Window of Tolerance & The Two States of Dysregulation
In the world of mental health, parenting, and wellness as a whole, the "Window of Tolerance" has become a popular concept for explaining how our nervous system responds to stress and trauma. Simply put, the Window of Tolerance is the optimal range of arousal in which we can manage our emotions and respond to stressors without becoming overwhelmed or shutting down.
However, when we experience trauma or chronic stress, our nervous system can become dysregulated and shift into two states: hyperarousal and hypoarousal. In this blog post, we will explore these two states of dysregulation and offer some tips for staying within the Window of Tolerance.
Hyperarousal: Fight or Flight
When we are in a state of hyperarousal, our nervous system is in overdrive and we feel like we are on high alert all the time. This is often referred to as the "fight or flight" response, where our body prepares to either defend ourselves or flee from danger.
Symptoms of hyperarousal can include:
Feeling anxious or jumpy
Rapid heartbeat
Sweating or trembling
Difficulty sleeping
Feeling irritable or easily agitated
Hypervigilance or scanning the environment for danger
Hypoarousal: Freeze or Shutdown
In contrast, when we are in a state of hypoarousal, our nervous system slows down and we may feel numb, disconnected, or dissociated. This is often referred to as the "freeze or shutdown" response, where our body shuts down to protect ourselves from overwhelming stress or trauma.
Symptoms of hypoarousal can include:
Feeling disconnected or spaced out
Feeling numb or emotionally flat
Feeling helpless or hopeless
Slow movements or speech
Difficulty with memory or concentration
Difficulty feeling pleasure or joy
Tips for Staying Within the Window of Tolerance:
Identify Your Triggers: Know what situations or experiences are likely to push you out of your Window of Tolerance and plan ahead for how to manage them.
Practice Self-Regulation Techniques: This can include breathing exercises, mindfulness practices, and grounding techniques to help you manage your emotions and stay present in the moment.
Seek Professional Help: If you are struggling with dysregulation or have experienced trauma, it is important to seek the support of a mental health professional who can help you understand your nervous system and develop strategies for staying within your Window of Tolerance.
Engage in Self-Care: Prioritizing self-care activities such as exercise, healthy eating, and getting enough sleep can help regulate your nervous system and keep you in the Window of Tolerance.
Understanding the Window of Tolerance and the two states of dysregulation can help us better understand how our nervous system responds to stress and trauma. By practicing self-regulation techniques, seeking professional help, and engaging in self-care, we can learn to manage our emotions and stay within the optimal range of arousal.
To Learn more check out this PDF from the Government of Jersey: