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My T uses this concept a lot, and I find it useful. The phrase "window of tolerance" refers to the sweet spot of optimal arousal that exists between hyperarousal (fight or flight response) and hypoarousal (immobilization response).

I just happened to find a free resource on this from an author I really like named Laura Kerr. Here's the link:
http://www.laurakkerr.com/wp-content/uploads/2015/08/LauraKerr_Short_WOT_Handout.pdf

This is from Dr. Kerr's website:

So here's what you need to know about WOT (the acronym for Window of Tolerance) and how to get back there:

From what I have been able to find out, the Window of Tolerance was first introduced by Dr. Dan Siegel, who in his book The Developing Mind stressed the importance of emotional regulation for mental health.

The best way to think about the WOT is as an emotional, physical, and social state we can inhabit where we feel capable, and able to attend to the task at hand, along with interacting meaningfully with others, while also attending to our own emotional states and needs.

The WOT has an upper limit, hyperarousal, and a lower limit, hypoarousal. Each of these extremes have their associated emotional, physical, and social states, just as the WOT does.

To live within the WOT requires knowing the signs that you are out of it — either hyperaroused or hypoaroused — and then knowing what to do to get yourself back within the WOT.

Getting back in the WOT is all about resourcing. Depending on your unique self and approach to living — e.g., your temperament, your attachment style, your go-to defenses, and other habitual propensities — you resource yourself either through your body, your thoughts, your emotions, or a combination of these.

http://www.laurakkerr.com/2015/07/24/wot-guide/

I'm not sure how to explain this.

When I was in my mid twenties, I was living with my covert-NM and a family member was supposed to visit. I became terrified and the terror just built and built. There was no way I would be able to avoid this person if they visited. Eventually I had a memory of CSA involving them.

I remember when I had the memory for the first time. I was in the passenger seat of a car with my head down between my knees, crying and shaking and hyperventilating. I told the person I was with, who luckily was a good friend and was supportive.

That night, when I slept,  I was incontinent for the only time in my adult life. Then I made a horrible decision and told my M why I didn't want that person to visit. The results of that were traumatic in themselves and that was the moment I realized that my M did not love me.

But anyway, I remember telling my friend in the car, and my M, and another friend, and I have carried around this truth ever since that something happened to me, but somehow I eventually forgot the horrible memories of what happened. In fact, if it hadn't been for the repercussions of my having told people about it, I might question whether I ever really had those memories. I know I did, but I can't remember them. And maybe that is a blessing in a lot of ways, but it also makes me feel sometimes that I could have made it up. And that makes me feel crazy.

I hope this makes sense. I should add that the person responsible is dead. And yet I still have a visceral fear of them. And I had to listen to my M cry her eyes out for the death, whereas she didn't shed a tear when I had told her what happened to me.

I just need to say that I love this emoticon and it makes me happy:



Anyone else have a favorite emoticon?

Anti-emoticon commentary also welcome.

For as long as I can remember, I have had the following experience, and I don't know if it is a body memory or something else:

It usually happens only when I lay down for the night, and only when I am on my back. I suddenly feel like there is a hand around my throat. It's not choking me, but it is just there. This is accompanied by the feeling of a menacing presence.

I don't know how long it can last, because I discovered a long time ago that by putting my own hand between my chest and chin, I can reassure myself that there isn't really anyone there, and the feeling quickly goes away. Whatever this phenomenon is, it's been happening for so long that I rarely even think about it except when it is happening. It's like, I'll lay down each night and at some point it will inevitably start, and I will feel very afraid and put my hand there and it will go away and then I will forget again.

I've tried a couple times to see if I could wait it out, if I could bear it until it went away on its own. Those efforts don't last long, because it's too scary and doesn't seem to let up at all.

I don't have any conscious memory of anything this might correspond to, and I'm not even certain how long it has been with me because it is just so ordinary at this point. I've been meaning to post about it for six months but kept forgetting.

