LIVE  

WITHIN  YOUR
WINDOW
OF  TOLERANCE
A Quick Guide To Regulating Emotions,
Calming Your Body & Reducing Anxiety

L A U R A   K .   K E R R ,   P H D  
 CONTENTS
INTRODUCTION. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .4

THE WINDOW OF TOLERANCE. . . . . . . . . . . . . . . . . . . . . . . . . . . 9

BEING IN THE ‘HERE AND NOW’. . . . . . . . . . . . . . . . . . . . . . . . . 10

THE POWER OF BREATH. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 12

GETTING BACK IN THE WINDOW OF TOLERANCE. . . . . . . . . . . . . .13

REFERENCES. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .18

ABOUT THE AUTHOR. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .19

© 2015 Laura K Kerr, PhD. All rights reserved.

www.laurakkerr.com

PO Box 27152
San Francisco, CA 94127

 LIVE WITHIN YOUR WINDOW OF TOLERANCE

INTRODUCTION

Healing from trauma is often described as a journey. Some people hate this description.
I’ve heard, “It’s too kitschy!” And “A journey’s like a vacation, and recovering from
trauma is like hell!” As a trauma survivor, I can admit I too have balked at the notion of a
healing journey.

But through the years I have spent working through my trauma responses, and through
the work I’ve done as a trauma-trained psychotherapist, I came to see that the notion of
a “healing journey” is sometimes pretty accurate (despite being cliché).

The truth is, even if there is some magical place a trauma survivor can reach where she
or he is completely over the past, the world can still be a dangerous and stressful place.
The unexpected always happens, like the loss of a loved one, unemployment, or an
illness. And for a lot of us, such events trigger old defenses and survival tactics — the
very ones we work hard to overcome.

For those just starting the journey, focusing on increasing a feeling of safety is the first
step on the way to a life not constantly hijacked by trauma triggers and defenses.

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There are three important ways to think about safety:

1) Safety in your body

2) Safety in your emotions and thoughts
3) Safety in your environment and relationships

In the face of the unexpected, we need tools to help us feel safe in all aspects of our lives. We
also need ways to journey towards the life we want to live and how we want to feel about
ourselves.

And learning to live within your Window of Tolerance is a great way to maintain the gains you
have made, as well as a vital first step for creating a sense of safety.

Before I describe the Window of Tolerance, it helps to say what it isn’t: the defense reactions
hyperarousal and hypoarousal.

When we are triggered by reminders of past traumas, or we experience fear, overwhelm, or

just lots of stress, our bodies naturally react defensively. We become “hyperaroused,” which is
the automatic activation of fight, flight, or freeze defense responses. Alternatively, when
there is no opportunity to escape the sense of being threatened or chronically stressed, the
body may eventually collapse, going into a state of so-called “hypoarousal.” (On page 7, I

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provide some of the signs of hyperarousal and hypoarousal, along with signs of the
Window of Tolerance, which is also known as the optimal zone of arousal).

The continual activation of defense responses can lead to health problems. It can
contribute to substance use and abuse, when drugs and alcohol are used to get out of
hyperarousal and hypoarousal. Activation of defenses also causes relationship problems.
Most of us have difficulty getting along with others when our defenses are activated.

Often we think our hyperarousal and hypoarousal responses are signs that there is
something the matter with us. Actually, when the body responds defensively, it’s just
trying to keep you safe. You have little control; these reactions happen quickly and
automatically to the subtlest signs of danger.

Consequently, we have a hard time thinking our way out of our defense responses.
Instead, it’s often better to approach these states by working with the body — both
when feeling calm and when triggered or overwhelmed.

Learning the signs that you are either hyperaroused or hypoaroused, and then doing
things that help you feel calm and safe, is the practice of returning to the Window of
Tolerance. By living within the Window of Tolerance, and avoiding or escaping defense

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states, you will not only feel better, but also can reduce the intensity of your responses
to stress and fear.

I think of the Window of Tolerance as the ultimate compass for the healing journey. Most
trauma survivors spend a lot of time on a superhighway to hyperarousal or hypoarousal.
Perhaps you’ve experienced rapidly changing emotions — ‘going from zero to a hundred’ — to
a state of anger/rage, to a state of panic, or to being shut down and numb. Maybe you have
heard this said about you, or you describe yourself that way.

Think of developing your Window of Tolerance as getting off that superhighway of rapid
defense response. Instead, you start a new path towards a more peaceful YOU. Maybe it

starts as a tiny path. You get a little way in the Window before something startles you back to
your rapid and automatic response to threat. That’s okay!

