Window of Tolerance - a simple tool for emotional regulation
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- Опубліковано 8 лип 2024
- In today's video I explain 'The Window of Tolerance' a simple tool to help us emotionally regulate. It's a tool that can be used with anyone of any age either as a general wellbeing tool, or to help regulate more turbulent emotions / behaviours / feelings - e.g. anxiety / anger.
I explain the basic premise as well as considering how we can adapt simple strategies to try and keep our emotions within the optimal zone so that we are able to manage the ups and downs that come with day to day life.
I hope you find this video helpful. Please take a moment to leave a comment about what you did and didn't like or sharing your own ideas or experiences.
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I love how all your books are sorted by colour
Sleep is so real. More real than I wish it was
The simplicity of this concept and your clear description makes the application in my own life so much easier. THANK YOU!
I looked at several videos about Window of Tolerance and yours was the most clear and concise and thought provoking about what to do.
Can I say that, that book case is amazing! It makes me so happy for some reason
I loved this - complements a lot of what I talk/write about. Thank you.
Brilliant - thank you!
YOU ARE ABSOLUTELY FABULOUS LADY! I love your videos. Your personal testimony is extremely helpful in building confidence that it works! Thank you so much! Blessings to you!
I love your videos, Pooky! Thanks for making them! You are so inspiring! 💕🌈
I found your ideas for stimulating when we are at the bottom of the window (smell, taste, sound) to be very useful! thank you
Another excellent, clear and easy to understand explanation of things that so many people need to know, but few of us do. I like the practical help very much and also the 'naming'. Thank you for giving me a chance to learn so much.
Thank you Pooky, this video is really useful. Especially having a name for 'hypo arousal'! I've struggled with explaining that to people; now, I've got the words.
Your videos have been really helpful for me, as a carer, and for the young person I am caring for. They are full of what we need but, to the point. Your caring and compassion shine through. X
Thank you for such kind words - really pleased that this is helpful - I 100% agree that having words / descriptors for stuff really really helps -it's the same reason I encourage people to teach young children words for different feelings - if we can name it, we can ask for help for it, when it's a nebulous concept it's much, much harder...
Thank you for posting
oooh this is really helpful, thank you.
I'd also be interested in a related video on how to stay motivated to try to stay within that window of tolerance because I find that, whichever way I go, I often find myself making it worse and essentially riding into it. Like if I feel myself getting anxious the amount of times I'll make myself a caffeinated coffee is ludicrous, it takes so much awareness & strength to go "nope, decaf or water." And the same with if I'm sliding into depression, I tend to put on sad music or start hunting down things that will make me feel worse.
Hope you are feeling bit better now!
congratulations to you for telling us about all the steps on what to do Thank you
This is brilliant. And so succinct. Very interesting to think about having things in place for lifting yourself out of the down area in an immediate way as opposed to in a more long term way. Thanks for spending the time to put that out there.
Thanks Jennifer, I hope it's helpful.. I think it's the kind of approach that is useful for anybody of any age and the beauty is in the simplicity...
Thank you!!
Thank you for sharing this technique, Pooky.
And thank you for watching and commenting - I hope it's helpful!
Thank you great hints and tips
Thank you for your videos!
Thank you for this easy-to-understand explanation. You have a lovely, calming manner.
Thank you so much for your honest practical clear videos
I'm going to share this with a client this week and discuss it- thanks!
😅 in such a state Im feeling both simultaneously 😭
Brilliant, I'm developing a model of comorbid anxiety and I love this. I have the experience of what you are talking about but I haven't got the words. This really helped so thanks. I'm sort of thinking the window is in a measure of our adult egostate and hyper/hypo is us leaving this and cathecting energy into a child and/or parent egostate.
thank you, this was really helpful
Thanks so much. This was really helpful.
This was an interesting video to watch as I learn how I can help my daughter. On a personal note I found it pleasing to see your books arranged by colour. 🌈
Brilliant- thanks so much 😀
Love this Pooky! You have a new fan in the states. I am going to share and promote on my Facebook feed. Thanks for giving me a new tool. ^_^ Sally | My Inner Lighthouse
Thank you! Especially for your honesty about yourself - lived experience counts for much more than 'good ideas' :-)
🖤🖤🖤🖤 amazing video. thank you so much.
