a candle or essential oils).
Working with a clinical psychologist can also be beneficial in addressing hypo-arousal symptoms and developing strategies to increase energy and engagement. Trauma counselling, including treatments like Cognitive Behavioural Therapy (CBT), Cognitive Processing Therapy (CPT), and Eye Movement Desensitisation Reprocessing (EMDR) can also help address hypo-arousal symptoms by providing support for the emotional and psychological impacts of trauma. Having a mental health plan can help individuals access subsidised mental health services and receive financial rebates for counselling sessions.
Dr. Chris Coleiro
Chris is Clinical Psychologist and a co-director of Cova Psychology, located in the Melbourne CBD, where he provides supervision to psychologists whilst cultivating a supportive culture within the Cova team. Chris has worked extensively in the assessment and treatment of trauma, PTSD, and Borderline Personality Disorder. He combines a range of therapies in his approach including CBT, Schema Therapy, EMDR and IFS. Chris is a member of the Australian Psychological Society (APS), the APS college of Clinical Psychology, and of the Eye Movement Desensitisation Reprocessing Australian Association (EMDRAA).
