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Understanding the “window of tolerance” in trauma recovery

<p><span style="font-weight: 400;">For survivors of trauma, recovering involves learning how to cope with distress and how to increase the capacity for positive and enjoyable experiences.</span></p> <p><span style="font-weight: 400;">A common framework psychologists use while working with trauma survivors is called the “window of tolerance”.</span></p> <p><span style="font-weight: 400;">Understanding our personal windows of tolerance can help us respond to demands of daily life and utilise different strategies to return to it during stressful moments.</span></p> <p><strong>What is the window of tolerance?</strong></p> <p><span style="font-weight: 400;">Coined by psychiatrist Dan Spiegel, the </span><a rel="noopener" href="https://www.goodtherapy.org/blog/psychpedia/window-of-tolerance" target="_blank"><span style="font-weight: 400;">window of tolerance</span></a><span style="font-weight: 400;"> describes a state of arousal where a person can function well and respond to stimuli with much difficulty.</span></p> <p><span style="font-weight: 400;">In this state, a person is likely able to think rationally, reflect, and make decisions without feeling overwhelmed.</span></p> <p><span style="font-weight: 400;">When a person experiences extreme stress, they can leave this window and enter a state of hyper- or hypo-arousal.</span></p> <p><span style="font-weight: 400;">Hyper-arousal is also known as the fight or flight response, with a person usually experiencing hypervigilance, anxiety or panic, and racing thoughts.</span></p> <p><span style="font-weight: 400;">In contrast, hypo-arousal is the freeze response, where someone may feel emotionally numb, empty, or paralysed.</span></p> <p><span style="font-weight: 400;">Being in either of these states can mean that a person is unable to effectively process stimuli.</span></p> <p><span style="font-weight: 400;">They may be unable to think as rationally and can feel dysregulated.</span></p> <p><span style="font-weight: 400;">Everyone’s window of tolerance is different and can be affected by their environment - such as how supported they feel - and trauma.</span></p> <p><img style="width: 386.4533965244866px; height:500px;" src="https://oversixtydev.blob.core.windows.net/media/7844316/nicabm-infog-window-of-tolerance-revised.jpg" alt="" data-udi="umb://media/82982d740495463a868203412a0187d2" /></p> <p><em><span style="font-weight: 400;">Image: NICABM</span></em></p> <p><span style="font-weight: 400;">When a person feels supported and safe, they are generally able to stay in their window of tolerance.</span></p> <p><span style="font-weight: 400;">For those who have experienced trauma, the experience may “push” a person out of their window of tolerance, or make it much more narrow or inflexible.</span></p> <p><span style="font-weight: 400;">This can result in someone responding to even minor stressors with extreme hyper- or hypo-arousal, or believing the world is unsafe.</span></p> <p><span style="font-weight: 400;">Frequently staying outside the window of tolerance can result in an individual experiencing mental health issues such as depression and anxiety.</span></p> <p><strong>Manage mental health with the window of tolerance</strong></p> <p><span style="font-weight: 400;">People who feel dysregulated and often stay outside of their window of tolerance can return using a few different techniques.</span></p> <p><span style="font-weight: 400;">Practicing grounding and mindfulness skills can often help people be present and in the moment.</span></p> <p><span style="font-weight: 400;">With the help of a mental health professional, it is also possible for a person to expand their window of tolerance, feel a greater sense of calm, and become better equipped to deal with stress.</span></p> <p><span style="font-weight: 400;">Therapy can provide individuals with a safe space to process trauma and other painful memories, as well as a place to practice emotional regulation.</span></p> <p><em><span style="font-weight: 400;">Image: Getty Images</span></em></p>

Mind

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Don't be a d**k: Sam Armytage's blunt appeal after copping abuse from strangers

