Emotional Resilience-Part 2 The Window of Tolerance

Developing and Integrating the Heart- Mind – Body Connection
Part 2- The Window of Tolerance – Zones & Helpful Practices.

NB- If delivered as part of Workshop, these notes will have supporting experiential practices.
A previous handout on The Triune Brain System, looked at a simplified Model of the
Triune Brain and its integration with Gilbert’s 3 System of Response. This provided a
useful model from which we humans operate. These models simplify the enormous
complexity of the Brain and begin to explain the complex nature of the inter-connectedness
of all three levels. Part 2 will expand on this and explore the concept of a Window of
Tolerance (W.O.T). This concept was ‘coined’ by Dr Dan Siegal and it presents a structure
for dealing with the various emotional states that can lead to either Hyper or Hypo Arousal.
Before we look at W.O.T, let us briefly recap the Triune Brain and then focus on its impact
on it.
Triune Brain and the W.O.T

The Triune Brain evolutionary model consists of
the REPTILIAN (Survival), EMOTIONAL
(Limbic) and THINKING (Neocortex) Brains.
All 3 ‘brains’ are important in the way they

impact on our W.O.T. This could help us to
decide on how both ‘Bottom-up’ and ‘Top-
Down’ strategies could assist us in both
widening our W.O.T and in our attempts to
control both Hyper and Hypo Arousal states. Let us now recap some important points about
the Triune Brain and particularly the role of the Reptilian and Emotional Brains.
Reptilian Brain. The Reptilian Brain is almost totally instinctual and is mainly comprised
of the Autonomic Nervous System (ANS), with its twin branches of Sympathetic and
Parasympathetic Nerves (SNS and PNS respectively). The ANS instinctually and
unconsciously regulates and controls, breathing, heart rate, digestion and much more. It is
connected to most of the organs of the body and directly, via the Brain Stem, to vital areas
of the Brain. (a Diagram of this is on the last page.)
Many Hyper – Arousal States result from a sustained and long-term over-reaction of the
SNS, which is the ‘Emergency Brake’ of our Body/Psyche. Many Hypo – Arousal States
(particularly long-tern Trauma e.g. PTSD) result from the intensity of the Trauma and the
failure of our Fight-Flight system to cope. Consequently, the Dorsal branch of the Vagus
Nerve operates and causes the Body: Psyche to enter a shut-down’ or freeze state.
The Emotional (Limbic) Brain the Emotional Brain mainly consists of the Limbic System
and it too is instinctual. In the Triune Brain we explored three of its main components, the
Amygdala, the Hippocampus and the Hypothalamus. The first of these is the brain’s
‘Smoke Detector’ or Alarm system and is involved in our emotions, survival and memory.
The 2nd (the Hippocampus) is involved in creating long term memory from current working
memory. In addition, it has numerous receptors for Cortisol, the stress hormone. The 3rd
(Hypothalamus) is a ‘control centre’ that monitors signals from the body and responds in
order to keep the body regulated. That is why we so often ‘feel’ emotions in the body. The
good news is that Mindfulness and Breathing Practices along with body movement can help
moderate the Emotional Brain.
Peter Creagh, Trainer, Supervisor and BACP Registered Counsellor MBACP( Accredited ) UKRC
Registered Independent Counsellor, Member of the UKASFP and Member Chartered Institute of
Personnel and Development email : - petercreagh43@virginmedia.com
The Thinking (Neocortex) Brain. The Neocortex is a highly complex and amazing part of
the brain. It has two hemispheres and is involved with advanced thinking. The pre-frontal
cortex (PFC), which comprises between 25 and 30 % of the Neocortex; is located at the
front of the brain. This is a highly advanced part of the human brain and it acts like a
‘Master Controller’. It is involved in our capacity to make choices, reason, decisions, self-
reflection and many other aspects (See Siegal 2011). This is the centre of our ability to use
mindful and other practices that are the basis of all ‘Top Down’ strategies. The PFC has
direct connections with the Limbic Brain and thus can be a powerful controller of emotions.
When we combine the Triune Brain and Gilbert’s 3 Modes of Response Model, we have a
more useful and helpful Integrated Model. Let us now begin to explore, in greater depth,
the concept of our Window of Tolerance (W.O.T). We are particularly interested in the 3rd of
3 Responsive States, namely the natural ability to access and use the Soothing System.
Window of Tolerance & Its Zones of Dysregulation
In exploring the Window of Tolerance, it is important to acknowledge Dr Dan Siegal.

