Window of Tolerance and Emotional Regulation (Dr Dan Siegel)

The window of tolerance was originally described by Dr. Dan Siegel as the optimal zone of emotional arousal. If you stay within your window of tolerance you are able to process and successfully respond to the demands of everyday life.

🔵 WORK WITH ME

If you'd like to work with me, or a member of the Lewis Psychology team, please click on the links below:

☐ Lewis Psychology CIC (for face to face therapy): https://www.lewispsy.org.uk
☐ Lewis Psychology Online (for online therapy): https://lewispsyonline.co.uk

🔵 HYPER-AROUSAL

During times of extreme stress you can move outside of your window of tolerance and into a state of hyper-arousal. The sympathetic nervous system is ignited and the fight or flight response activated. In this state you may feel angry, irritable, chaotic, hyper-vigilant, anxious, have racing thoughts and a sense of restlessness. Hyper-arousal results in the deactivation of your prefrontal cortex, which is responsible for executive functions such as attention and impulse control. When the prefrontal cortex is essentially shut down it's Very difficult to think clearly and rationally.

🔵 CHAPTERS

0:05 What is the Window of Tolerance?
0:53 Hyper-aroused state explained
1:36 Hypo-aroused state explained
3:00 How to emotionally regulate

🔵 HYPO-AROUSAL

Stress can also make you plummet into a hypo-aroused state. The parasympathetic nervous system is engaged and you freeze in response to stress or danger. In this state you may feel overwhelmed, emotionally numb, exhausted, lack motivation and feel depressed. Your body posture may collapse or curl up in a ball and you may disconnect or dissociate in order to cope. In the hypo-aroused state you have essentially shut down.
The good news is that you can widen your window of tolerance and therefore increase your ability to manage stress. For example, if you are hyper-aroused you might find it helpful to use techniques that settle your mind and body such as mindful breathing, listening to calming music, going for a gentle walk or talking to a friend.

🔵 HOW TO INCREASE YOUR WINDOW OF TOLERANCE

If shifting from a hypo-aroused state this tends to require getting more active so going for a brisk walk, doing some exercise or engaging socially. Stimulating the senses via smell or touch, listening to uplifting music, or eating some food with a strong taste or crunchy texture. Psychological Therapy can also widen your window as it can provide an external source of safety, a protected space and a personal connection with someone.

I summary you can learn to modulate your internal states to raise arousal levels when too low and to shift then down when too high. By monitoring and modulating your internal state you can increase resilience and promote self-regulation.

🔵 LINKS TO HELPFUL EXERCISES

☐Soothing Rhythm Breathing:    • Soothing Rhythm Breathing - Compassio...  
☐The Safe Place:    • The Safe Place Meditation: Compassion...  
☐Mindful Breathing:    • Mindful Breathing Meditation (Mindful...  
☐The Body Scan:    • Body Scan Mindfulness Meditation (Min...  
☐Kindness to Self:    • Kindness to Self Mindfulness Meditati...  

🔵 ABOUT TERESA LEWIS

Teresa Lewis is the founder and Director of Lewis Psychology and a Senior Accredited psychotherapist with the British Association for Counselling and Psychotherapy (MBACP Snr. Accred). Qualified in 1995, Teresa has been providing counselling and psychotherapy treatment for nearly 30 years. Teresa holds a masters degree in counselling and psychotherapy and is a qualified EMDR Practitioner having completed training accredited with EMDR Europe. Teresa is also a qualified adult educator and an accredited Mindfulness teacher As a recognised expert in her field Teresa is frequently asked to conduct editorial reviews and endorse counselling and psychotherapy books for international publishing houses.

☐ Email: [email protected]
☐ Buy Me A Coffee: https://www.buymeacoffee.com/lewispsy...

🔵 GRAPHICS AND THUMBNAIL

Thumbnail and B-Roll graphics by Teresa Lewis. B-Roll video is used in strict compliance with the appropriate permissions and licenses required from Pexels.com in accordance with the YouTube Partner Program, Community guidelines and YouTube terms of service.

#LewisPsychology