So I'm wondering if anyone else has experiences like this or any thoughts on the matter. Thanks for reading.

[The TRE process should not be used as a substitute for trauma recovery procedures of a medical or psychiatric/psychological nature. Individuals who have physical or psychological conditions that require strict regulation, individuals with fragile psychological defenses, a complex history of trauma or restricting physical or medical limitations should consult their medical practitioner or a Certified TRE Provider prior to performing these exercises.]

Has anyone ever tried this or know anyone who has?

Here is the description from the official TRE website. There is a strong caution at the end that makes me think it might be geared more toward people with "simple" PTSD and other stress. I did find one reliable online source with C-PTSD who claims it was beneficial, though that person has a very stable support system. I've been tempted to get the how-to video for a while now, but I'm a little scared that even if this method did release some physical trauma, then I could get flooded emotionally. I will also ask my T about it when I see her next.

TRE® (Tension, Stress & Trauma Release Exercise) is an innovative series of exercises that assist the body in releasing deep muscular patterns of stress, tension and trauma. Created by Dr. David Berceli, PhD, TRE® safely activates a natural reflex mechanism of shaking or vibrating that releases muscular tension, calming down the nervous system. When this muscular shaking/vibrating mechanism is activated in a safe and controlled environment, the body is encouraged to return back to a state of balance.

TRE® is based on the fundamental idea, backed by recent research, that stress, tension and trauma is both psychological and physical. TRE®'s reflexive muscle vibrations generally feel pleasant and soothing.  After doing TRE®, many people report feelings of peace and well-being.

TRE® emerged out of Dr. David Berceli's work with large traumatized communities while living in Africa and the Middle East. His observation and exploration led him to understand that this natural shaking/vibrating response appears to be the body's own built-in system for quieting down the brain and releasing muscular tension as a way of healing itself from chronic stress, tension and trauma.

TRE® has helped many thousands of people globally. Although there are some preliminary research findings on the benefits of TRE® The TRE For All, continually seeks research funding to identify all that is involved in this naturally occurring process.

TRE® is a safe and effective stress release technique for most people. The TRE process should not be used as a substitute for trauma recovery procedures of a medical or psychiatric/psychological nature. Individuals who have physical or psychological conditions that require strict regulation, individuals with fragile psychological defenses, a complex history of trauma or restricting physical or medical limitations should consult their medical practitioner or a Certified TRE Provider prior to performing these exercises.

I'm still a little skeptical about TRE, but I saw this interview with David Bercelli and I thought what he said made a lot of sense: https://www.youtube.com/watch?v=i407tCabAFg.

I found this video to be very educational and validating, though intense at some moments because I related to so much that was described. The first half explains how developmental trauma occurs and the second half covers how to help children with developmental trauma (good for inner children, too). 


"Trauma, Brain, and Relationship: Helping Children Heal"
25:02
https://www.youtube.com/watch?v=jYyEEMlMMb0

I think this Discovery News video is a really useful summary of a study that was reported on late last year.

video: https://www.youtube.com/watch?v=_LsaaUTyc2E

The study defined psychological maltreatment as "caregiver-inflicted bullying, terrorizing, coercive control, severe insults, debasement, threats, overwhelming demands, shunning and/or isolation" ("Childhood Psychological Abuse as Harmful as Sexual or Physical Abuse," http://www.apa.org/news/press/releases/2014/10/psychological-abuse.aspx).

Hi. I'm not sure what to write here, so I'll just say thank you for creating and holding this space.

I figured out that I have CPTSD about a year ago, after many years of being misdiagnosed, but just found this site recently. I've had to take it slow reading, because sometimes I've been overwhelmed by how much I identify with people's posts. I'm really grateful for all the good information here. Got myself Pete Walker's book for Christmas and I just finished Part 1.

Think I'll leave it at that for now, as I'm feeling a bit like this about posting for the first time---> 

Thanks for reading!