WoT is the Window of Tolerance. It is an approach I use regularly and it helps to both explain and assess how much we can psychologically tolerate each day, each moment.
WoT was coined by Dr Dan Siegel in 1999 in his book The Developing Mind and describes an optimal state of arousal in which we are able to function and thrive in everyday life. Pat Ogden has undertaken further work in relation to the WoT and trauma for those who like a little more detail.
When we are within our WoT, we are able to learn, choose, think and respond effectively to what may be around us and with those around us.
The outer boundaries of the WoT are
- Hyperarousal; Overwhelm, panic, hypervigilance, anger and defensiveness.
- Hypoarousal; Numb, lack of feelings, withdrawal and disconnect
If we are in hyper or hypo arousal your ability to process information and respond rather than react is diminished. We look for threat or danger and respond accordingly. Hence those who have experienced trauma, can often have a smaller WoT and tend to be in a hyper or hypo state more often.
So What…?
- Try to understand your own window
- How do you know when you are in your WoT? How do you behave, think, feel?
- Is your window small or large?
- When does it change?
- Do you regularly or habitually go to a hypo or hyper state?
- How do you come out of these states?
- What can you do to open your window and keep it open?
I had a great question from a client recently working with the WoT. They asked is my mood my window ie: if I’m happy is my window open and if I’m sad is it closed? Remember, your WoT is not your emotions but it can be influenced by them or widening the window can improve your mood.
We will often work on the WoT before we do deeper therapeutic work to ensure you are psychologically safe and resourced and in an optimal state for other interventions.
Grounding, mindfulness, play, nature, exercise, laughter can all contribute to your window - try a few things and see what works for you.
So consider your WoT…… and talk with Carina in your session about it.