<p>Samantha Armytage has asked Australians to show more tolerance and “try really hard to not be a d**k” after copping abuse from strangers.</p> <p>Writing for Stellar Magazine, the Sunrise host spoke about a dew recent incidents while out and about in Sydney.</p> <p>The first run-in saw Armytage sworn at by a driver at the traffic lights after he abruptly swerved into her lane while she drove her ill parents home from hospital.</p> <p>“We were driving along, minding our own business in the centre lane of traffic, when a bloke pulled out of a side street,” she penned.</p> <p>“He swung dangerously into my lane, almost T-boning us.”</p> <p>“I’m not ashamed to tell you, he gave me a fright. And he terrified my country-parent passengers. So, yes, I beeped him, and yes, he bloody deserved it,” she added.</p> <p>“Now, I can hold my own. You don’t survive a career in TV and an all-girls boarding school and be faint of heart.”</p> <p>“But the abuse this guy dished out to me at the traffic lights would have made a sheepdog blush.”</p> <p>“There were some words in there even I hadn’t heard, and I pride myself on my potty mouth. And it was TOTALLY HIS FAULT. It was full-on, even by Sydney-traffic standards.”</p> <p>Another time, Armytage said she was scolded at a local park after she ran out of plastic bags to pick up her dog Banjo’s poo.</p> <p>“I won’t go into too much detail about Banjo’s bowel movements that day, but let’s just say we had a two-poo situation and I only had one bag,” she wrote.</p> <p>“So, at the point of the second turd, I stopped and waited patiently (as any good parent would) for another lovely, kind dog owner to walk past with a spare plastic bag. It’s called karma and I’m a big believer in it.”</p> <p>“Well, old mate from the traffic must have had a twin brother walking in the park. Because another abusive fellow walked past and started shouting some more four-letter words at me about picking up the poo.”</p> <p>“It was ridiculous, unnecessary and just plain dickery.”</p> <p>“At this stage I considered picking up the poo in my bare hands and pegging it at that idiot.”</p> <p>“But this wasn’t the Serengeti, even though people were behaving like animals, so I ignored him.”</p> <p>Samantha concluded by saying while it’s normal to feel stressed and anxious during these uncertain times, she believes it’s important that we continue to respect each other.</p> <p>“We’ve all been socially isolated for so long; it could just happen. So be a bit tolerant. And just try really, really hard not to be a d**k,” she said.</p>

TV

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Pauline Hanson weighs in on zero blood alcohol vs zero tolerance sentencing

<div class="body_text "> <p>One Nation leader Pauline Hanson has slammed calls for an overhaul of Australian drink-driving laws after a drunk driver ran down four children as they walked to get ice cream.</p> <p>Experts have called for the blood-alcohol limit to be reduced to zero after the horrific incident, but Hanson said on the Today show that she didn’t support the calls.</p> <p>“Society is now 0.05 alcohol limit and I think that is fair,” she told Today host Karl Stefanovic.</p> <p>“People will still drink more. We have to get tough on the sentencing that we have now to try and stop it.”</p> <p>“For a person to go out and have one or two beers after work, they're not a menace on the road. So to reduce it to zero, I don't think that's fair,” she continued.</p> <p>“I think for those people who just want to have one or two beers, I think they should be entitled to have that.”</p> <blockquote class="twitter-tweet"> <p dir="ltr">"For those people who just want to have one or two beers, I think they should be entitled to have that." <a href="https://twitter.com/PaulineHansonOz?ref_src=twsrc%5Etfw">@PaulineHansonOz</a> does NOT agree with calls for the blood alcohol limit to be reduced to zero in the wake of four children being killed by a suspected drunk driver. <a href="https://twitter.com/hashtag/9Today?src=hash&amp;ref_src=twsrc%5Etfw">#9Today</a> <a href="https://t.co/vvpJ8GBjbq">pic.twitter.com/vvpJ8GBjbq</a></p> — The Today Show (@TheTodayShow) <a href="https://twitter.com/TheTodayShow/status/1224064872188731392?ref_src=twsrc%5Etfw">February 2, 2020</a></blockquote> <p>The legal blood-alcohol concentration limit for driving in Australia is currently 0.05 per cent.</p> <p>Calls for the overhaul of drink-driving laws have come from Dr John Crozier of the Royal Australasian College of Surgeons as he spoke to<span> </span><em><a rel="noopener noreferrer" href="https://www.dailytelegraph.com.au/news/nsw/call-for-zero-bloodalcohol-limit-for-drivers-in-wake-of-four-children-killed-in-sydney-road-crash/news-story/f8645a7a8898367d892fb17ac26df208" target="_blank">The Daily Telegraph</a>.</em></p> <p>“I think it’s right as you look at this tragedy that any further way of reducing the risk of ­alcohol affecting the behaviour of the driver — and it does — should be explored,” he said.</p> <p>“We have it as a requirement for all commercial drivers and poignant deaths like this, it's reasonable to further explore whether we should have a zero blood-alcohol requirement for all drivers.”</p> <p>Stefanovic said that he was horrified when he heard about the incident.</p> <p>'If they were my children who had been knocked over by someone who was driving allegedly at 0.15, three times over the legal limit, I would not care if that person never saw the light of day again,” Stefanovic said.</p> <p>“Pauline is 100 per cent right. There needs to be tougher sentencing. How else are we going to stop this from happening?”</p> <p>The driver, Samuel Davidson, is facing 25 years in prison but Senator Hanson said that he should face even tougher sentencing.</p> <p>“Throw away the key for the rest of his life,” she said.</p> </div> <div class="post_download_all_wrapper"></div>

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