When we are traumatised or stressed we can go above the window of tolerance, we become hyper-aroused, too activated. We might feel anxious, angry, panicked, or like we need to fight or run away. This is the body’s natural fight-or-flight response to danger.
You can do these exercises when you are hyperarousal or overactivated. Click below on the different exercises.
Hyperarousal or Overactivated Exercises
Square Breathing
Distinguish Past and Present
Mind Clean
Making Room
Progressive Muscle Relaxation
We can also experience hypo-arousal, too little activation, then we are below the window the window of tolerance. We may feel numb, shut down, tired, or disconnected. This is also a survival response, where the body tries to protect us by “freeze.”
You can do these exercises when you are hypoarousal or under activated. Click below on the different exercises.
Hyporarousal or Underactivated Exercises
Creating a Safe Place
Grounding the Body
Re-orienting to the Present
Squeeze-Hug
Feeling the Weight of Your Body
Trauma can make our window of tolerance narrower, meaning we are more likely to get overwhelmed, either too activated or too shut down, even by things that might not seem dangerous to others.
The good news is that with the right tools and support, we can learn to notice these states and gently bring ourselves back into our window. Over time, we can even widen the window, so we feel more stable, more present, and better able to cope.
We have put together some simple tools to help understand and manage trauma responses, and support healing, step by step.