One of the most important steps in preventing constant and long-term fluctuations across these zones is by getting to know what it feels like, both emotionally and physically, inside or outside our window of tolerance. The more awareness we can have around how we feel during these differing times, the better able we are to address and support ourselves according to the situation we are in.

Each person and experience will be different. However, it is commonly reported that entering hyperarousal comes with a sense of being unable to stay calm, whereas hypoarousal aligns more with shutting down and withdrawing. Simple yet consistent journaling or self-check ins can assist with monitoring how we are feeling or behaving and if these red flags are starting to rise.

This awareness can then be paired with strategies to self-soothe in order to bring the individual down from hyperarousal. Strategies can include breathing exercises, journaling, stretching, a warm shower or bath, listening to music, laying down, or mindfulness exercises.

In terms of hypoarousal, more stimulating strategies can be used to boost moods. This can include exercise or movement, cold water, upbeat music, holding something frozen, activating all five senses, chewing gum, or cognitive stimulation, such as a game or brain teaser.