Arguably he has made the single biggest contribution and has worked with others to apply
this concept to Trauma, Dysregulation and issues such as panic, anxiety, addiction,
attachment issues and depression. The following pages will explore how this concept can
be applied and used with/by clients to monitor their Window of Tolerance in order to build-
up their Mental and Emotional Resilience and expand their W.O.T.
This will be outlined in a series of simplified diagrams that explore the 3 ‘zones’ of emotional
awareness or states. These ‘zones’ outline the intricate balance between the twin limbs of
our Autonomic Nervous System; namely the Sympathetic and the Para- Sympathetic
Nervous Systems (SNS and PNS respectively). We will start with Zone 2, namely: – A
Healthy Nervous System. After that we will explore Zones 1 and 3, the Hyper and Hypo
Arousal States respectively and the two Orange Zones where we are in danger of exiting
the W.O.T.
Zone 2 - A Healthy Nervous System – Calm Area/Zone
The Triune Model of the Brain has 3 main evolutionary stages or levels. The Autonomic
Nervous System (ANS) with its twin ‘branches’ of Sympathetic and Parasympathetic
Systems (SNS & PNS) is closely linked to the first 2 of these, namely the Brain Stem and
the Limbic Systems i.e. the Reptilian and Mouse Brains. Both branches are essential for
our survival and for our day-to- day, moment-to-moment life.
Ideally, when we are living a ‘normal’ (reasonably manageable) life, there needs to be a
balance between the SNS and the PNS. The SNS is required to ‘activate’ whenever we
need to act and/ or respond to circumstances in the present moment. This branch can be
likened to an ‘Accelerator’. In contrast, we also need moments of rest and digest and for
this we use the PNS, which can be likened to a ‘Brake’.
This ‘normal’ rhythm between both the SNS and PNS and the two zones of Hyper and Hypo
Arousal will be explored in the following pages. So, now let us explore Zone 2- The Healthy
Zone, where we can use a well-developed Soothing System to respond to life.
Zone 2: - A Healthy Nervous System – Calm Area
Figure 1 below shows the ‘normal’ activation the ANS as we respond to the moment-by-
moment inputs of life. It’s twin branches of the SNS and PNS come into play depending
upon the circumstances. In a healthy system, these ‘circumstances’ are mainly dependent
upon the ‘Present Moment’ and are not overly influenced either by past events or our
concern or anxiety about the future.
The twin branches of the ANS are like a seesaw. Whenever we need to arouse our body
psyche to life’s events, the SNS activates and provides the necessary stimulus and
hormones. This is the fight: flight part of our ANS. In moments of calm and rest, the PNS
activates and settles down the body psyche. This is the rest - digest part of the ANS
Figure 1 above is only illustrative and tries to show how in a healthy nervous system the
twin branches of SNS and PNS activate and settle down in a balanced manner and can
respond appropriately to both the need for Arousal and Calm. The Green Arrow shows the
extent of our W.O.T. This ‘window’ can be extended/expanded by a variety of body/mind
practices and a suitable diet that help build our emotional resilience. The good news from
recent advances in Neuroscience is this: the brain can be changed; this is the basis of
what is known as brain plasticity! ‘Neurons that fire together wire together’.
Brain Plasticity is not the main function of this note. However, there are certain steps we
can all take to maintain and build a healthier brain. The following are 5 top tips for the
development and maintenance of a Healthy Brain:
1. Diet (eat foods that feed the brain, particularly Omega-3 Fatty Acids, Vitamins B,
C and D ,food rich in antioxidants, Nuts, Fish etc)
2. Exercise (essential for both body and mind) e.g. walking, Tai Chi, Yoga Asanas,
Dance etc)
3. Sleep (vital to help regenerate the brain)
4. Socialise (we are made for connection – so look for opportunities)
5. Learn new things (learning new skills etc helps build new neural structures)
In this ‘healthy’ zone, the body psyche is operating, not only within its current W.O.T but
also in a balanced way. The Three Response Systems (Gilbert 2010) of Threat, Drive and
Soothing, tend to be appropriately balanced with none of them asserting an undue and/or
unbalanced impact. In this Zone, our emotional regulation is balanced, and we can respond
both to the normal need for arousal of the SNS and, when necessary, activate the PNS in
order to Self-Soothe. In short, we have just enough stress to keep us going but are neither
over nor under stressed. NB: We need some stress for a healthy Body-Psyche.
In this ‘steady’ state the ‘ventral’ wing of your Vagus Nerve (this is a nerve that branches
off the PNS) is activated. This results in what is termed ‘the Social Engagement System’
being prominent. The figure and Table below show some of the typical signs and states that
exist in Zone 2.
SOME INDICATIONS THAT YOU ARE IN THE CALM ZONE

