Mind/Body Wellness
Understanding the Window of Tolerance (Window of Capacity)
“Window of Tolerance” a term coined by Dr. Daniel Siegel is now commonly used to understand and describe normal brain/body reactions, especially following adversity. The concept suggests that we have an optimal arousal level when we are within the window of tolerance that allows for the ebb and flow (ups and downs of emotions) experienced by human beings. We may experience hurt, anxiety, pain, anger that brings us close to the edges of the window of tolerance but generally we are able to utilize strategies to keep us within this window. Similarly, we may feel too exhausted, sad, or shut down but we generally shift out of this.
The window of tolerance is a concept in that describes the optimal range of emotional and physiological arousal in which a person can function effectively. It is a metaphor for the ideal state of being where a person feels calm, grounded, and able to cope with stressors (Ogden & Fisher, 2015)
When we experience adversity (e.g. trauma/traumatic loss), it can drastically disrupt our nervous system. Our senses are heightened, our experiences and reactions are typically intensified, and strategies are less readily accessible to us. Adverse experiences also shrink our window of tolerance meaning we have less capacity to ebb and flow and a greater tendency to become overwhelmed more quickly. Learning how to track and shift our emotional “arousal states” can be a powerful tool for promoting regulation.
Regarding arousal states: hyperarousal, calm arousal, and hypoarousal.
- Calm arousal is an ideal state. Most to the time, we fluctuate within various levels of calm arousal. When we become too over-stimulated (fear, pain, anger, trauma triggers etc) to the degree that it pushes us outside of our window of tolerance, it is called hyperarousal.
- Hyperarousal is characterized by excessive activation/energy often in the form of anxiety, panic, fear, hypervigilence, emotional flooding etc. This keeps our system revved up and impacts our ability to relax, often making it difficult to sleep, eat and digest food, and optimally manage our emotions. At the most intensified level this may result in dissociative rage/hostility.
- Hypoarousal may occur when we have too much hyperarousal, surpassing the pain/emotional overwhelm our brain/body is able to tolerate, causing us to plunge into state of hypoarousal: exhaustion, depression, flat affect, numbness, “shutting down”, disconnection, dissociation…etc.
For optimal self-regulation and resilience, it is important to understand how we respond to adversity and find safe strategies to shift our arousal level when needed without harm to self or others A “true refuge” is something we can do for ourselves that effectively allows us to shift towards our optimal arousal zone while building competencies and taking care of ourselves in a manner that feels good.
Parents, loved ones, and teachers/staff can help children with this by identifying and labeling (making observations based on how children are presenting) “It looks like you are feeling overwhelmed, why don’t we take a break” …etc. Daniel Siegel refers to this as “name it to tame it”. Naming it allows for a sense of understanding and validation. When we stop to notice the reactions/responses (within ourselves or others), it can be a powerful grounding tool. Children, youth, and adults should be encouraged to focus mindfully on noticing how they feel, how their body feels, and to identify what they need to feel right again. Our goal is to essentially broaden this window of tolerance increasing capacity for people to hold emotional experiences (even intense ones) without become dysregulated or going into a state of hyper or hypo arousal.
Grounding
Grounding and mindfulness are distress tolerance techniques that make it possible to experience strong emotions and effectively cope with discomfort/distress in safe, manageable, creative ways. Distress tolerance skills are used when it is difficult or impossible to change a situation. They help us cope and to manage our internal emotional state and to bear emotional pain. These skills allow you to stay in the present moment while you are being reminded of the past.
Grounding and mindfulness techniques are also useful to feel calmer and to think more clearly in everyday life.
What is Grounding?
Grounding is a way to lessen or change feelings. Grounding guides you to focus on something other than the difficult emotions you are experiencing. When your mind is racing or your heart is pounding, grounding brings you back to the here-and-now and guides your attention towards present safety. Grounding interrupts the thoughts in your mind that are causing you to feel distressed. It gives you a little space to find ways to improve the moment despite pain or difficulty,
🌟To be grounded is to feel the world around you moment to moment. For example, take a moment right now to feel your feet on the floor, your seat on or back against the chair. That awareness of physical sensation is one type of grounding.
🌟You may also think of grounding as centering, creating a safe place or healthy detachment. Although grounding does not solve the problem that is contributing to your unpleasant emotions. it does provide a temporary way to gain control over your feelings and prevent things from getting worse.
🌟Grounding anchors you, gives you a chance to calm down and allow you to eventually return and address the problem that is causing the painful emotions.
🌟Grounding can be done anytime, anywhere as a way of self-soothing, relaxing, and using our full senses to feel more at peace.
~ adapted from Managing Distress,
https://nmvvrc.org/media/oo5ft3in/managing-distress-grounding-tips.pdf
One of the key factors in resilience is the capacity
to manage strong feelings and impulses.
~ American Psychological Association (2011)