Internal regulation is a dance.
One moment we may feel as though we are waltzing comfortably, while the next we are anxiously wondering about where to step.
Dr. Dan Siegel helps us to better understand the nature of this regulation through the concept of the Window of Tolerance, which is our optimal zone. When we are functioning outside of this window, we are either hyperaroused (anxious/agitated) or hypoaroused (shutdown). How we dance with our emotions is how we keep ourselves going, even when the stress creeps in or we feel like everything is crashing down around us.
5 Tips for reducing hypoarousal (shutdown states).
- Gently put your hands into fits and tap on your heart/lung area for 2 minutes, alternating sides at a heartbeat pace. Say “Ah”, while doing this.
- Now notice your breathe and gently lengthen it.
- Lift your hands in the air and move in in circular movements to release the heaviness that was present in your mind and heart and breath.
- Notice any changes. If you feel a lift, give thanks to God/the universe, for slightly lightening the weight of the emotions keeping you down. Gratitude improves our nervous system states.
- Shake your arms and legs to release lingering sensations of depletion.
5 Tips for Reducing Hyperarousal (Anxious/Agitated States)
- Do 10 jumping jacks, 10 push ups, 10 squats, 10 lunges—repeat until fatigued.
- Notice your breath and gently lengthen it (in and out) for 2 minutes.
- Stand up and stretch as high as you can, then fold forward (repeat 3x).
- Tighten your muscles, then release them, starting in your feet and all the way up to your head.
- Put your arms across your chest with each hand on the opposite shoulder. Tap each shoulder gently while saying: “I am loved”.
Remember that these are practices, some will work for you, some will not. Do what aligns with you and what resonates. The release you feel may be very subtle until you cultivate depth over time. Repeat each step until it has an increased effect, and your window of tolerance is expanded. For