Understanding Trauma And Different States With Window Of Tolerance Model
The impact of stress and trauma causes us to get caught up in the responses of fight, flight freeze to cope with what is being experienced. Another way of understanding how we might cope from our trauma is through examining how we operate using the window of tolerance model. This blog is set to examine the different parts of this model and how we can expand our understanding and tolerance to stress, anxiety, and depression. This model was created by Dan Siegel to describe and study the states of our nervous system.
1.) Hyperarousal States:
When we are in hyperarousal it is an example of also being in flight or fight. We are more anxious, can't sit still, irritable, and are more hypervigilant to surroundings. This heightened state can also cause panic attacks. We are dysregulated and our bodies are trying to cope with our experiences through this state. Once we are in this state it can seem very hard to ground and relax.
2.) Hypoarousal States:
The state of hypoarousal is a result from freeze responses. Individuals in this state shut down, fall into depressed states, feel numb, and disassociate. People that are in this state might also isolate, walk away, and want to be left alone in the midst of conflicts.
3.) Window of Tolerance:
The window of tolerance happens in the middle between hyperarousal and hypoarousal. When someone is able to be within the window of tolerance, they are able to stay grounded to the present. They are able to handle conflicts and problems that arise within a better headspace to handle things more effectively.
Expanding window of tolerance in the midst of a triggering situation:
The first step in being able to regulate and better handle ourselves in the midst of stressful and potentially triggering situations is through our awareness. We can do this through starting to track what leads to either the state of hyperarousal or hypoarousal. Once awareness is established, it is then possible to start integrating mindfulness practice and grounding exercises before potentially getting into either or maladaptive states. Therapy is the best space to learn how to integrate mindfulness practices to start being able to regulate through hard emotions. Therapy is also helpful in helping to collectively gain more insight and awareness into which states of hypoarousal and hyperarousal that you are getting into.
More examples of expanding window of tolerance include:
Practicing acceptance and reducing shame narratives that you may carry about yourself.
Engaging in mindful breathing exercises.
Engaging in physical activity to help release anger and other emotions that have been suppressed.
Start journaling and keeping track of thoughts and feelings that come up.
Create short-term and long- term goals for yourself to help you achieve more balance and calmness in your life.
You are not alone if you find yourself relating to being caught in states of hyperarousal and/or hypoarousal. It can make all the more difference to explore how to help yourself with this through talking with someone that you care about and with a mental health professional. It can make all the difference to ask for help. Here at Inward Counseling we are a group of therapists that can help you work through these emotions. We provide a nonjudgmental space to help you process and talk about your feelings and the experiences that you have gone through. Take the first step and reach out to us to start your healing journey.
Click here for more information on trauma therapy.