As trauma survivors navigating the professional world, many of us have experienced those moments when work feels utterly overwhelming or, conversely, when we feel disconnected and numb. These experiences are often related to our “window of tolerance,” a concept that’s crucial for us to understand as we work towards thriving in our careers.
What is the Window of Tolerance?
The window of tolerance is the optimal zone of arousal where we can function most effectively. When we’re within this window, we can think clearly, make decisions, and manage our emotions well. It’s where we’re at our professional best.
For many trauma survivors, this window can be narrower than for others. This means we might more easily slip into a state of hyperarousal (feeling anxious, panicky, or overwhelmed) or hypoarousal (feeling numb, disconnected, or unmotivated) in response to work stressors.
Why It Matters in Our Careers
Understanding our window of tolerance can be a game-changer in our professional lives. It helps us:
- Recognize when we’re becoming dysregulated
- Take proactive steps to return to our optimal zone
- Gradually expand our capacity to handle workplace stressors
- Improve our overall job performance and satisfaction
Signs You’re Outside Your Window of Tolerance at Work
In hyperarousal, you might experience:
- Racing thoughts
- Difficulty concentrating
- Feeling overwhelmed by tasks
- Physical symptoms like a rapid heartbeat or sweating
- Irritability or heightened emotional reactions
In hypoarousal, you might experience:
- Difficulty motivating yourself
- Feeling disconnected from colleagues or tasks
- Trouble making decisions
- A sense of numbness or emptiness
- Decreased productivity or creativity
Strategies for Staying Within Your Window of Tolerance
- Practice self-awareness: Regularly check in with yourself throughout the workday. Set reminders if needed.
- Use grounding techniques: Keep a list of quick grounding exercises you can use at your desk. For example:
* 5–4–3–2–1 sensory exercise
* Deep breathing
* Progressive muscle relaxation - Take mindful breaks: Use short breaks to reset your nervous system. Even a 5-minute walk or stretching session can help.
- Communicate your needs: If possible, let trusted colleagues or supervisors know about your needs for regulating your stress levels. They may be able to provide support or accommodations.
- Create a calming workspace: Design your work area to support regulation (e.g., using calming colors, keeping comforting objects nearby, using noise-cancelling headphones if needed).
- Establish boundaries: Learn to say no to additional tasks when you’re nearing the edge of your window of tolerance.
- Use positive self-talk: Develop a set of affirming phrases to use when you feel yourself slipping out of your window of tolerance.
Expanding Your Window of Tolerance
Expanding our window of tolerance is a gradual process, but it’s possible. Here are some ways to work on this:
- Engage in regular self-care practices outside of work
- Seek trauma-informed therapy if possible
- Gradually expose yourself to mildly challenging situations at work, with support
- Practice stress tolerance techniques like deep breathing or progressive muscle relaxation
- Celebrate small victories in managing workplace stress
- Develop a consistent sleep routine to support your nervous system
- Engage in regular physical exercise, which can help boost stress resilience
Everyone’s window of tolerance is different, and it can change day to day based on various factors like sleep, stress, or overall health. Be patient with yourself as you learn to navigate this in your professional life.
By understanding and working with our window of tolerance, we’re not just surviving at work — we’re developing skills that can help us thrive in our careers. Each time we successfully regulate ourselves, we’re building resilience and expanding our capacity to handle future challenges.
Take the “Window of Tolerance” Workplace Challenge
Now that you understand your window of tolerance, it’s time to apply this knowledge to your professional life. Here’s a 5-day challenge to help you start recognizing and expanding your window of tolerance at work:
Day 1: Awareness Day — Pay close attention to your state throughout the workday. At the end of the day, reflect on when you felt within your window of tolerance, and when you might have slipped into hyper- or hypoarousal.
Day 2: Toolkit Assembly — Based on yesterday’s observations, create a personalized “regulation toolkit” for your workspace. This could include a grounding object, a playlist of calming music, or a list of quick breathing exercises.
Day 3: Trigger Mapping — Identify work situations that tend to push you out of your window of tolerance. Is it certain types of meetings? Particular tasks? Interactions with specific colleagues? Knowledge is power.
Day 4: Strategic Planning — For each trigger you identified, develop a specific strategy to help you stay regulated. For example, if large meetings are challenging, you might plan to arrive early to acclimate to the space.
Day 5: Boundary Setting — Practice setting one small boundary at work to protect your window of tolerance. This could be as simple as communicating your need for a short break between back-to-back meetings.
After completing the challenge, share your experience in the comments below. What did you learn about your window of tolerance at work? What strategies were most helpful?
Remember, understanding and expanding your window of tolerance is an ongoing process. By participating in this challenge, you’re taking a significant step towards not just surviving but thriving in your career.
Ready to start? Commit to the challenge by replying “I’m in!” in the comments. Your journey to a more regulated work life begins now!
Questions for Self-Reflection and Journaling:
- Reflect on a time when you felt comfortable within your window of tolerance at work. What factors contributed to this state, and how can you cultivate more of these conditions?
- Think about a challenging work situation that you navigated successfully. What strategies did you use to stay regulated, and how can you build on these strengths?
- Imagine your professional life one year from now, with an expanded window of tolerance. How does this impact your day-to-day work experience and overall career satisfaction? 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 — Plan the coping strategies you will use to get through the experience.
Get on the waiting list for The Resilient Career Academy™. You won’t want to miss it.
If you want to stay informed on the programs, tools, and training I offer, sign up for my mailing list.
You can also visit my website for more information on courses and other freebies I offer at: https://www.cyndibennettconsulting.com.
Photo by Nicolas Solerieu 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.
