Have you ever lost a headphone and that deemed the rest of the day to be a total lost? An emotional tailspin into a negative thoughts and questioning self-worth? Or had an overwhelmingly BIG response to a small situation?

These are signs of high stress levels that lead to big feelings even toward small inconveniences. Waves of anger, fear, frustration, anxiety, and worry can wash over the mind and body, causing the sensation of fight or flight, over seemingly normal mishaps. Then, feeling the urge to lay in bed all day and isolate.

This human experience of responding is called the Threshold of Tolerance (or window of tolerance). The term describes our mind and body’s ability to respond to stress in a manageable or unmanageable way. When we are able to experience frustration, anger, annoyance, or worry and continue to function (going to school, practice, coaching or officiating games), then we are within our threshold (see the GREEN and YELLOW zones of the thermometer). For example, if you lose your headphone, you’ll be annoyed but still make it to class on time, hit weights, be on time to coach or referee games; as the day still goes on. When our response to losing the headphone stops or impacts the day from moving forward, we are outside of our Threshold of Tolerance (see the RED zone of the thermometer)

Our threshold is molded by life experiences. The more traumatic experiences one has, the lower the tolerance becomes. This impacts a sense of safety and control one has over their life. Other factors include support system, coping skills, and emotion regulation.

When our personal thermometer reaches the half full (yellow zone), we are still able to manage stressors without complete meltdowns. But when it increases reaching the red zone, that is when we can overheat and explode! At this point, our mind and body enters fight, flight, or freeze.

What’s most important to know about fight, flight, or freeze?

That hyperarousal is a direct response for your body to gain “control” over a seemingly impossible situation. This response can look like tearing up the room in search of the headphone or accusing someone of stealing it! On the other end of the spectrum, is hypoarousal. This kicks in when our brain has been overstimulated and attempts to preserve energy by numbing, disconnecting, becoming immobile, and emotionless.

GET THE SKILLS

  1. Stay in the GREEN and YELLOW zone by noticing your warning signs. Emotional check in: “How am I feeling right now? What’s causing this feeling? What emotion do I need to cultivate?”
  2. Practice grounding activities daily. Take 2 minutes to breathe deeply before scrolling on your phone or answering emails. Listen to an MPG meditation in your app. Set and say aloud your intention for the day.
  3. Use your self-care survival kit. Grab a box and add all things that make you feel grounded and centered. This can include your favorite movie, feel good songs, pictures of friends or family, inner child memories, and favorite snack. Anything that cultivates love and support toward yourself.