• You can feel and think simultaneously * You Experience Empathy
• Feelings and Emotions are manageable * You can react appropriately
• Aware of Boundaries (self & others). * You feel Safe
• You are mainly in the present moment * You are more OPEN and Curious
• Blood Pressure - Normal (PNS) to Slightly Risen (SNS)
• Heartrate- Resting (PNS) to Quicker & more forceful (SNS)
• Breathing- Easy and from Diaphragm (belly) (PNS) to increased rate (SNS)
• Digestion- When Calm it Increases but Decreases when SNS raises.
PRACTICES & STRATEGIES TO STAY WITHIN THE W.O.T & INCREASE IT
There are a wide variety of Practices and Strategies that can assist in balancing the 3
Response Systems. In addition to the 5 Top Tips outlined earlier, the following points
indicate areas for useful Mindful Practices: (See Note below)
Mindfulness Practices – Staying in the Present Moment & Developing Awareness

(applies to every point). Use Imagination e.g. Imagine the’ Best not Worst’ to stimulate
neural growth; Loving Kindness Practices, Act ‘as if’ things are OK etc.
Emotional Regulation Practices- Deep Breathing Practices (e.g. Square Breathing when
calm) & Challenging Limiting Beliefs & Thoughts. Humming while Breathing out through
nose, Choice Awareness Practices etc
Grounding Exercises - Body Scan, breathing whilst moving the Body, Music (calm/gentle)
Impulse Control- Delayed Gratification & Choice Awareness Practices
Making new choices (Daily)- practice Choice Awareness & Learning new skills etc.
NB: Developing a regular regime of helpful practices, not only allows us to more readily
stay within our W.O.T but also expands it. In this way we become more resilient and are
better able to withstand and recover from the tsunami’s and storms of life. These notes
complement an experiential Workshop where useful Practices are explored.
ZONES 1 and 3 - Dysregulatiion
Figure 2 introduces the twin Zones of Dysregulation. These zones are when the Nervous
System enters one of two potentially unhealthy states. Whilst normal life can result in
circumstances or moments that cause us to ‘drift’ into either Zone 1 or Zone 3; remaining in
either zone for too long is unhealthy or can, in some cases, be unsafe.
Please note that Figure 2 is slightly different from Figure 1. Notice the Green Arrow and it’s
amended label. This is designed to emphasise the fact that everyone has their own
Optimal Arousal Zone and thus their Window of Tolerance. In this optimal zone we can
respond to and recover from the Ups and Downs of life.
In addition, it is important to note the two ORANGE Zones. These mark a ‘boundary
between the extremes of our Window of Tolerance and the potentially ‘difficult & dangerous’
zones of Hyper and Hypo Arousal. Developing an awareness of these Orange Zones is
VITAL if we are to begin to apply appropriate strategies to prevent entering either the Hyper
or Hypo Arousal states.
TOP TIP The single BIGGEST help is to notice – body, feelings, thoughts etc.
3 tips to develop are – Awareness – Awareness – AWARENESS!
Awareness of the Boundary- Entering the Dysregulation Zones
Adapted from Siegal, Levine and Ogden
ORANGE ZONES - Entering the Zones of Dysregulation – Further Notes
It is very important to understand that in normal day-to-day life our W.O.T will vary. In times
of great demand and stress or in the event of a sudden incidence it will either shrink or
momentarily be over-whelmed. Consequently, developing Emotional Resilience (ER) and
the practice of good self-care strategies will increase and maintain our ER and thus assist in
keeping our W.O.T high and thus our ability to ‘ride’ the inevitable storms of life.
In addition, we need to monitor the ORANGE Zones. One strategy is to scale our feelings
and emotions using a standard 1 to 10 scale. Whenever we have periods of stress and
emotions greater than 5, we can, as soon as possible, implement a Self-Care Practice.
When our feelings emotions get higher that 8 or 9 and do so over a prolonged period, we
are in danger of entering Hyper or Hypo Arousal State. In this event extra self-care
practices are advisable. Let us now look at Zones 1 (Hyper-Arousal) and 3 (Hypo-
Arousal) and the suggested examples of good practices apply also to the Orange Zones.
HYPER and HYPO – Arousal
N.B. People who have been abused in childhood or have suffered a trauma in adulthood can
have a highly sensitive emotional brain. Consequently, their W.O.T can be narrow and thus
they can more readily and swiftly ‘switch’ and enter either a Hyper or Hypo-Arousal State.
Hyper-Arousal. Hyper-Arousal is primarily rooted in the activation of the SNS and its
automatic connection with our need for Safety and Security and the Fight: Flight part of our
Downstairs Brain. It can either be brought about by a major traumatic event or a prolonged
series of individual stressful incidences that slowly and over time result in an over-activation
of the Emotional Brain and our Fight: Flight Response and a build-up of Cortisol.
It results in heightened body-psyche activity brought about by anxiety, panic, fear, stress, a
need for hyper-vigilance or some form of emotional tsunami/flooding that can overwhelm
us. It causes a ‘rush’ of hormones (particularly Cortisol) and a glucose boost to the body.
This results in our Fight-Flight System being almost permanently ‘full on’ and thus we are
hyper-active, unable to relax, have difficulty sleeping, eating and digesting food. In this state
of Dysregulation and/or Hyper-Arousal the Fight-Flight System enters a High to Overload
state and begins to react as if there is potential danger to life. The Table below show some
of the typical signs and states that exist in Zone 1.
SOME INDICATIONS THAT YOU ARE IN THE HYPER ZONE

