Navigating Trauma Triggers: How Polyvagal Theory Can Expand Your Window of Tolerance
Trauma is something many people experience, and it can make it hard to handle daily tasks and challenges. Luckily there's a way to manage symptoms of trauma better and feel more in control. It's a technique called the Window of Tolerance. This is your emotional comfort zone where you can deal with things without feeling overwhelmed. There’s also something called Polyvagal Theory, which helps us understand how our body reacts to trauma. In this blog, we will explore how Polyvagal Theory can help us expand our Window of Tolerance and find relief from trauma symptoms and triggers.
What is the Window of Tolerance?
The "Window of Tolerance" is a term used to describe the zone of arousal in which you can function most effectively. It was developed by Dr. Dan Siegel, MD. When you're within this "window," you can handle whatever life throws at you without feeling overwhelmed. It's like a comfort zone for your emotions and mental state.
Imagine you're walking through the Arb in Arbor Arbor, Michigan. The path is smooth, the weather is perfect, and you feel good. This is your window of tolerance. But what if it starts raining heavily, the path gets slippery, and you become scared and tired? You might feel like giving up or getting really upset. When this happens, you're stepping out of your window of tolerance.
How Do They Connect?
The Polyvagal Theory, developed by Dr. Stephen Porges, explains how your nervous system responds to stress and attempts to maintain balance. Understanding these states helps us recognize why you react the way you do under stress. It can also help you learn how to bring yourself back into the window of tolerance. According to this theory, your nervous system has three states:
1. Ventral Vagal State: This is when you feel safe and connected. You are calm, social, and can think clearly. This state corresponds to being within your window of tolerance. This is also known as "safe and social."
2. Sympathetic State: This is the "fight or flight" response. When you're in this state, your body is ready to take action to protect you from danger. If you're outside your window of tolerance, you might feel anxious, restless, or angry.
3. Dorsal Vagal State: This is the "shutdown" or "freeze" response. When you feel threatened or overwhelmed, your body might shut down to protect itself. You might feel numb, disconnected, or unable to move.
Signs You Are in Your Window of Tolerance
When you're in your window of tolerance, things feel manageable. It does not mean life is perfect or you are happy. It means that you can cope effectively with the things that are going on. Here are some signs to look for to know you are in your window of tolerance:
1. Calm and Collected: You feel calm, even when things are busy. You can think clearly and make decisions without feeling rushed or panicked. For example, even while taking a final exam, you remain calm, focused, and able to think clearly.
2. Emotionally Balanced: Your emotions are steady. It doesn't mean you are happy all the time! It means you can experience a range of emotions like sadness, happiness, or frustration without being overwhelmed.
3. Focused: You can pay attention to tasks, whether it's homework, reading, or a conversation with a friend.
4. Physically Comfortable: Your body feels relatively relaxed. You’re not experiencing tightness in your chest or stomach.
5. Socially Engaged: You feel comfortable talking to others and enjoy social interactions.
Signs You Are Out of Your Window of Tolerance
Sometimes, when you experience stress or trauma, it can trigger you to be out of your window of tolerance. When this happens, it's harder to stay calm and focused. If you are out of your window of tolerance, it means you are either hyperaroused or hypoaroused. Another way of looking at it is you are in the sympathetic state (fight or flight) or dorsal vagal state (freeze or shut down). Here are some signs you are out of your window of tolerance:
1. Increased Irritability: Little things start to annoy you more than usual. You stub your toe and you freak out!
2. Feeling Overwhelmed: You feel like you can’t handle even small tasks.
3. Physical Symptoms: Your heart might race, or you might feel tightness in your chest or stomach.
4. Difficulty Focusing: It’s hard to concentrate on what you’re doing for a lengthy period of time.
5. Emotional Outbursts: You might cry, get angry, or feel anxious more easily.
Techniques to Expand Your Window of Tolerance
By recognizing that you are out of your window, it's possible to change it! You can expand your window of tolerance, so you don't go into fight, flight or freeze in difficult situations. Here are some techniques that can help:
1. Mindfulness and Meditation: Taking a few minutes each day to sit quietly and focus on your breath can help you stay calm. Apps like Headspace or Calm can guide you through simple meditation exercises. It is helpful to use mindfulness and meditation techniques before you are triggered, not when you are triggered!
