Limbic System and Window of Tolerance

The Amygdala, Trauma, and the Window of Tolerance

When our amygdala is lit up in the limbic system of the brain, our ability to see the big picture disappears.

The fight-flight-freeze response takes over. We literally suffer from tunnel vision.

Outside the Window of Tolerance

When we are outside our Window of Tolerance (Minton, Ogden et al., 2006), two things can happen:

  • Hyperarousal: Irritable, edgy, angry—ready for a fight, or ready to flee.
  • Hypoarousal: Foggy, numb, frozen, depressed, unable to move.

In both states, we brace for the worst-case scenario. We catastrophize, awfulize, and distort reality to fit our negative beliefs.

Why Do We Even Have an Amygdala?

You might be wondering: “Why do we even have an amygdala?”

The truth is—it’s essential. When danger is real, we need the thinking brain to shut down so that survival instincts can take over.

For example: if you hear a rattlesnake nearby, your brain doesn’t need to calculate your credit card bill. It needs to act fast to protect you.

When the Past Feels Like the Present

The problem arises when the amygdala misfires—when there is no actual threat, but we still go outside the Window of Tolerance.

This is common in Post-Traumatic Stress (PTS/PTSD), when triggers make us feel like the past is happening in the present.

How to Return to the Window of Tolerance

To get back into the Window of Tolerance—where the thinking brain is ON—we must first ground ourselves.

Grounding Skills:

  • Temperature shifts: Hold ice in your hand, splash cold water on your face, or take a hot shower.
  • Drink cold water slowly.
  • 5–1 Grounding: Five things you see, five things you hear, five things you feel. Then four, three, two, one…
  • Mindfulness & mindful doing.
  • Sound therapy: Gregorian chants, soothing music, or even listening to a kitty purr.
  • Animal connection: Spend time with a horse or other calming animals.
  • Breathwork: Diaphragmatic breathing or HeartMath techniques.

After Grounding

Once grounded, ask yourself:

  • Where is the evidence that supports my negative belief?
  • What was the trigger? (Where was the past showing up in the present?)

Keeping a journal of your triggers can help you build awareness and gain more control over them.

  • Minton, K., Ogden, P., & Pain, C. (2006). Trauma and the body: A sensorimotor approach to psychotherapy. New York: W. W. Norton & Company.
  • Ogden, P., Minton, K., & Pain, C. (2009). Sensorimotor psychotherapy: Interventions for trauma and attachment. New York: W. W. Norton & Company.
  • Porges, S. W. (2011). The polyvagal theory: Neurophysiological foundations of emotions, attachment, communication, and self-regulation. New York: W. W. Norton & Company.
  • Siegel, D. J. (1999). The developing mind: How relationships and the brain interact to shape who we are. New York: Guilford Press.
  • Van der Kolk, B. A. (2014). The body keeps the score: Brain, mind, and body in the healing of trauma. New York: Viking.
  • Linehan, M. M. (2015). DBT® skills training manual (2nd ed.). New York: Guilford Press.
  • Window of Tolerance → Siegel (1999), Minton & Ogden (2006).
  • Amygdala + trauma response → Van der Kolk (2014), Porges (2011).
  • Grounding skills + regulation → Linehan (2015), Ogden et al. (2009).

    • ‍

    Adapted by Crystal Arber, CC (2017)

    ‍

    Crystal Arber, a registered social worker and registered clinical counsellor,  works with the military, police, healthcare professionals and survivors of childhood trauma. She is certified in EMDR and is an EMDR consultant and Trainer. Crystal also works with refugees using EMDR in a group format, helping those who are fleeing from war to process the traumatic experiences of War and displacement.

    Categories:
    EMDR
    PTSD
    Trauma
    Anxiety

    Related Articles

    Neuroplasticity - EMDR

    Read More

    Self Destructive Behaviors

    Read More

    Intensive EMDR Heals Operational Stress - Combat Trauma.

    Read More