• You can feel and extremely anxious and in real danger and look for ways to escape.
• Feelings and Emotions are very high to over-whelming with a sense of hostility & rage
• Blood Pressure - Is elevated to Very High
• Heartrate- Quick and forceful to very high (Tachycardia in extreme cases)
• Breathing- Fast and in upper chest to Hyper - Ventilation
• Digestion - Stops and in extremis – evacuate bowel & bladder.
• Eyes- Dilated pupils with very tense eyelids.
•
NB- In Fight-Flight Overload the PFC MAY NOT be accessible so it’s best to
initially use ‘Bottom -Up’ Strategies before Top-Down e.g. use breath & body
PRACTICES & STRATEGIES TO HELP US TO RETURN WITHIN OUR W.O.T
There are a variety of Practices that can assist in balancing the 3 Response Systems of
Threat, Drive and Soothing. Many of these have been previously outlined and involve a
variety of Bottom-Up and Top-Down Strategies. All are designed to applying a brake on
the Emotional Brain and thus allow the PFC and Upper Brain to operate with both Body &
Breath to calm and control emotions. Some additional points are as follows:
(applies to every point).
Emotional Regulation Practices- Deep Breathing Practices (Vagal Brake). Wash your
face with warm water. Drink Water through a straw. Breathe IN through nose and then OUT
through a straw. Touch your lips (raises PNS). Press finger between mouth & nose, etc.
Grounding Exercises- Body Scan, breathing whilst moving Body (Insula Brake), Music
(calm). Exercise e.g. Walking, some manual labour, walking in a garden or woods (green
& greenery are naturally calming. Yoga Asanas, Tai Chi, Pilates, Dancing.
Food- Drink and/or eat some comfort food.
Hypo-Arousal. The Hypo-Arousal State is in many ways the Body – Psyche’s last
resort. Initially when we are under emotional stress and feel unsafe, our normal SNS activity
sends us into Fight – Flight mode and, if necessary, into Hyper- Arousal. However, there
are now two situations where this cannot either work or be maintained and these are:
1. Long-Term Overload. The normal ANS has evolved to normally create

