5 Ways to Widen Your “Window of Tolerance”

Do you ever feel as if your anxiety is out of control? Stress builds up and mounts, making self-care the last thing you have time for. Let’s talk about why the things you need during this time can be the hardest to do.

In a previous article, we discussed something called your window of tolerance, which subconsciously regulates your nervous system. When you’re feeling anxious, you are outside of your comfort zone and outside of your window of tolerance, meaning that your brain is not your calm, cool, collected self that you might be when you’re on vacation, for example. This means that one seemingly little thing can throw you into a tizzy, making you more anxious.

The good news is that this window can be widened through calming your nervous system, and as you practice attuned mindfulness with your body, you can begin to notice more quickly when you are coming out of this window. Meaning that you can calm yourself more quickly, and not when you’ve already hit a 10/10 on your stress rating.

What are some ways you can widen your window of tolerance, or come back into this window when you’re feeling anxious? Well, the truth is, there are many ways, but for the sake of this article, we’ll focus on the ways that deal with your body.

Here are 5 ways to start:

1. Walking:

Regular physical activity is a powerful tool for reducing anxiety. Exercise releases endorphins, which are natural mood lifters. Even a brisk walk or a quick workout can help you manage anxiety and improve your overall mental well-being. Plus, walking stimulates bi-lateral movement, which can aid in calming the brain and nervous system.

2. Healthy Eating:

What you eat can have a significant impact on your mental state. A well-balanced diet with plenty of fruits, vegetables, lean proteins, and whole grains can help regulate mood and reduce anxiety. Avoid excessive caffeine, sugar, and processed foods, which can exacerbate anxious feelings. Dehydration can lead to increased stress and anxiety. Make sure to drink enough water throughout the day. Staying hydrated is a simple yet effective way to support your body in managing anxiety.

3. Adequate Sleep:

Sleep is essential for maintaining good mental health. When you're well-rested, your body and mind are better equipped to handle stress and anxiety. Develop a consistent sleep routine to ensure you get the recommended seven to nine hours of sleep per night. This can help you stay in your window of tolerance more easily.

4. Self-Massage:

A gentle self-massage can do wonders for relieving physical tension. You can focus on areas like your neck, shoulders, or temples, where stress often accumulates. Use a soothing lotion or oil for added relaxation. Self-massage allows you to connect with your body to pay attention to signals it sends you and regulate your nervous system.

5. Yoga and Meditation with Grounding techniques:

Yoga and meditation techniques focus on the connection between the mind and body. They encourage mindfulness and awareness of physical sensations, helping to calm the mind and reduce anxiety. Consider incorporating these practices into your daily routine for long-term benefits. Grounding techniques help anchor you to the present moment when anxiety is pulling you into an overwhelming future. Try "5-4-3-2-1" by naming five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste. This simple exercise can provide immediate relief from anxiety.

If you live in South Carolina and would like help regulating your nervous system, we are here to help! Schedule a FREE 20min consultation with a therapist at Ethredge Counseling Group by clicking the button below: