The Window of Tolerance
As we pass the one-year mark since the start of the COVID-19 pandemic, we have been met with some hope as winter turns to spring and vaccination efforts progress. However, it’s safe to say that many are still struggling with their mental health because for a lot of us, our day-to-day hasn’t radically changed yet from when the pandemic first started.
A framework that can help us better understand and reflect on our own experience is the “Window of Tolerance”. Developed by Dr. Dan Siegel, the premise is that everyone has a unique window of tolerance or zone where they are emotionally regulated and able to effectively cope with what’s going on in their life. Factors like extreme stress and trauma can shrink the width of our window and make us more vulnerable to being pushed out of it when emotionally activating events occur. When we are pushed outside of our window of tolerance, we will experience either hyper- or hypo- arousal. Below are some common feelings associated with the three arousal states along with a graphic to help illustrate this concept:
Window of Tolerance: emotionally regulated, calm, connected, grounded, ability to handle stress, collected, ability to connect with others, etc.
Hyper-arousal: emotionally overwhelmed, difficulty sleeping, panic, feeling unsafe, nervousness, anger, racing thoughts, anxiety, irritability, lack of patience with others, etc.
Hypo-arousal: numbness, no feelings or energy, can’t think, shut down, ashamed, disconnected, depressed, sleeping a lot, increased self-criticism, emptiness, etc.
If we’re in either a hyper- or hypo- arousal state, it means the prefrontal cortex region of our brain has shut down, hindering our ability to think and function effectively. We may find ourselves experiencing emotions more intensely and responding differently to situations than we would have in the past. Being outside of our window of tolerance is distressing and can cause mental health concerns if we remain in either of these arousal states for an extended period of time.
If we look at our window of tolerance in the context of the COVID-19 pandemic, a lot of things have been and continue to be outside of our control, which is incredibly stressful. We’ve experienced a previously unimaginable level of loss, from human life, to jobs, and homes, in just a year’s time. Even with change on the horizon, most of us are experiencing pandemic fatigue at this point. The ongoing trauma, stress, and stagnation from the pandemic has likely affected our window of tolerance making us susceptible to moving into a hyper- or hypo- arousal state more easily. After we recognize that we are outside of our window of tolerance, there are things we can do to not only help move us back into it, but also increase the overall width of our window.
Mindfulness
Activities that help us to engage with the present moment. This might include spending time in nature, practicing yoga, meditation, deep breathing, progressive muscle relaxation, and generally trying to observe our thoughts, feelings, and physical sensations without passing judgement.
Self-soothing
Utilizing our five senses to help us calm down and relax. This might look like lighting a scented candle (smell), listening to music (hearing), taking a bath (smell, touch), snuggling up with our pet (touch), watching a movie or TV we enjoy (hearing, sight), spending time in nature (smell, touch, sight), drinking a cup of herbal tea (taste, smell), etc.
Grounding
Engaging in different methods to bring ourselves back to the present moment when feeling activated or overwhelmed. This might look like splashing cold water on our hands or face, engaging in intense physical activity, dancing to music, holding onto something and really focusing on how the object feels, laying on the ground, naming all of the ___ colored things around us, etc.
If you’re struggling with your mental health as a result of the pandemic, know that you’re not alone. A recent study from the Kaiser Family Foundation (KFF) found that about four in 10 adults in the US reported symptoms of anxiety or depressive disorder during the pandemic. This is up significantly from one in 10 adults who reported the same symptoms from January to June 2019. Working with a therapist can help you better understand your window of tolerance, ways to strengthen it, and how to cope when things become difficult.
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