‘homeostasis’ or balance between its two wings (the SNS & PNS). Therefore, if the
body-psyche has undergone a period of relatively long-term over-stress, the ANS
must ‘flip’ into freeze mode.
2. Traumatic Overload. If a dramatic and traumatic incidence occurs, then the body-
psyche can no longer rely on its normal Fight-Flight mode and therefore must ‘flip’
into freeze mode. This is also the root of PTSD which can cause flashbacks and thus
force the body-psyche into freeze mode.
In both cases the failure of the normal Fight-Flight ANS response causes the Dorsal Branch
of the Vagus nerve to switch On. Thus, it’s VAGUS branch, referred to as the Social
Engagement System (S E S), switches OFF and we enter Shut- Down and Freeze Mode
To summarise; Hypo-Arousal occurs when we either have had a long period of Hyper-
Arousal or we are faced with an immediate extremely dangerous situation where there is no
possibility of relying on the Fight-Flight response. In short, we have reached the limit of our
ability to withstand the pain/emotional stress limit of our Body-Psyche. In this situation the
only response is to shut-off. This results in numbness, depression, dis-association and
shut down. This can also have an impact on our sleep pattern, and we may want to sleep
all the time i.e. we want to shut down and literally ‘pull the duvet over our head’ and retire
from life and social engagement.
This ‘freeze’ reaction is not only a natural evolutionary response that all creatures have but
it is also our final survival strategy. It results in important parts of the emotional brain like
the insula & amygdala and the PFC being either inaccessible or difficult to reach. In some
extreme situations it can lead to death!
SOME INDICATIONS THAT YOU ARE IN THE HYPO ZONE

• You can feel
• Feelings and Emotions Grief, Sadness, Shame or, in Extremis, Terror, Disassociation
• Blood Pressure: - Is LOW to Significantly Low
• Heartrate; Slow to Very Slow (Bradycardia - need Paramedics)
• Breathing: Shallow to Hyper and then Hypo-Ventilation (latter needs Medics)
• Digestion: Variable to stopped (need medics)
• Eyes; Pupils small, Lids heavy or closed or Open and Fixed Stare
NB: In Freeze – Withdrawal, the PFC MAY NOT be accessible and both the
Insula (body sense) and Cingulate (Thinking) are difficult to access. Therefore, it is
best to initially use ‘Bottom -Up’ Strategies before Top-Down e.g. use breath & body,
the latter just moving a limb and sensing it is a start.
PRACTICES & STRATEGIES TO HELP US TO RETURN WITHIN THE W.O.T
There are a variety of Practices that can assist in balancing the 3 Response Systems
outlined earlier. Many of these have been outlined in the previous Section and involve a
variety of Bottom-Up and Top-Down Strategies. All involve to some degree, applying a
brake on the Emotional Brain. However, unlike Hyper-Arousal, Hypo-Arousal means that
the PNS has become too high and we need to gently arouse or stimulate the SNS.
Stimulate the Senses Gentle stimulation of the senses is a good start and preferably in
the following order, Hear, Smell, Touch, See, Taste. Both smell and hearing are the
quickest senses to stimulate the brain and thus re-engage the PFC with the Limbic system.
NOTE: In severe Hypo Arousal it is important to encourage the person to stay quiet
and focus internally on their body. This involves Holding themselves and doing
some gentle rocking. etc (This requires showing/ demonstrating some Experiential
Practices in a Workshop or in a 1 to 1 session). For Hypo-Arousal any strategy MUST
involve MOVEMENT and/or SOCIAL ENGAGEMENT

(applies to every point). E.g. Three things you can smell, or hear or touch etc. Between
each of the 3 things, get the person to take 3 breaths.
Emotional Regulation Practices- Deep Breathing Practices (Vagal Brake). Wash your
face with cold water. Drink Water through a straw. Breathe IN through nose and then blow
OUT through a straw in water and watch bubbles. Count backwards e.g. from 101 in 3’s
(Cingulate Brake)
Grounding Exercises - Body Scan, breathing whilst gently moving Body (Insula Brake)
e.g. rocking motion, Music (calm). Exercise e.g. Walking, some manual labour, walking in
a garden or woods (green & greenery are naturally calming) gentle Yoga Asanas, Tai Chi,
Pilates or Dancing.
Monitoring the Orange Zones
In our efforts to expand and increased our Window of Tolerance it can be helpful to
regularly ‘monitor’ where we are in relation to the two Zones of Dysregulation.
Failure to do this can often result in a gradual entry into the Orange Zones. The figure
below could help us to both understand this need for monitoring and recognise which are
the appropriate Practices required to reverse any drift.
Using the Figure to Reverse any ‘drift’ towards Dysregulation
a. Monitoring Hyper-Arousal. It is important to regularly scale where we are on the

ladder shown at the right of the figure. For example, if we tend to be Anxious, then
whenever our Anxiety rises above 5 on our Anxiety Scale of 1 to 10, we utilize a
suitable Practice that calms us down by raising the PNS
This is illustrated by the downward pointing Blue Arrow. The Practice assists
us in Climbing DOWN the Ladder into our Optimal Arousal Zone of the WOT
b. Monitoring Hypo-Arousal. It is equally important to regularly scale our MOOD. For

