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Understanding the Window of Tolerance: Re-balancing a Dysregulated Nervous System
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Do you ever feel like your emotions are out of control—swinging between anxiety and numbness, or feeling stuck in shutdown or overwhelm? In this episode, I break down the window of tolerance, explain how trauma dysregulates your nervous system, and share practical strategies to help you recognize your state and get back to emotional balance.
What You'll Learn
- What the window of tolerance is—and the three states: optimal arousal (inside the window), hyperarousal (fight/flight), and hypoarousal (freeze/fawn/shutdown)
- How childhood experiences shape your window of tolerance—and why secure attachment with caregivers helps it expand naturally
- The impact of adverse childhood experiences (ACEs) like abuse, neglect, household dysfunction, and chronic stress on narrowing your window
- Adult experiences that can further narrow your window: chronic stress, racism, discrimination, marginalization, and environments that dismiss emotions
- Why understanding your nervous system state is essential before doing deeper trauma work like EMDR—and how widening your window builds resilience
- Practical strategies for hyperarousal (when you feel anxious, angry, overwhelmed): breathwork, 5-4-3-2-1 grounding, going outside
- Practical strategies for hypoarousal (when you feel numb, dissociated, shut down): physical activity, dancing or upbeat music, gentle movement
- Why patience and consistent practice matter—and how to start with low activation moments to build your capacity over time
Who This Is For
This episode is for adults healing from trauma who struggle with emotional dysregulation, frequent anxiety or panic, feeling numb or disconnected, or swinging between states of overwhelm and shutdown. It's especially helpful if you've experienced childhood trauma, adverse childhood experiences, chronic stress, or systemic oppression—and want practical, body-based tools to recognize your nervous system state, return to your window of tolerance, and build greater resilience in navigating life's challenges.
Further resources for your healing journey:
- Healing trauma: A step-by-step guide to reclaiming your life: https://brighthorizontherapies.com/blog/healing-trauma/
- How to heal from complex trauma (Podcast episode): https://brighthorizontherapies.com/blog/how-to-recover-from-complex-trauma/
- Adults with childhood trauma: How to heal and reclaim your life: https://brighthorizontherapies.com/blog/adults-with-childhood-trauma/
If you’d like to explore more, here are some ways to connect:
- Discover more about my work: https://brighthorizontherapies.com/
- Follow along on Instagram: https://www.instagram.com/brighthorizontherapies/
- Send me a message: [email protected]
Trauma Demystified is not intended to replace professional guidance, support, medical treatment, or therapy. Please feel free to consult your physician or a mental health professional for any questions about mental health symptoms.
Bright Horizon Therapies is located in the Treaty 7 region in Southern Alberta, which includes the Blackfoot Confederacy, the Tsuut’ina First Nation, and the Stoney Nakoda. This land is also home to Métis Nation of Alberta, Region III. I acknowledge the traditional caregivers of the land and the importance of a commitment to the continued decolonization of my work.
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By Natalie JovanicSend us a text
Do you ever feel like your emotions are out of control—swinging between anxiety and numbness, or feeling stuck in shutdown or overwhelm? In this episode, I break down the window of tolerance, explain how trauma dysregulates your nervous system, and share practical strategies to help you recognize your state and get back to emotional balance.
What You'll Learn
- What the window of tolerance is—and the three states: optimal arousal (inside the window), hyperarousal (fight/flight), and hypoarousal (freeze/fawn/shutdown)
- How childhood experiences shape your window of tolerance—and why secure attachment with caregivers helps it expand naturally
- The impact of adverse childhood experiences (ACEs) like abuse, neglect, household dysfunction, and chronic stress on narrowing your window
- Adult experiences that can further narrow your window: chronic stress, racism, discrimination, marginalization, and environments that dismiss emotions
- Why understanding your nervous system state is essential before doing deeper trauma work like EMDR—and how widening your window builds resilience
- Practical strategies for hyperarousal (when you feel anxious, angry, overwhelmed): breathwork, 5-4-3-2-1 grounding, going outside
- Practical strategies for hypoarousal (when you feel numb, dissociated, shut down): physical activity, dancing or upbeat music, gentle movement
- Why patience and consistent practice matter—and how to start with low activation moments to build your capacity over time
Who This Is For
This episode is for adults healing from trauma who struggle with emotional dysregulation, frequent anxiety or panic, feeling numb or disconnected, or swinging between states of overwhelm and shutdown. It's especially helpful if you've experienced childhood trauma, adverse childhood experiences, chronic stress, or systemic oppression—and want practical, body-based tools to recognize your nervous system state, return to your window of tolerance, and build greater resilience in navigating life's challenges.
Further resources for your healing journey:
- Healing trauma: A step-by-step guide to reclaiming your life: https://brighthorizontherapies.com/blog/healing-trauma/
- How to heal from complex trauma (Podcast episode): https://brighthorizontherapies.com/blog/how-to-recover-from-complex-trauma/
- Adults with childhood trauma: How to heal and reclaim your life: https://brighthorizontherapies.com/blog/adults-with-childhood-trauma/
If you’d like to explore more, here are some ways to connect:
- Discover more about my work: https://brighthorizontherapies.com/
- Follow along on Instagram: https://www.instagram.com/brighthorizontherapies/
- Send me a message: [email protected]
Trauma Demystified is not intended to replace professional guidance, support, medical treatment, or therapy. Please feel free to consult your physician or a mental health professional for any questions about mental health symptoms.
Bright Horizon Therapies is located in the Treaty 7 region in Southern Alberta, which includes the Blackfoot Confederacy, the Tsuut’ina First Nation, and the Stoney Nakoda. This land is also home to Métis Nation of Alberta, Region III. I acknowledge the traditional caregivers of the land and the importance of a commitment to the continued decolonization of my work.