As humans, we all interact differently with our surroundings. We experience life’s moments through a wide variety of thoughts, feelings, and emotions, meaning that not everyone will respond to the same experience in the same way. For those in eating disorder (ED) recovery, these responses can sometimes feel amplified or overwhelming, as the mind and body work through layers of stress, ingrained behaviors, and for many, trauma.
When everything feels unmanageable or “too much,” it’s common to either shut down or become hyper-focused on coping mechanisms, including disordered eating behaviors. This article explores the concept of the Window of Tolerance, a framework that can help you better understand your emotional and physical reactions and support your recovery journey.
Understanding the Nervous System
We can think of the nervous system like a tree with two main branches: the central nervous system (CNS), which includes the brain and spinal cord, and the peripheral nervous system (PNS), which connects the CNS to the rest of the body. (1). A key part of the PNS is the autonomic nervous system (ANS), which helps regulate how we respond to stress.
The ANS has two key components (1):
- The sympathetic nervous system: Often referred to as the fight, flight, or freeze system, this kicks in when we face perceived threats. It can lead to “hyperarousal”, where we feel anxious, overwhelmed, or panicked.
- The parasympathetic nervous system: Known as the rest-and-digest system, this helps us recover and return to a calm state. When overly activated, it can lead to “hypoarousal”, where we feel numb, detached, or physically and emotionally shut down.
Eating disorders can often be tied to dysregulation in the nervous system. For example, someone may use disordered eating behaviors—like restricting, bingeing, or purging—as a way to cope with hyperarousal (feeling “too much”) or hyperarousal (feeling “not enough”). Recognizing and working within your Window of Tolerance can provide a pathway to healing.
What is the Window of Tolerance?
The Window of Tolerance is a concept developed by Dr Dan Siegel in 1999 that suggests that everyone has a “comfort zone” where they can reasonably and tolerably experience emotions (2). The Window of Tolerance lies between the states of hypoarousal and hyperarousal and it is a place where we feel grounded, flexible, present, emotionally regulated and open; a place where we feel we can comfortably and safely function (3).
For those in ED recovery, the Window of Tolerance can feel narrow due to the physical and emotional toll of an eating disorder. Expanding this window can help create a safer space to process emotions and build resilience without turning to disordered behaviors.
Trauma and the Nervous System
It is normal for our nervous system to react under stress, as it is biologically designed to respond, without conscious awareness, to perceived threats in the environment. Eating disorders can develop as a response to underlying trauma, which can leave the nervous system in a chronic state of dysregulation. Traumatic experiences can imprint on the body and make it difficult to distinguish between real danger and perceived threats (2). No matter the intensity of the traumatic event (though this is heightened the more complex the trauma), the body can be triggered by related, unrelated, or anticipated events, which can continuously activate the nervous system (2). This can lead to coping with disordered behaviors to regain a sense of control or numb overwhelming emotions.
For instance, skipping meals might temporarily quiet the hyperarousal of anxiety, or bingeing might provide grounding from the emptiness of hyperarousal. These behaviors, while initially soothing, reinforce patterns that shorten the Window of Tolerance over time. Expanding this window becomes crucial for long-term recovery.
Expanding Your Window of Tolerance in Eating Disorder Recovery
Let’s look at Lenny, who is in recovery for an eating disorder, to understand how the Window of Tolerance can support healing (4,5):
- Recognizing his triggers: Lenny realized that he felt hyperaroused when eating in public, with his heart racing and his mind flooded with worries about judgment. He also noticed feelings of hyperarousal, like detachment, when facing unstructured time alone, often leading him to binge eat.
- Understanding his window: With the help of his therapist and dietitian, Lenny began identifying moments when he felt safe and regulated—like walking in nature, watching TV, and journaling—and recognized these as times when he was within his Window of Tolerance.
- Developing strategies to return to his window: When Lenny felt himself slipping into hyperarousal, he practiced grounding techniques like deep breathing and progressive muscle relaxation. During hyperarousal, he used stimulating activities like listening to music or holding a textured object to reconnect with his surroundings.
- Expanding his window: Lenny incorporated daily mindfulness practices to help ground his nervous system. Over time, he became more comfortable navigating situations that previously felt overwhelming, like eating in public and sharing a meal with friends.
Practical Tools for Recovery
If you’re working to expand your Window of Tolerance during eating disorder recovery, here are a few strategies:
- Track your emotional states: Use a scale (e.g., 1-10) to assess your level of arousal. This can increase awareness of when you’re inside or outside your window.
- Grounding techniques: Practice breathwork, meditations, or sensory grounding exercises (e.g., holding ice, focusing on the colors in the room).
- Build emotional awareness: Journaling or talking with a therapist can help you identify patterns and triggers.
- Engage in somatic work: Activities like yoga, gentle movement, or body scans can reconnect you to your body in a safe and supportive way.
Conclusion
Expanding your Window of Tolerance is a gradual process that requires patience, self-compassion, and support. By learning to regulate your nervous system, you can reduce reliance on disordered behaviors and begin to experience life with greater presence and ease.
If you’re seeking trauma-informed support for eating disorder recovery, we’re here to help. Contact us at 202-738-4726 or email info@fuelingforrecovery.com. You can also book an appointment directly by clicking this link.
References:
- Nervous system (n.d.). BetterHealth Channel. Retrieved from https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/nervous-system#central-nervous-system
- Corrigan F, Fisher J, Nutt D. Autonomic dysregulation and the Window of Tolerance model of the effects of complex emotional trauma. Journal of Psychopharmacology. 2011;25(1):17-25. doi:10.1177/0269881109354930
- Wright, A. (May 2022). What is the window of tolerance, and why is it so important?. Psychology Today. Retrieved from https://www.psychologytoday.com/ca/blog/making-the-whole-beautiful/202205/what-is-the-window-tolerance-and-why-is-it-so-important
- National Institute for the Clinical Application of Behavioral Medicine. (n.d.). Window of Tolerance. Retrieved from https://www.nicabm.com/topic/window-of-tolerance/
- National Institute for the Clinical Application of Behavioral Medicine. (n.d.). Trauma: How to Help Your Clients Understand Their Window of Tolerance. Retrieved from https://www.nicabm.com/trauma-how-to-help-your-clients-understand-their-window-of-tolerance/