Example, if we are feeling LOW, then scale this Mood where !0 you are Buzzing and
1 you are very low. Therefore whenever – we fall below 5 on our Mood Scale, we
need to utilise a suitable Practice that arouses our SNS.
This is illustrated by the upward pointing Purple Arrow. The Practice assists
us in Climbing UP the ladder into the Optimal Arousal Zone of the WOT
See next page for the ‘Cross of Integration’
The Integration ‘CROSS’
All Practices and Strategies that are designed to increase Emotional Resilience (ER) and
thus widen our Window of Tolerance (W.O.T) involve, to some degree, aspects of holistic
integration. We are P. I. E. S people and thus we need to integrate the Physical,
Intellectual, Emotional and Social aspects of both life and our being. In addition, as Part 1
on the Triune Brain emphasised; it is important to develop the practice and ‘habit’ of
attempting to RESPOND rather than REACT as the latter tends to be informed merely by
either the Emotional Brain and/or, often unconscious, habitual mind patterns.
Many Mindful and Acceptance/ Compassion based approaches stress the importance of
responding to life. This can be achieved by increasing ones ER and widening the W.O.T. To
achieve this they suggest strategies and practices that assist both Vertical & Horizontal
Integration emphasise. These can be figuratively be shown (below) as an Integration Cross.
This ‘model’ of integration summarises all the concepts of both the Evolutionary (Triune)
Brain and Siegal’s concept of the Window of Tolerance (W.O.T) allied with the importance
of acknowledging and recognising that we are holistic people. Therefore, it is important to
ensure that Practices and Strategies are designed to assist in this vital task of integration
and thus building and maintaining strong Emotional Resilience (ER)
In order to integrate in a Holistic manner, it

is important to do so in two main
dimensions. These are the VERTICAL
and HORIZONTAL dimensions
Vertical Integration
This involves Practices and Strategies that

inter-connect the Body - Heart - Mind. In
our modern culture, which tends to over-
emphasise the Mind; it is best to integrate
in the order of BODY – HEART – MIND (in
that order)
Horizontal Integration
Using the Triune Brain Model and the Twin

Hemispheres LEFT BRAIN (mainly for
logic and thinking) and RIGHT BRAIN
(mainly involved with feeling, intuition and
imagination): it is important to focus on
finding ways and means of combining both
Left and Right Hemispheres.
NB- If this note is part of an Experiential Workshop, then several Mindful Strategies
will be explored and experienced that start this crucial process of both Vertical and
Horizontal Integration.
SUMMARY
In this note we have expanded on the Triune Brain and Gilberts 3 Modes of Response by
applying these to Siegal’s Window of Tolerance. This has the following Three Zones with
two ORANGE areas in the Optimal Arousal Zone.
1. Optimal Arousal Zone

This is the Zone from which
we operate on a day-to-day
basis. It expands and
contracts depending upon the
current/recent stresses and
strains of life.
It is our ‘current’ Emotional

Resilience (ER) zone. This can
be expanded by developing a
series of ER Practices and
thus we can become more
resilient and better equipped to
withstand the ‘storms of life’
Zones of Dysregulation There are two zones of Dysregulation and these occur at the
Top and Bottom of our Optimal Arousal Zone. They are:
a. Hyperarousal This is when the Sympathetic nervous System (SNS) which

