The window of tolerance can help us identify and better regulate our emotions. Everyone’s window is going to be unique to the person and can change from time to time depending on circumstances.
Our nervous systems are wired uniquely as a result of our lived experiences, thus every person will manage stress differently and have different ways of regulating. This is important to keep in mind as we discuss what it is, how we can get a better understanding of where we are within our window and how to quickly respond to regulate ourselves back to a neutral stasis.
So, what is the window of tolerance?
The goal of maintaining a regulated stasis of being is to remain within our optimal zone. This does not necessarily mean that it is all positive feelings, but rather a space in which we can manage when challenged.
When we shoot through the top, we enter hyper-arousal, also known as the fight or flight response. This can feel like; a heightened sense of anxiety, easily irritable, quick to anger or want to run or a state of high alert.
When we slip below the line, we find ourselves in hypo-arousal, or the freeze response. This can feel like; depressive moods, low motivation, fatigue, lower moods or dissociation.
Practices like a body scan can help us assess where we are in context to our window. If the body feels too “up regulated” and in hyper-arousal, ask yourself how you can “down regulate”. What would feel good right now? What do you need or want to do to ensure self care?
Down regulating can look like taking a few deep breaths, square breathing, mindful practices like a walk, or a cup of tea – the goal is to be present with what you are doing for whatever you choose to do, no distractions.
Up regulating activities may be putting on your favourite song to get up and dance, shake it out or sing along to. Again, asking your body what you would like in this moment? What would feel really good for you right now? A mindful walk can also act as an up regulation, connecting with nature.
There is no right or wrong way to regulate yourself.
Mindful practices that can help regulate may incorporate being present with yourself while incorporating breath, movement, sound, touch.
If you would like to discuss and explore your window of tolerance further and understand how it fits within your journey, reach out to our team at BodyMatters via the contact us page, or call us on 02 9908 3833.
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