ADHDers often struggle with our capacity for handling too much sensory input and/or emotions like frustration or embarrassment.
This sensitivity—emotional, sensory, or cognitive—is deeply tied to our window of tolerance and the brain's regulation of arousal states.
What is the Window of Tolerance?
The window of tolerance is the optimal zone of brain arousal where we can process emotions, manage stress, and function effectively.
When we're within this "window," we feel balanced and able to handle challenges. With ADHD, staying within this window is often harder due to difficulties with emotional regulation, sensory processing, and executive function.
Individuals with trauma (Most ADHDers) have a lower window of tolerance for handling stress and can get stuck in fight or flight, hindering our processing power. It takes less to push us into hyperarousal (overstimulation) or hypoarousal (shutdown).
Everyday stressors—like noise, unexpected changes, or interpersonal conflicts—can quickly overwhelm the ADHD brain, pushing it outside this balance.
Hyperarousal
Hyperarousal is when our nervous system is overstimulated, often causing heightened emotional and sensory sensitivity.
With compounded stress, we can end up living in this state of hyperarousal where…
We’re extra sensitive to lights and sounds
Our thoughts race and we’re hypervigilant
Simple mistakes or hiccups can make our hearts race & palms sweaty
We feel irritable, tense, and even jittery muscles
Hypoarousal
Hypoarousal is the opposite state—understimulation. ADHDers often describe this as a feeling of shutdown or "brain fog."
Hypoarousal can make us feel…
Foggy, numb, & detached
Ready to give up
Burned out, depressed, & shut down
Difficulty with processing words
ADHDers often experience both ends of their window of tolerance in a single day. Being at work hyperaroused and high strung, then returning home hypoaroused and disconnected from family, responsibilities, and the things we typically enjoy.
What Can We Do About It?
Grounding with ADHD
Hold something heavy
Cold press on your face
Butterfly hug
EFT Tapping
Focus on 5 second inhales and exhales
Identify things that you can see, hear, feel, and smell around you
Gentle exposure therapy: In sustainable moderation, try...
Facing stressors & solving problems
Addressing difficult emotions instead of ignoring
Pushing your physical capabilities (E.G. working towards running a mile, lifting weights)
Check off your basics: Your window of tolerance is most directly affected by your bodily needs. Make sure you’re getting enough...
Quality sleep
Nutrition
Moving your body
Positive interactions with others
Dopamine Boost: The ADHD brain's need for stimulation can heighten reactivity and lead to hyperarousal, while sufficient dopamine helps maintain our window of tolerance.
Incorporate activities that add a boost of dopamine into your daily routine. Remember N.I.C.U. - Novel, interesting, challenging, or urgent.
Expand your window of tolerance and "Activate Your ADHD Potential" when you learn the strategies designed for ADHD brains in my # 1 Best Selling book/workbook
You've got this, 💙
Coach Brooke
