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What is Trauma?
Trauma is described by Dan Siegel as an experience that overwhelms our ability to cope, affecting brain function in profound ways. When trauma occurs, the brain responds by initiating the release of hormones, particularly cortisol and adrenaline. Cortisol helps mobilise the emergency stress response, increasing alertness and energy, but it can also impair functions in the hippocampus, the area responsible for memory integration. Adrenaline, on the other hand, enhances the amygdala's activity, which can increase emotional memory formation. So you have memories of the experience being created but not integrated into the brain which is the perfect set up for a traumatic experience and can lead to significant changes in behaviour and cognition.
Many experts argue that the unintegrated traumatic memories can be activated by triggers (stimuli in some direct or indirect way connected to traumatic events) in the present even if the memory cannot be directly retrieved and verbalised - as if the event were happening all over again. When the trauma response is activated the body is mobilised for flight, flight or freeze whereby the automatic patterns of response may be sympathetically activated, biased toward hyperarousal, or parasympathtically dominant, biased towards hypoarousal. Both hijack the individual from being able to respond in the present moment, instead reacting from the past.
What Is Hyperarousal?
Hyperarousal refers to a state of increased anxiety and alertness, commonly experienced by those who have gone through trauma which continues to be triggered in the present moment by a smell, thought, stressful situation, or some other stimulus causing emotional disregulation. It typically arises from an overstimulation of the body’s stress response and causes a disconnect from the pre-frontal cortex.
Symptoms of hyperarousal may include:
Trouble falling or staying asleep
Irritability and anger
Anxiety or Panic Attacks
Difficulty focusing and retaining information
Racing thoughts and a lack of presence
What Is Hypoarousal?
Hypo-arousal is essentially the opposite of hyper-arousal and can be triggered by various internal or external factors. Instead of feeling alert and anxious, those in a state of hypo-arousal may feel shut down, depressed, or numb. Rather than an overactive stress response, the nervous system becomes under-stimulated. Symptoms of hypo-arousal can include:
Dissociation
Emotional numbness
A sense of disconnect between the body and feelings
Feelings of emptiness
The Window of Tolerance
Hyperarousal and hypoarousal are closely linked to the concept of the window of tolerance, introduced by Dr Dan Siegel. This window represents the range of arousal levels in which individuals can function effectively, process information, and respond appropriately. However, after experiencing trauma, this window can narrow, making individuals more susceptible to either hyperarousal or hypoarousal.
As a result, minor events or stressors can easily push people outside their window of tolerance following a traumatic experience. When frequently forced into hyperarousal or hypoarousal, individuals may grapple with anxiety, depression, and symptoms associated with PTSD, such as flashbacks or memory difficulties.
Several factors can influence the size of the window of tolerance:
Support from friends and family
The environment
Childhood experiences
Mental health
A lack of support, poor mental health, and an unhealthy environment can diminish the window of tolerance, potentially leading to harmful coping strategies like eating disorders, self harming and substance abuse.
Various triggers can push individuals outside their window of tolerance. For instance, passing by a location that reminds someone of their trauma may cause them to shut down and dissociate. However, there are strategies to expand the window of tolerance and alleviate symptoms of both hyperarousal and hypoarousal.
Expanding the Window of Tolerance
It is possible to alleviate symptoms of hyperarousal and hypoarousal and assist individuals in broadening their window of tolerance:
Grounding – Grounding techniques help individuals focus on the present and stay within their optimal window such as circular breathing, yoga, walking at the beach barefoot.
Mindfulness– A key aspect of mindfulness is being aware of one’s body and remaining anchored in the present moment. The anxiety and dissociation that often accompany hyperarousal or hypoarousal can be distressing, but practising mindfulness can help reduce panic and foster a stronger connection to the body. Slow mindful movement like that in Thai Chi, Yoga, Qigong, Mediation.
Identify Triggers – Triggers can push individuals outside their window of tolerance and lead to hyperarousal or hypoarousal. By recognising these triggers and resulting nervous system disregulation, people can quicker to implement self care strategies to regulate their emotions and maintain their window of tolerance and cope with daily challenges.
Somatic Therapy – Hypoarousal is linked to the freeze response, where the body may shut down when there’s little chance of escaping a traumatic situation through fight or flight. This stored energy can manifest as anger, guilt, or muscle tension long after the threat has passed. Somatic therapy uses a bottom-up approach to therapy, helping individuals recognise bodily sensations, complete defensive responses and resolve lingering trauma.
Professional Help– Managing a narrow window of tolerance can be difficult to do alone, even with coping strategies. Seeking professional support for trauma can assist individuals in addressing the underlying causes of hyperarousal and hypoarousal while working to expand their window of tolerance in a safe and supportive environment.
Different types of arousal may benefit from different coping techniques. For hypoarousal, characterised by numbness and dissociation, stimulating the senses and engaging in physical exercise can help reconnect individuals with their bodies and nervous systems. In contrast, calming techniques like guided meditation, slow flow yoga or breath work can be more effective for calming hyperarousal.
Hyperarousal and hypoarousal are two facets of the same experience. When someone is pushed beyond their window of tolerance by a trigger, they may become hyperaroused and anxious, or hypoaroused and disconnected. Regardless of the reaction, it’s possible to widen the window of tolerance by addressing the root causes of trauma and providing support for coping with symptoms.