operates the Fight: Flight system is over aroused and enters the Hyper-Arousal
Zone. If it remains there for any length of time our Emotional Regulation System
can go into over-drive and therefore, it is important to take steps to calm it down.
b. Hypo-arousal This is when the ‘normal’ SNS response to perceived threat fails to
work. Consequently, the withdraw/ ‘zone-out’ /Freeze response must be activated.
Like the Hyperarousal state, if Hypo-arousal activates, whether from Long-Term or
Traumatic dysregulation, it can have serious physical and psychological
consequences. In extreme trauma it can result in death! It is important to take steps
to slowly begin to reduce PNS over-activation and gently increase SNS activation.
Working at the edges (the ORANGE ZONES). The MOST important thing is to be able to
use Strategies that can assist in ‘catching’ and reversing any drift into either Hyper or Hypo
Arousal. That is why ‘scaling’ our responses and thus becoming aware of what pushes us
towards either of the zones of Dysregulation is so important.
NB- This is where most effective Helpers focus their efforts and assist others to have
confidence in practical strategies that gently ‘lure’ one away from these Orange
Zones.
Finally, Appendix A outlines 10 signs of a developed ER and each of these signposts
possible Practices to increase our W.O.T
FURTHER READING
The following selection of books cover most of the material in this note and are offered as a
useful start to understanding the growing evidence of the importance of Neuroscience and
Mindfulness.
However, there now follows a word of caution and advice. Mindfulness is an Experiential
Practice and not a theoretical or academic pursuit. It requires PRACTICE. Further handouts
(that support practical Workshops) are available on how to integrate Mindful Awareness into
your daily life
Recommended Books
The Female Brain (2008) by Louann Brizendine MD
The Brain that Changes Itself (2008) by Norman Doidge
Healing Trauma:
A Pioneering Program for Restoring the Wisdom of Your Body (2008) Peter Levine
Mindsight Transform Your Brain with the New Science of Kindness (2011) Dan Siegal
Ogden, P., Minton, K., and Pain, C. (2006). Trauma and the body: A sensorimotor approach to psychotherapy.
New York: Norton.
Siegel, D.J. (1999). The developing mind: How relationships and the brain interact to shape who we are. New
York; Guilford Press.
Segal, Z. V., Williams, J. M. G., & Teasdale, J. D. (2013). Mindfulness-based cognitive therapy for depression:
A new approach to preventing relapse. 2nd Edition. New York: Guilford Press.
Trauma and the Body: A Sensorimotor Approach to Psychotherapy (Norton Series on Interpersonal
Neurobiology (220-6) Pat Ogden (Theory and practice allied to somatic experiencing and body movement)
Hard Wiring Happiness (2014) Rick Hanson
Buddha’s Brain (2009) Rick Hanson
Mindfulness for Beginners (2012) Jon Kabat Zinn
Ekman,P & Dalai Lama Emotional Awareness: Overcoming the obstacles to Holt & Co New York
( 2008) psychological balance and compassion
Greenberger,D & Mind over Mood Guiford Press, New York
Padesky,C ( 1995)
In addition, there is a wealth of on-going and growing evidence that appears in Journals, Blogs and You Tube
Finally – two books from a Buddhist Master of Mindfulness (also recommended by Jon Kabat Zinn
Only for those who are interested in Buddhist Philosophy and its application to Mindful Living
Peace Is Every Step: The Path of Mindfulness in Everyday Life (1991) a classic by Thich Nhat Hanh
it may be out of print)
You Are Here: Discovering the Magic of the Present Moment (2009) Thich Nhat Hanh
Appendix A- Ten Signs of a Developed Emotional Resilience
Emotional Resilience (ER) refers to the inherent ability of people to adapt and respond to
stressful and potentially traumatic situations or crises. Those who possess a well-
developed ER strengthen and expand their Window of Tolerance and possess the ability to
bend with the winds of change and the storms of life and return to a steady centre. The
following are the main characteristics are signs of a developed ER.
Self-Awareness Being ‘blissfully unaware’ is not a good strategy for long term emotional
resilience. We need to get out of our head and develop a Heart-Mind approach to life. Modern life
and education tend to over focus on the cognitive and under focus on the affective. To redress this
imbalance requires regular reflection and Practices that balance the needs of both heart and mind.
Internal Locus of Evaluation People who instinctively refer to an ‘external source of reference’
(External Locus of Evaluation) live their life controlled by external people and events. Whereas
those with an Internal Locus of Evaluation believe that most of the time they have some control and
choice.
Compassionate Acceptance Compassionate Acceptance requires us to practice this, not only

