Window of Tolerance

What this is not:

• having a short fuse

• a bias free zone

What this is:

• The ideal state for our nervous system for optimal functioning and learning to occur

• This is when the amount of energy firing around our body and mind allows us to think clearly

• Within this window we can manage life's challenges without overwhelm or shut down

Nervous system:

The nervous system (brain, spinal cord and nerves) is the body's extremely fast communication network (like electrical wiring). It carries information around the body and controls everything from breathing to thinking. It has an activated "go" mode (fight or flight) and a "calm down" mode (rest and digest).

What does our nervous system do?

Our nervous systems regulate energy levels depending on what's happening in the environment. This helps us respond, manage threats, achieve tasks, relax and unwind, e.g.;

• We need to run for the tram - our energy levels increase.

• We unwind after work by watching TV, our energy levels decrease.

Operating inside our window of tolerance can look like:

• Ability to think clearly

• Grounded

• Able to regulate emotions

• Present

• Engaged

• Flexible

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A heightened nervous system:

As mentioned, we have energy peaks and troughs through the day. Depending on how sudden and intense they are, this can feel overwhelming to our systems.

As our nervous system becomes aroused (energy peak), it might look like:

• Increase in muscle tension

• Increased awareness of the surroundings

• Change in blood flow

• Elevated heart rate

• Increased rate of breathing

If our nervous system continues to increase arousal and becomes overly aroused, this might look like:

• Rapid heart rate

• Rapid breathing

• Decreased logical thinking & concentration

• Irritability

• Hypervigilance

• Aggression

• Easily startled

• Sweating

• Shaking

• Dry mouth

  
  

High energy peaks above our window of tolerance is called hyperarousal. This can look like our fight or flight response.

An excess of hyperarousal can contribute to stress and anxiety

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A downregulated nervous system:

As our nervous system decreases arousal, it might look like:

• Calm

• Relaxed

• Reduced awareness of the surroundings

• Increased internal attention

• Sleepiness

If the nervous system continues to decrease arousal and becomes under aroused, this can look like:

• Slowed heart rate

• Shallow breathing

• Cold

• Disconnected from others / self isolating

• Dissociation (disconnected from self and surroundings)

• Low energy

• Low mood

• Memory & concentration problems / brain fog

• Feeling empty / flat / numb / detached

  
  

Low energy peaks below our window of tolerance is called hypoarousal. This can look like our freeze or shutdown response.

An excess of hypoarousal can contribute to depression

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Working with the nervous system

While all of these states serve a purpose, we can sometimes become stuck in one and have difficulty regulating back to a comfortable baseline – our window of tolerance.

When this occurs, therapy can focus on:

• calming the nervous system's reactivity

• working to expand our window of tolerance

• helping more easily return to baseline / our window of tolerance

An example of activation & self regulation

Jo was about to give a talk to a large audience. They felt nervous, and started to think about

all of the things that might go wrong. Their body released the hormones cortisol and adrenaline to try to help Jo manage the 'threat'.

Jo's heart rate sped up and they felt quite tense. Their mouth became dry and their palms

were sweaty.

Luckily Jo was able to do a number of effective things to help themselves to calm and ground their systems (deep breathing, a sensory exercise and a temperature regulation exercise). This helped to bring their heart rate down, slow the racing thoughts and deliver an excellent, confident speech.

So how can we regulate our nervous systems?

There are many many ways to do this.

Ready for a chance to explore what works for you?

Click on the images below for some practical exercises:

Exercise	Connection
Mindfulness, meditation and relaxation	Distraction
Breathing techniques	Grounding
Time in nature	Progressive muscle relaxation

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