The Window of Tolerance refers to the optimal zone of emotional arousal in which a person can function effectively and manage their emotions. When inside this window, individuals can think clearly, make decisions and engage with others in a balanced, adaptive way. However, when someone is pushed outside this window, they may experience states of hyperarousal which impair their ability to cope with stress or engage with the world in a functional way. Symptoms of hyperarousal can include increased heart rate or breathing, muscle tension, irritability or anger, difficulty relaxing, racing thoughts & panic or anxiety.
This is the opposite state, where a person feels numb, dissociated, or shut down, which can be associated with freeze or collapse responses. Symptoms of hypoarousal include emotional numbness, low energy, difficulty thinking or focusing, feeling detached or disconnected, a sense of helplessness or depression or shutting down emotionally or physically.
Strategies to Get Out of Hyperarousal:
- Grounding Techniques: Use techniques like focusing on your breath, feeling the ground beneath your feet, or holding onto an object to bring you back to the present moment.
- Breathing Exercises: Slow, deep breathing, such as diaphragmatic breathing (deep belly breaths), helps to calm the nervous system and reduce the fight-or-flight response.
- Progressive Muscle Relaxation: Slowly tense and then relax different muscle groups in your body to release built-up tension.
- Movement: Physical activity (like walking, stretching, or yoga) can help release pent-up energy and tension from the body.
- Mindfulness or Meditation: Focusing your attention on the present moment without judgment can help quiet the mind and reduce excessive arousal.
- Cold Exposure: Splashing cold water on your face or holding an ice pack can activate the vagus nerve and trigger the parasympathetic nervous system, helping to calm the body.
Strategies to Get Out of Hypoarousal:
- Engage in Movement: Physical activity can be a great way to “wake up” the body, especially something stimulating like dancing or brisk walking.
- Deep Breathing with Movement: Try deep breathing while moving your body to reconnect with your energy and improve circulation.
- Sensory Stimulation: Engage your senses to re-connect with the environment, like listening to music, touching a textured object, or smelling something invigorating.
- Body Work: Light stretching, massaging your hands, or using acupressure points can help restore energy and alertness.
- Social Connection: Engaging with a supportive person, whether through talking or simple presence, can help bring you back to a more engaged state.
- Change Environment: A shift in environment, like going outside or changing your surroundings, can help re-stimulate your senses and lift your energy.