with others but, with ourselves. We need to realise that life has its moments of pain and stress and
that always trying to avoid the pain can be a very poor strategy. Life has its ebb and flow.
Optimism. Resilient people tend to be optimistic. This is not a false ‘Pollyanna’ approach to life but
rather a realisation that most situations can have positive aspects and/or provide an opportunity for
growth. In addition, they have the self-confidence required in order to face the challenge and
manage things better
Recognise the Value of Silence. We live in a hectic world full of noise and distractions. Many of
these distractions can lead to avoidance/addiction e.g. drugs, food, sex, noise, etc. In order to begin
to develop a practice of mindfulness, we need to begin to explore the great advantages of sitting in
silence and reading the only book we need i.e. the book that is ourselves.
Develop and Use Good Relationships. We are designed and built for relationship. Resilient
people develop and cultivate relationships with others. In times of challenge and stress, other
people can be of great support.
Discern the Difference between an Answer and a Response. Resilient people tend to
recognise the inherent dangers of our modern desire to have the right answers. They realise that it
is often more effective to use their growing self-awareness to find a heart-mind response. Learning
and discerning the wisdom of sitting with the uncertain and the unknown can help us to reduce
unnecessary stress.
Open to Possibilities. Being open to possibilities give us the freedom of choice. Resilient people
are aware of the Oscar Wilde quote ‘If you only have one idea, it’s bound to be the wrong one’
Have a Variety of Self-Care Strategies. Resilient people use a variety of mindfulness strategies
to cultivate good habits. In short, they look after themselves and try to attain and maintain a
balanced approach to life.
Sense of Humour Last, but by no means least is a sense of humour. The ability to
laugh at oneself and situations is very important. Laughter releases positive chemicals that
help us dilute and purge the ‘hangover’ effects of the hormones and chemicals released
whenever we encounter long periods of over stress and/or trauma.
VAGUS NERVE Offshoot of the

PNS. Two sub-branches that
either Engages Face Socially &
slows down heart or in dire need
enters a FREEZE shutdown phase
FOR YOUR INFORMATION ONLY

Reproduced from: Copyright © 2013, 2010 by Saunders, an imprint of Elsevier Inc. Chapter 13 Physiology of the Peripheral Nervous System

Emotional Resilience-Part 2 The Window of Tolerance

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Emotional Resilience-Part 2 The Window of Tolerance

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Developing and Integrating the Heart- Mind – Body Connection

Part 2- The Window of Tolerance – Zones & Helpful Practices.

Triune Brain and the W.O.T

All 3 ‘brains’ are important in the way they

Window of Tolerance & Its Zones of Dysregulation

In exploring the Window of Tolerance, it is important to acknowledge Dr Dan Siegal.

Zone 2 - A Healthy Nervous System – Calm Area/Zone

Zone 2: - A Healthy Nervous System – Calm Area

SOME INDICATIONS THAT YOU ARE IN THE CALM ZONE

PRACTICES & STRATEGIES TO STAY WITHIN THE W.O.T & INCREASE IT

Mindfulness Practices – Staying in the Present Moment & Developing Awareness

Impulse Control- Delayed Gratification & Choice Awareness Practices

ZONES 1 and 3 - Dysregulatiion

Awareness of the Boundary- Entering the Dysregulation Zones

Adapted from Siegal, Levine and Ogden

ORANGE ZONES - Entering the Zones of Dysregulation – Further Notes

HYPER and HYPO – Arousal

SOME INDICATIONS THAT YOU ARE IN THE HYPER ZONE

PRACTICES & STRATEGIES TO HELP US TO RETURN WITHIN OUR W.O.T

Food- Drink and/or eat some comfort food.

1. Long-Term Overload. The normal ANS has evolved to normally create

SOME INDICATIONS THAT YOU ARE IN THE HYPO ZONE

PRACTICES & STRATEGIES TO HELP US TO RETURN WITHIN THE W.O.T

Mindfulness Practices – Staying in the Present Moment & Developing Awareness

Monitoring the Orange Zones

Using the Figure to Reverse any ‘drift’ towards Dysregulation

a. Monitoring Hyper-Arousal. It is important to regularly scale where we are on the

b. Monitoring Hypo-Arousal. It is equally important to regularly scale our MOOD. For

See next page for the ‘Cross of Integration’

The Integration ‘CROSS’

In order to integrate in a Holistic manner, it

This involves Practices and Strategies that

Using the Triune Brain Model and the Twin

1. Optimal Arousal Zone

It is our ‘current’ Emotional

a. Hyperarousal This is when the Sympathetic nervous System (SNS) which

The Brain that Changes Itself (2008) by Norman Doidge

Hard Wiring Happiness (2014) Rick Hanson

Buddha’s Brain (2009) Rick Hanson

Mindfulness for Beginners (2012) Jon Kabat Zinn

Appendix A- Ten Signs of a Developed Emotional Resilience

Compassionate Acceptance Compassionate Acceptance requires us to practice this, not only

VAGUS NERVE Offshoot of the

FOR YOUR INFORMATION ONLY

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