How Trauma Can Affect Your Window of Tolerance

Table of ContentsView AllTable of ContentsWhat Is the Window of Tolerance?Trauma and Its Impact on the Window of ToleranceSigns of Window of Tolerance DisruptionHealing and Expanding the Window of Tolerance

Table of ContentsView All

View All

Table of Contents

What Is the Window of Tolerance?

Trauma and Its Impact on the Window of Tolerance

Signs of Window of Tolerance Disruption

Healing and Expanding the Window of Tolerance

Close

Traumatic experiencescan overwhelm your neurological system, which can lead to heightened sensitivity and affect your ability to manage your emotions for many years afterward.

In this article, we explore how trauma can affect your window of tolerance, signs that your window of tolerance has been disrupted, and steps you can take to heal.

When we are within the window of tolerance, we are able to process and regulate emotions, think and reflect clearly, and act and communicate effectively, saysBrian Jo, PhD, a licensed psychologist at Columbia University Medical Center.

When our window is wide, we can tolerate a variety of emotional experiences and interpersonal interactions and more readily maintain a sense of safety; however, when our window of tolerance is narrow, our everyday experiences can lead us into unmanageable dysregulated states in which everything seems threatening, Dr. Jo explains.

A traumatic experience is something that disrupts your emotional equilibrium and sense of safety, causing you to experience significant fear, confusion, helplessness, ordissociation.Examples of traumatic experiences include accidents, illness, violence, and natural disasters.

When you encounter something threatening, your nervous system puts your brain and body in survival mode.You are no longer able to stay within your window of tolerance and your nervous system moves you from a state of safety to a state of protection, says Dr. Jo.

In this state, once you are outside your window of tolerance, your capacity to function is impaired and your system is unable to process and integrate the experience, Dr. Jo explains.

As a result, your memories of the event may be incomplete, fragmented, disordered, or contradictory.Afterward, you may also start to experience symptoms ofpost-traumatic stress disorder (PTSD), says Dr. Jo.

Impact of Complex Trauma

Complex traumais a form of trauma that is severe and ongoing.It includes experiences such as childhood neglect, abuse, assault, violence, racism, and war, Dr. Jo explains.

Experiencing complex trauma can overwhelm your window of tolerance repetitively and across time.—BRIAN JO, PHD

Experiencing complex trauma can overwhelm your window of tolerance repetitively and across time.

—BRIAN JO, PHD

Complex trauma often develops in childhood, but may also develop in adulthood, says Dr. Jo. Below, he outlines how this can affect the window of tolerance:

Signs of Childhood Trauma in Adults

When your window of tolerance has been disrupted, Dr. Jo notes that you may experience a dysregulated state of either hyperarousal or hypoarousal:

However, when your window of tolerance is narrow, even minor stressors, memories of traumatic instances, or harmless situations cantriggeryou and push you out of the window of tolerance, into either hyperarousal or hypoarousal.This can make it difficult for you to function.

HyperarousalOveractivated nervous systemRush of energyIntense emotional reactionDisorganized thought processesIntrusive thoughtsStartle responsesHypoarousalImmobilized nervous systemLack of energyEmotional shock and numbnessDisabled cognitive processingDissociationCollapse and shutdown

HyperarousalOveractivated nervous systemRush of energyIntense emotional reactionDisorganized thought processesIntrusive thoughtsStartle responses

Overactivated nervous system

Rush of energy

Intense emotional reaction

Disorganized thought processes

Intrusive thoughts

Startle responses

HypoarousalImmobilized nervous systemLack of energyEmotional shock and numbnessDisabled cognitive processingDissociationCollapse and shutdown

Immobilized nervous system

Lack of energy

Emotional shock and numbness

Disabled cognitive processing

Dissociation

Collapse and shutdown

What Is Unresolved Trauma?

These are some steps you can take to heal from the traumatic experience and expand your window of tolerance.

Self-Regulation Techniques

Self-regulationinvolves becoming aware of your triggers, noticing how you react to them, and learning to control your reactions.

These are some strategies that can help you track your triggers and reactions:

These are some steps you can take to regulate your emotions if you’re experiencing hyperarousal, according to Dr. Jo:

These are some steps you can take to regulate yourself if you’re experiencing hypoarousal, according to Dr. Jo:

It can be helpful to maintain ajournalwhere you track your triggers and your physiological reactions. You can also make note of which grounding techniques help you regulate your emotions and return to your window of tolerance.

Therapeutic Interventions

It can also be helpful to seek help from a mental health professional who is trained intrauma-informed therapyand can help you navigate the aftereffects of trauma. Trauma-informed care takes into account your trauma history and provides a safe and supportive environment for healing.

These are some forms of therapy that can help you heal from trauma:

After identifying the boundaries of your window of tolerance and developing more regulation tools, working with your therapist at the edges of your window can help you develop a “dual focus” on both your internal emotional experience and the circumstances of the present, says Dr. Jo. “This dual focus helps you to stay present, observe your experiences, and increase your capacity to tolerate intense emotions.”

