For trauma survivors in the workplace, moments of overwhelming stress can suddenly render even routine tasks daunting. These instances often indicate that we’ve exceeded our emotional capacity — what experts call our “window of tolerance.”
Recognizing the early warning signs of this state is crucial for maintaining our well-being and productivity at work. By developing this awareness, we equip ourselves with a powerful tool for self-regulation and professional success.
In this exploration, we’ll delve into five common indicators that signal we may be approaching or surpassing our emotional limits. More importantly, we’ll discuss practical strategies to address these signs, empowering you to navigate your professional life with greater confidence and resilience.
5 Signs You’re Outside Your Window of Tolerance (and What to Do About It)
- Emotional Flooding
Sign: You find yourself experiencing intense, sometimes disproportionate emotional reactions to workplace situations. Maybe a mildly critical email sends you into a spiral of anxiety, or a small setback leaves you feeling utterly defeated.
What to do: If possible, step away for a moment. Practice deep breathing or a quick grounding exercise. Remind yourself that this intensity is temporary and does not reflect your worth or capabilities.
2. Difficulty Concentrating
Sign: You’re struggling to focus on tasks, finding your mind constantly wandering or fixating on worries. Work that usually comes easily suddenly feels insurmountable.
What to do: Break your work into smaller, manageable chunks. Use the Pomodoro Technique (25 minutes of focused work followed by a 5-minute break) to help maintain concentration. During breaks, do something physically engaging to help reset your focus.
3. Physical Stress Responses
Sign: You notice physical symptoms of stress such as a racing heart, sweaty palms, muscle tension, or shallow breathing. These physical signs often accompany feelings of anxiety or overwhelm.
What to do: Take a moment to check in with your body. Practice progressive muscle relaxation or do some gentle stretching. If possible, take a short walk to help discharge some of the physical tension.
4. Emotional Numbness or Disconnection
Sign: You feel detached from your work and colleagues. Tasks feel meaningless, and you struggle to engage or feel motivated. This numbness can be a sign of hypoarousal, another way we move out of our window of tolerance.
What to do: Engage your senses to help you reconnect. Try keeping a strong-scented essential oil, a textured stress ball, or a flavorful mint at your desk. Use these sensory tools to gently bring yourself back to the present moment.
5. Excessive Self-Criticism
Sign: Your internal dialogue becomes harsh and unforgiving. Small mistakes feel catastrophic, and you struggle to acknowledge your achievements. This negative self-talk can quickly spiral, pushing us further out of our window of tolerance.
What to do: Practice self-compassion. Speak to yourself as you would a friend facing a similar situation. Take a moment to list three things you’ve done well recently, no matter how small they might seem.
Understanding the Process
It’s important to remember that stepping outside our window of tolerance doesn’t mean we’re failing or moving backward in our healing journey. In fact, when managed effectively, it can help us expand our stress tolerance. It’s a normal part of the process, especially as we navigate the challenges of our professional lives.
However, there’s a delicate balance to maintain. While moderate stress can foster growth, moving too far outside our window of tolerance can lead to negative consequences. The key is to recognize these signs early and respond with self-compassion and intentional coping strategies.
Building Resilience
By becoming aware of these signs and practicing responsive strategies, we’re not just managing our day-to-day work experience — we’re actively expanding our window of tolerance. Each time we successfully navigate these challenging moments, we’re building resilience and growing in our capacity to handle stress.
This journey is about progress, not perfection. As you learn to recognize and respond to these signs, you’ll improve your ability to thrive in your career and advance your overall healing journey.
Stay patient with yourself, celebrate small victories, and know that each step forward, no matter how small, is a significant achievement in your path to resilience and professional growth.
Questions for Self-Reflection and Journaling:
- Reflect on a time when you noticed you were outside your window of tolerance at work and successfully brought yourself back. What strengths or resources did you draw upon?
- Consider the coping strategies you’ve developed in your healing journey. How might these be adapted or applied to support you in your professional life?
- Imagine yourself a year from now, more skilled at recognizing and responding to signs that you’re outside your window of tolerance. How does this growth positively impact your work experience and overall well-being? What small step could you take tomorrow to move towards this vision?
An Invitation
If you’d like to join an online community of other resilient overcomers focusing on their careers, I invite you to join The Resilient Career Academy™ Community. (RCA Community)
The RCA Community is a group dedicated to helping/supporting those working to overcome adversity and achieve their full potential in their careers.
The benefits to you are:
- Community. The community provides support, encouragement, the ability to share frustrations and get feedback from people who understand the struggle.
- Workplace/Career Resources. The group provides tools, resources, and templates to help you with your career journey.
- Available Coaching Support. The community is supported by trained and certified coaches who are available for individual sessions.
- Learning. You will have access to various trauma/workplace-related online courses developed by our coaches to help you in your journey.
- Workshops/Webinars . You will have access to practical workshops/webinars targeted to help you in the workplace grow your career.
If you are interested in joining us, click here: https://resilientcareeracademy.myflodesk.com/community
As always, you do not have to walk this journey alone. Contact me to schedule your free discovery call.
Trigger Tracker Template — This is a FREE resource to help you become aware of your triggers in the workplace and plan the coping strategies you will use to get through the experience.
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You can also visit my website for more information on courses and other freebies I offer at: https://www.cyndibennettconsulting.com.
Photo by Steve Davison on Unsplash
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Believer. Leader. Learner. Advocate. Writer. Speaker. Coach. Mentor. Triathlete. Encourager. Survivor.
Most of all, I am a fellow traveler on the rocky road called, Trauma Recovery. My mission is to minimize the effects of trauma for survivors in the workplace.
Great article, Cyndi. I think survivors should use more of these methods in the work place. It’s vital to keep checking in on how we are doing. Not something that comes easily, that’s for sure.