CCChat April 2025.pdf - Flipbook - Page 39
Returning to your 88window of tolerance9
Self-Soothing Activities:
The following techniques can help to
regulate you when experiencing hypo or
hyperarousal
Find calming activities that work for you,
like listening to relaxing music, drawing,
journaling, or taking a warm bath or
watching a movie you enjoy.
Recognise Your State:
Physical Movement:
Awareness is key. Acknowledge whether
you're feeling overwhelmed or disengaged,
and identify triggers that might have led to
this state.
Grounding Techniques:
These can help you stay present and regain
control.
Focus on your breath: Try slow,
deep breaths like box breathing
(inhale for 4 seconds, hold for 4,
exhale for 4, hold for 4).
Engage your senses: Look around
and name 5 things you see, 4 you
can touch, 3 you can hear, 2 things
you can smell, 1 thing you can taste.
Butterfly technique
Wiggle your fingers, tap your feet. Pay
attention to the movement.
Eat or drink something. Is it hot, or
cold? sweet, or sour?
Use your voice. Say your name or pick
up a book and read the 1st paragraph
out loud.
Take a shower of bath. Notice the
sensations of the water.
Call a friend and have a chat.
Hold an ice cube and let it melt in your
hand.
Play a distracting game or complete a
puzzle or crossword.
Rub in scented handcream and inhale.
Gargle for a minute.
If you're feeling hyper-aroused, physical
activity like a walk or dancing can help
discharge excess energy. If you're hypoaroused, a brisk activity can stimulate your
energy.
Seek Support:
Connect with a trusted person. Talking
about your feelings can help bring you back
to your window of tolerance.
The window of tolerance was
originally developed by Dr Dan Siegel,
to describe the optimal zone to
enable a person to function in
everyday life.
When a person is operating within this
zone, they can effectively manage
and cope with every stressors and
emotionally regulate.
For someone who has experienced
trauma, it is often difficult to regulate
emotions and the zone in which they
can function becomes smaller.
When a person is traumatised, it can
be especially difficult for them to stay
in the present because the past is
more vivid and intrusive and the
stress of a traumatic memory or
trigger may cause them to be pushed
out of their window of tolerance.
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