Supportive Relationships

Building healthy, supportive relationships with trusted people can help you co-regulate your emotions and expand your window of tolerance.

Supportcan come in the form of loved ones such as friends, family members, and partners. It can also be in the form of a support group of people who have had similar experiences and can share experience, resources, and advice.

Self-Care Practices

Practicingself-carecan help support better physical and emotional well-being and improve your resilience. Make sure you’re getting enough sleep, following a nutritious diet, getting regular exercise, and engaging in hobbies that interest you.

How Can I Find Support Groups Near Me?

12 SourcesVerywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Giotakos O.Neurobiology of emotional trauma.Psychiatriki. 2020;31(2):162-171. doi:10.22365/jpsych.2020.312.162National Institute for the Clinical Application of Behavioral Medicine.How to help your clients understand their window of tolerance.American Psychological Association.Trauma.Mobbs D, Hagan CC, Dalgleish T, Silston B, Prévost C.The ecology of human fear: survival optimization and the nervous system.Front Neurosci. 2015;9:55. doi:10.3389/fnins.2015.00055Larsen KL, Stanley EA.Leaders' windows of tolerance for affect arousal-and their effects on political decision-making during COVID-19.Front Psychol. 2021;12:749715. doi:10.3389/fpsyg.2021.749715The National Child Traumatic Stress Network.Complex trauma.Beutler S, Mertens YL, Ladner L, Schellong J, Croy I, Daniels JK.Trauma-related dissociation and the autonomic nervous system: a systematic literature review of psychophysiological correlates of dissociative experiencing in PTSD patients.Eur J Psychotraumatol. 2022;13(2):2132599. doi:10.1080/20008066.2022.2132599Balban MY, Neri E, Kogon MM, et al.Brief structured respiration practices enhance mood and reduce physiological arousal.Cell Rep Med. 2023;4(1):100895. doi:10.1016/j.xcrm.2022.100895Carletto S, Borghi M, Bertino G, et al.Treating post-traumatic stress disorder in patients with multiple sclerosis: a randomized controlled trial comparing the efficacy of eye movement desensitization and reprocessing and relaxation therapy.Front Psychol. 2016;7:526. doi:10.3389/fpsyg.2016.00526Cohen JA, Mannarino AP.Trauma-focused Cognitive Behavior Therapy for Traumatized Children and Families.Child Adolesc Psychiatr Clin N Am. 2015;24(3):557-570. doi:10.1016/j.chc.2015.02.005U.S. Department of Veterans Affairs.PTSD: Talk therapy.Brom D, Stokar Y, Lawi C, et al.Somatic experiencing for posttraumatic stress disorder: a randomized controlled outcome study.J Trauma Stress. 2017;30(3):304-312. doi:10.1002/jts.22189

12 Sources

Verywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Giotakos O.Neurobiology of emotional trauma.Psychiatriki. 2020;31(2):162-171. doi:10.22365/jpsych.2020.312.162National Institute for the Clinical Application of Behavioral Medicine.How to help your clients understand their window of tolerance.American Psychological Association.Trauma.Mobbs D, Hagan CC, Dalgleish T, Silston B, Prévost C.The ecology of human fear: survival optimization and the nervous system.Front Neurosci. 2015;9:55. doi:10.3389/fnins.2015.00055Larsen KL, Stanley EA.Leaders' windows of tolerance for affect arousal-and their effects on political decision-making during COVID-19.Front Psychol. 2021;12:749715. doi:10.3389/fpsyg.2021.749715The National Child Traumatic Stress Network.Complex trauma.Beutler S, Mertens YL, Ladner L, Schellong J, Croy I, Daniels JK.Trauma-related dissociation and the autonomic nervous system: a systematic literature review of psychophysiological correlates of dissociative experiencing in PTSD patients.Eur J Psychotraumatol. 2022;13(2):2132599. doi:10.1080/20008066.2022.2132599Balban MY, Neri E, Kogon MM, et al.Brief structured respiration practices enhance mood and reduce physiological arousal.Cell Rep Med. 2023;4(1):100895. doi:10.1016/j.xcrm.2022.100895Carletto S, Borghi M, Bertino G, et al.Treating post-traumatic stress disorder in patients with multiple sclerosis: a randomized controlled trial comparing the efficacy of eye movement desensitization and reprocessing and relaxation therapy.Front Psychol. 2016;7:526. doi:10.3389/fpsyg.2016.00526Cohen JA, Mannarino AP.Trauma-focused Cognitive Behavior Therapy for Traumatized Children and Families.Child Adolesc Psychiatr Clin N Am. 2015;24(3):557-570. doi:10.1016/j.chc.2015.02.005U.S. Department of Veterans Affairs.PTSD: Talk therapy.Brom D, Stokar Y, Lawi C, et al.Somatic experiencing for posttraumatic stress disorder: a randomized controlled outcome study.J Trauma Stress. 2017;30(3):304-312. doi:10.1002/jts.22189

Verywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.

Giotakos O.Neurobiology of emotional trauma.Psychiatriki. 2020;31(2):162-171. doi:10.22365/jpsych.2020.312.162National Institute for the Clinical Application of Behavioral Medicine.How to help your clients understand their window of tolerance.American Psychological Association.Trauma.Mobbs D, Hagan CC, Dalgleish T, Silston B, Prévost C.The ecology of human fear: survival optimization and the nervous system.Front Neurosci. 2015;9:55. doi:10.3389/fnins.2015.00055Larsen KL, Stanley EA.Leaders' windows of tolerance for affect arousal-and their effects on political decision-making during COVID-19.Front Psychol. 2021;12:749715. doi:10.3389/fpsyg.2021.749715The National Child Traumatic Stress Network.Complex trauma.Beutler S, Mertens YL, Ladner L, Schellong J, Croy I, Daniels JK.Trauma-related dissociation and the autonomic nervous system: a systematic literature review of psychophysiological correlates of dissociative experiencing in PTSD patients.Eur J Psychotraumatol. 2022;13(2):2132599. doi:10.1080/20008066.2022.2132599Balban MY, Neri E, Kogon MM, et al.Brief structured respiration practices enhance mood and reduce physiological arousal.Cell Rep Med. 2023;4(1):100895. doi:10.1016/j.xcrm.2022.100895Carletto S, Borghi M, Bertino G, et al.Treating post-traumatic stress disorder in patients with multiple sclerosis: a randomized controlled trial comparing the efficacy of eye movement desensitization and reprocessing and relaxation therapy.Front Psychol. 2016;7:526. doi:10.3389/fpsyg.2016.00526Cohen JA, Mannarino AP.Trauma-focused Cognitive Behavior Therapy for Traumatized Children and Families.Child Adolesc Psychiatr Clin N Am. 2015;24(3):557-570. doi:10.1016/j.chc.2015.02.005U.S. Department of Veterans Affairs.PTSD: Talk therapy.Brom D, Stokar Y, Lawi C, et al.Somatic experiencing for posttraumatic stress disorder: a randomized controlled outcome study.J Trauma Stress. 2017;30(3):304-312. doi:10.1002/jts.22189

Giotakos O.Neurobiology of emotional trauma.Psychiatriki. 2020;31(2):162-171. doi:10.22365/jpsych.2020.312.162

National Institute for the Clinical Application of Behavioral Medicine.How to help your clients understand their window of tolerance.

American Psychological Association.Trauma.

Mobbs D, Hagan CC, Dalgleish T, Silston B, Prévost C.The ecology of human fear: survival optimization and the nervous system.Front Neurosci. 2015;9:55. doi:10.3389/fnins.2015.00055

Larsen KL, Stanley EA.Leaders' windows of tolerance for affect arousal-and their effects on political decision-making during COVID-19.Front Psychol. 2021;12:749715. doi:10.3389/fpsyg.2021.749715

The National Child Traumatic Stress Network.Complex trauma.

Beutler S, Mertens YL, Ladner L, Schellong J, Croy I, Daniels JK.Trauma-related dissociation and the autonomic nervous system: a systematic literature review of psychophysiological correlates of dissociative experiencing in PTSD patients.Eur J Psychotraumatol. 2022;13(2):2132599. doi:10.1080/20008066.2022.2132599

Balban MY, Neri E, Kogon MM, et al.Brief structured respiration practices enhance mood and reduce physiological arousal.Cell Rep Med. 2023;4(1):100895. doi:10.1016/j.xcrm.2022.100895

Carletto S, Borghi M, Bertino G, et al.Treating post-traumatic stress disorder in patients with multiple sclerosis: a randomized controlled trial comparing the efficacy of eye movement desensitization and reprocessing and relaxation therapy.Front Psychol. 2016;7:526. doi:10.3389/fpsyg.2016.00526

Cohen JA, Mannarino AP.Trauma-focused Cognitive Behavior Therapy for Traumatized Children and Families.Child Adolesc Psychiatr Clin N Am. 2015;24(3):557-570. doi:10.1016/j.chc.2015.02.005

U.S. Department of Veterans Affairs.PTSD: Talk therapy.

Brom D, Stokar Y, Lawi C, et al.Somatic experiencing for posttraumatic stress disorder: a randomized controlled outcome study.J Trauma Stress. 2017;30(3):304-312. doi:10.1002/jts.22189

Meet Our Review Board

Share Feedback

Was this page helpful?Thanks for your feedback!What is your feedback?HelpfulReport an ErrorOtherSubmit

Was this page helpful?

Thanks for your feedback!

What is your feedback?HelpfulReport an ErrorOtherSubmit

What is your feedback?