2. Breathing Exercises: Breathing exercises can be helpful to calm your nervous system. Simply by paying attention to your breath, you are engaging in a breathing exercise! Another great technique is to breathe in through your nose, hold for a few seconds, and then slowly exhale through your mouth.
3. Physical Activity: Regular exercise, like walking, running, or playing a sport, can help expand your window of tolerance. Exercise reduces stress and clears chatter from the mind! Even short activities like stretching or doing jumping jacks can help.
4. Healthy Sleep Habits/Sleep Hygiene: Getting enough sleep is crucial. Common sleep hygiene technique including going to bed and wake up at the same time every day. Avoid screens (like phones or TVs) before bed to help you sleep better.
5. Connect with Others: Talking to friends or family members can help you feel supported. Sometimes, just sharing what you're going through can make a big difference.
6. Creative Outlets: Engaging in creative activities like drawing, writing, or playing music can help you express your emotions and reduce stress. Remember, you don't have to be good at these!
7. Healthy Eating: Eating nutritious foods can have a positive impact on your mood and energy levels. Try to eat balanced meals with fruits, vegetables, and whole grains.
8. Limit Stressors: Identify what causes you stress and try to limit these things. If certain activities or people make you feel anxious, it might be helpful to take a break from them.
Using Polyvagal Theory to Expand Your Window of Tolerance
In addition to the above techniques, you can directly apply Polyvagal Theory to expand your window of tolerance. These techniques can also help you return to a state of regulation if you have gone into fight, flight, or freeze. As a reminder, it's important to try these techniques to see which ones work for you because one size doesn't fit all!
1. Engage the Social Nervous System: Slowly connect with safe and supportive people. When you are out of your window of tolerance, connecting with others feels scary. Safe social interactions can activate the ventral vagal state, helping you feel calm and connected. This can be done over text or computer but if you can, find someone in person! Even a few minutes of social interaction can make a big difference.
2. Grounding Exercises: These exercises can help you engage in the present moment and distract you from what is bothering you. One grounding exercise is to stand firmly on the ground, preferably barefoot. Notice what it feels like to have your feet rooted in the floor. Try to feel as steady and stable as possible. Then, notice anything pleasant or neutral in your surroundings. This may help you feel more present and safe.
3. Vagal Stimulation: The vagus nerve is a nerve that connects the brain and body, carrying important signals. By activating this nerve, you can send signals for your body and mind to relax. Simple activities like humming, singing, or gargling can stimulate the vagus nerve.
4. Safe Environment: Creating a safe physical environment, where you feel secure and comfortable, can help your nervous system relax. If you are not able to create a physical environment externally, you can imagine a calm environment in your mind. There's an EMDR exercise called the calm safe place you can refer to!
Begin Trauma Therapy in Ann Arbor, Detroit, and throughout Michigan
You don’t have to go through the process of expanding your window of tolerance and recovering from trauma alone. At Embodied Wellness, PLLC our therapists specialize in polyvagal theory and can help you apply it to healing trauma. To begin trauma treatment at our practice follow the steps below:
Connect today for a free 15-minute consultation.
Speak with a trauma therapist.
Learn how to expand your window of tolerance with polyvagal techniques
Additional Services Offered in Michigan
We offer a variety of services and specialties besides trauma and PTSD treatment. We serve teenagers and adolescents and adults via online therapy in Michigan. We have therapists who specialize in depression therapy, OCD treatment and ERP therapy, empath therapy, Somatic therapy, IFS, and EMDR. Incluso ofrecemos terapia en español en Detroit y en todo Michigan.
About the Author:
Sarah Rollins, LMSW, SEP is the founder of Embodied Wellness, PLLC, a group therapy practice providing online therapy in Michigan. She is passionate about expanding awareness of somatic therapy as a way to treat and heal trauma. She incorporates other holistic treatments into her practice including EMDR and IFS.