The more you practice living within the Window of Tolerance, and the more you identify when
you are outside the Window, the wider the new path becomes. You’re less often on the
superhighway, and more often on a peaceful path of your own creation.

And that’s a nice journey to be on.

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On the next page you’ll find a diagram of the Window of Tolerance, hyperarousal, and
hypoarousal, along with the behaviors and inner experiences associated with each of
these states. Use the diagram to begin identifying your personal signs of hyperarousal,
hypoarousal, and living within the Window of Tolerance. It might also be helpful to
identify 5 to 10 things you enjoy doing that keep you in the Window of Tolerance. Write
them down and keep them with you to refer to when you find yourself back on that
superhighway.

On the pages following the diagram, you will find simple body-based ‘exercises’ (they
take a few minutes at most) that you can do throughout the day to increase the time you
spend in your Window of Tolerance. There is also a list of simple things you can do
quickly and easily when you find yourself outside your Window of Tolerance that also
focus on the body.

I wish you peace along your journey.

Laura


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 Living Within The Window of Tolerance: The Different Zones of Arousal

HYPERAROUSAL ZONE SIGNS YOU ARE HERE:

Sympathetic “Fight or Flight Response” • Tension, shaking • Intrusive imagery • Hyper-vigilance

(Too much arousal) • Emotional reactivity • Emotional overwhelm • Impulsivity

• Defensiveness • Feeling unsafe • Anger/Rage

• Racing thoughts • Obsessive/cyclical thoughts

OPTIMAL AROUSAL ZONE SIGNS YOU ARE HERE:

Ventral Vagal “Window of Tolerance” • Feel and think simultaneously • Awareness of boundaries (yours & others)

• Experience empathy • Reactions adapt to fit the situation

• Feelings are tolerable • Feel safe

• Present moment awareness - “Right here, right now”

• Feel open and curious (versus judgmental and defensive)

HYPOAROUSAL ZONE SIGNS YOU ARE HERE:

Parasympathetic “Immobilization Response” • Relative absence of sensation • Numbing of emotions • Feeling ‘dead’

(Too little arousal) • No energy • Disconnected • Shut down

• Reduced physical movement • No feelings • Passive

• “Not there” • Ashamed • Can’t say no

• Can’t defend oneself • Flat affect

• Disabled cognitive processing/“can’t think”


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I. Practices for being in the “here and now”

These exercises take less than a minute to do. They’re great in the morning when
you just wake up, or as a break from work — anytime throughout the day — as a
way to increase emotional regulation and relaxation.

Centering Exercise

Put one hand over your heart, and rest your other hand on your belly. Lengthen your
spine. Take several full, slow breaths. Notice the fullness of your body as you let
your breath come and go.

Grounding Exercise

Stand, in a relaxed position, focusing attention on the sensations in your feet. Put
weight on different areas of your feet: front, back, sides. Then play a bit with
movement — bending your knees, moving up and down. Sense the ground through
your feet and legs.
 LIVE WITHIN YOUR WINDOW OF TOLERANCE

Alignment Exercise

Take a little time to become aware of how your body aligns in a vertical direction:
your ankles on top of your feet, your legs on top of feet and ankles, the pelvis
resting on your legs, torso on pelvis, your head supported by shoulders and torso,
arms hanging off your torso. Then imagine that you are being lifted by the top of
your head. Also imagine the feeling of gravity pulling in the opposite direction on
the bottom of your spine. Next, shift from feeling stretched to allowing your spine
to collapse. Repeat several times these two movements with the flow of your breath
— expand on the inhale, and then collapse on the exhale.

Walking Exercise

Bring all your attention to your body as you walk (and out of your head and
worries). Notice how your feet hit the ground, how your feet roll, the movement in
your knees, and corresponding sensations in your hips and shoulders. Play with your
usual gait. Practice pushing off with your feet, or walking at different paces. Notice
the corresponding changes in body sensations.

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II. The Power of Breath

The following simple breathing exercises are also great to do throughout the day,
whether during your commute, waiting in line, transitioning between work and play,
or when giving yourself the ultimate treat — meditation!

“Simple breath”

Imagine while you are inhaling that your breath is going all the way down to your
pelvis. Then let the breath expand in your lower belly. When you exhale, let the
breath escape effortlessly. Repeat 5 to 10 times.