That was really helpful, thank you ❤️👌
Really helpful, thank you :)
Finally joined you tube! We will be following your wonderful videos :)
Woo! Welcome!
Thank you so much for addressing coping skills for hypoarousal :)
Fantastic explanation . I will use it in my work training g schools in trauma perceptive practice in Essex as an inclusion partner . Thankyou
Soooo awesome, thank you :)
When you're too outside your window of tolerance to focus on how to stay inside your window of tolerance 🙃
i like your colour coded books
really helpful and I love your colour coded book :)
I was also mesmerized by the book case
It is odd, some times I feel I can shoot both ways sometimes. I at times I feel anxious and depressed at the same time. What should you do in that situation?
i worked with a social worker today and she mentioned that sometimes when you are in the hyper-arousal stage for too long, you shoot down into the hypo-arousal stage
I enjoyed the video... and would you comment on how your "window of tolerance" fits with the DBT module Distress Tolerance. I instruct DBT strategy and skills.... I heard you use the phrase "emotional regulation", which seems to fit well with your description of window of tolerance. I only ask for clarity because in DBT tolerance is used by Linehan's in the Distress Tolerance module. Your thoughts on this is welcome. Chris
I wonder if this could be used to apply to individuals who have severe mental distress and trauma? I have an Assistant Psychologist interview with a CMHT team providing support to individuals with severe mental health :)
A simple idea, well explained, loads of applications - but nothing about what to do if you can't think that way. No one seems to address this, and I'm still looking. Any ideas on a video for that?
can you explain a bit more? I'm always very happy to create videos if I can but it would be helpful learn a little bit more about what you're after.
Thanks for replying. The 'WoT' is based on a person noticing themselves heading out of the window, and applying methods, to themselves, to bring them back. But if a person has a really shaky grasp on their sense of self, asking 'yourself' to apply these methods to 'yourself' is really tricky. Everything I read about mindfulness and grounding I find I can't do. The underlying base line I seem to need is a sense of self, and mine's sketchy at best, so I'm left not able to use these tools, though I do believe they might help. I'm looking for ideas on how to get enough 'self', to then be able to use these tools, on my 'self'. I don't know if you covered that in a previous video. Thanks.
It looked more like a band than a window!
I’m feeling wired but tired (adrenaline and cortisol pumping but tired and burned out). How does that fit into this model? I have come across this model before, I’m just not understanding what happens when your high and low at the same time. Thanks!
EDIT: I’ve realised that some strategies calm you and heighten you, e.g. walking can calm and invigorate. Maybe music that is somewhere in the middle can work if you’re in both states.
I'm in both too it's hell.
You spoke near the end about getting a good amount of sleep, any suggestions on how to do that?
My brain doesn't want to turn off at night, I can't recall the last restful night of sleep I've had. I have ADHD, Depression, Anxiety and 3 kids(12,5,3) lol
REMEMBER TO THUMBS UP 👆
😊
What if you have a wide window of tolerance but your force to beat your face against the glass everyday till it breaks so even if you have a wide window it always breaks because you never get a break from beating you face against the glass?
What if you do the calming or activation techniques & you keep bouncing out of your window constantly? I need a therapist but can't find one. I'm constantly distressed I'm exhausted & miserable.
is this relative to polyvagal theory?
Interest about Taste
"Eat mindfully, walk mindfully"...this is not helpful unless this is defined, described, and assisted. So many therapists (and others) think that the word "mindfully" is understood. I find it to be one of the least understood words, and misunderstanding mindfulness while attempting to "do" mindfulness can be unproductive or even dangerous.
Food! Eat well! Good sleep !
Glad I found you! Do you get You Tube money?
Are you Registered for Adsence money?
im looking into ptsd
anyone says do something mindfull .... this wont work for me sounds like a hippy cop out
ill stick with violence i think
my anger goes up in a split second ... go for a walk when im about to fight
dont think that will hapen in a hospital .... lol
people will get hurt and machines smashed
Please report on Jigger Victims in Kenya 🇰🇪 please watch 8 videos of Jim Nduruchi
It’s helpful, but what happens when you have your family bombarding you with shit? Sorry, lemon and mint showers are a bit of a luxury...
You asked for comment: Walk your talk. Info oké. Talking to fast. Sorry Makes me hyper
Under settings there's an option to change the playback speed. I found 0.75 easier for my brain.
whoa super sjw look