Expanding Your Stress Tolerance: 3 Ways to Conquer Stress

Many of us are are going into fight or flight consistently throughout the day. This causes issues at work or in relationships. We can actually train ourselves to respond to stress in new ways.

3 Ways To Expand Your Stress Tolerance: pic.twitter.com/0Tn6LsbK2P

— Dr. Nicole LePera (@Theholisticpsyc) April 1, 2023

When we experience a stressful situation, adrenaline is released and our autonomic (survival) responses kick in.

— Dr. Nicole LePera (@Theholisticpsyc) April 1, 2023

People with complex trauma often are easily emotionally aroused and emotionally flooded because their stress tolerance is very narrow. When our stress tolerance is narrow, we go into fight or flight on a regular basis.

— Dr. Nicole LePera (@Theholisticpsyc) April 1, 2023

A text message from our boss, someone cutting us off in traffic, consuming content online can all trigger this response.

— Dr. Nicole LePera (@Theholisticpsyc) April 1, 2023

In fight or flight:
- our breathing is shallow and quick
- our palms sweat
- our heart races
- we have tunnel vision (only focus on threat)
- we don't have access to logical thought
- we might have an urge to cry or scream

— Dr. Nicole LePera (@Theholisticpsyc) April 1, 2023

Each of us, has a window of tolerance or an internal ability to tolerate stress. Our window of tolerance is unique to us and based on our ability to self regulate.

— Dr. Nicole LePera (@Theholisticpsyc) April 1, 2023

We learn how to self regulate (ideally) in our developmental years through co-regulation. Co-regulation comes from a calm, attuned adult whose nervous system calms down our nervous system.

— Dr. Nicole LePera (@Theholisticpsyc) April 1, 2023

If you struggle with self regulation, there are intentional ways you can train your mind and body to tolerate stress in new ways.

— Dr. Nicole LePera (@Theholisticpsyc) April 1, 2023

It's not easy, and it does take commitment, but if you dedicate yourself to these practices, you'll teach yourself to relax (or at least stay grounded) in stress rather than becoming reactive (and doing things you later regret.)

— Dr. Nicole LePera (@Theholisticpsyc) April 1, 2023

We do this by putting ourselves into intentionally stressful (but safe) situations, where we feel that hit of adrenaline, and stay grounded and still in the experience.

— Dr. Nicole LePera (@Theholisticpsyc) April 1, 2023

3 Ways To Widen Your Window Of Stress Tolerance:

1. Cold exposure: put yourself in a cold shower for 30 seconds. You'll feel the adrenaline surge, just breathe and relax into the stress.

— Dr. Nicole LePera (@Theholisticpsyc) April 1, 2023

2. Meditation: meditation is stressful to most people because we have to witness our thoughts, rather than distracting ourselves from our thoughts. Meditate for 3-5 minutes. Sit with all the discomfort and resistance.

— Dr. Nicole LePera (@Theholisticpsyc) April 1, 2023

3. Witness your triggers: rather than going into autopilot, get curious. Observe yourself. Notice the sensations in your body, what you say, and what you think. This will teach your body that the response is fleeting and you can tolerate it.

— Dr. Nicole LePera (@Theholisticpsyc) April 1, 2023

These practices aren't easy, but they'll give you more confidence and a feeling of control over your internal emotional state.

— Dr. Nicole LePera (@Theholisticpsyc) April 1, 2023