“Bell jar breath”

Inhale a breath. When at the top (or end) of the inhale, imagine a rounded quality.
Then let the inhale roll over into the exhale. Notice where the breath rolls — front,
back, side to side (wherever it seems to go). Repeat 5 to 10 times. This breath is also
useful when feeling hyperaroused.

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“4 x 4 x 4 breathing”

Inhale deeply for four counts, then exhale for four counts, and repeat the cycle for
four minutes several times a day. I find this a good practice to do before starting
work or appointments, and while commuting. It’s also a great way to get back in the
Window of Tolerance after stressful experiences. You can use your smartphone to
time yourself so you can give full attention to your breath.

III. Getting Back In The Window of Tolerance

The following are ways to calm yourself when you find yourself outside your Window
of Tolerance.

If experiencing a sense of overwhelm

Sit in a chair with your feet fully planted on the ground or stand with your spine
fully extended. Then slowly scan the environment, naming the objects within your
field of vision.

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If shaking or trembling

Take full, yet slow and easy breaths. No need to breath too deeply, though. If you
can, sit in a chair or on a sofa, and wrap a blanket or comforter around yourself.
Some people feel better if they also cover their heads.

If numb

Gently squeeze your forearms with opposite hands. Also increase awareness by
noticing the environment through the five senses. What do you see, hear, smell? If
you can, try touching or tasting something mindfully.

If hyper-vigilant

Lengthen your spine while taking full breaths. Pay attention to the rise and fall of
breath as it alternatively fills and empties the chest and/or belly.

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If accelerated heart rate

Take your attention away from the heart region by paying attention to the
sensations in your feet. Notice the feeling of being grounded and connected to the
floor or earth beneath you.

If collapsed feeling in the body

Try pushing firmly against the wall with your arms fully extended, your head up, and
using your energy to ground down through the feet. Notice the feeling of sturdiness
in your body as you push.

If feeling the impulse to hurt yourself or someone else

Push against the wall without aggression, and instead focus with awareness on a
sense of grounding, starting with your feet and then moving through your body.
Breathe full breaths, and keep bringing your thoughts back to your body sensations
and away from the focus of your desperation, anger, or rage.

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If feeling disconnected or experiencing depersonalization

Start by slowing the pace of whatever you are doing. Then firmly but gently squeeze
the forearms, calves, thighs — whatever feels enlivening to you. Try also “Walking
Exercise” above.

If feeling frozen or panicked

Sit comfortably in a chair or sofa, and wrap yourself in a comforter or blanket.

Begin to focus on taking full, slow breaths, continually bringing your thoughts back
to the present moment. Create a mantra for such moments, such as “I can be
present and watch the waves of energy go by without getting caught in the story.”

“Shaking off the freeze”

Begin by slowly jumping off the ground, and shaking the arms out when feet land
back on the ground. Take full breaths, mindfully inhaling when you jump, and
exhaling fully when your feet land back on the ground. You can also say something
to yourself like, “I’m safe. I’m letting go.”

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Using thoughts

Name your reaction to yourself as a defense response, thus reframing the

experience. Say to yourself, “This is just a memory,” or “I’m just triggered right
now.” You might also try saying to yourself, “I can be here — right here, right now.”

Mindfully not dealing works too

Give yourself permission to avoid, dissociate, or disconnect. But when you do, try to
be mindful of your need to check out. Also make plans to give yourself needed TLC
(like these exercises) as soon as you can — and follow through!

Please note: This document is not intended as a substitute for psychotherapy

or other forms of professional support. Please do not suffer alone.

In the USA, visit suicidepreventionlifeline.org or call 1-800-273-TALK (8255).


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REFERENCES

Ogden, Pat. 2012. Level I: Training in Affect Dysregulation, Survival Defenses, and
Traumatic Memory. Bolder, CO: Sensorimotor Psychotherapy Institute.

Ogden, Pat, Kekuni Minton, and Clare Pain. 2006. Trauma and the body: A sensorimotor
approach to psychotherapy. New York: W. W. Norton & Co.

Siegel, Daniel J. 2012. The Developing Mind: How Relationships and the Brain Interact to
Shape Who We Are. Second ed. New York: The Guilford Press.

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ABOUT LAURA K. KERR, PHD

I am a full-time writer & mental health scholar (PhD, Stanford University School of
Education), a periodic speaker, lecturer & teacher, and a former trauma-focused
psychotherapist. My focus is healing mind, body & soul following traumatic
experiences. I also write about the social conditions that contribute to trauma and
traumatic stress. I am married and live in the San Francisco Bay Area.

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