Name: 免費治療工具：寬容之窗 (Free Therapy Tool: The Window of Tolerance)
Uploaded: 2025-07-25T17:21:12.000Z
Duration: 3 min 27 s

情態副詞

So whenever I talk to my friends, I like to ask them, what are you learning lately?

是以，每當我和朋友哈拉時，我都喜歡問他們：你最近在學什麼？

轉承詞

Because, you know, all the girlies are in therapy and I need content.

因為，你知道，所有的女孩都在接受治療，而我需要內容。

Well, actually, my therapist just taught me about the window of tolerance.

實際上，我的心理醫生剛剛教了我關於 "容忍之窗 "的知識。

So everyone has a window of tolerance where you're able to be settled, deal with life's day-to-day stresses, self-regulate, and think rationally.

是以，每個人都有一個容忍的窗口期，在這個窗口期裡，你可以安定下來，應對每天的生活壓力，自我調節，理性思考。

And some people have a window that's large, but for people who have experienced trauma, it can be reduced significantly.

有些人的 "窗口期 "很長，但對於經歷過創傷的人來說，"窗口期 "可能會大大縮短。

It's actually one of the primary symptoms of PTSD.  My window of tolerance is actually the size of a cat door.

這其實是創傷後應激障礙的主要症狀之一。  我的忍耐窗口其實只有貓門那麼大。

So everyone has experiences that will push them out of their window of tolerance, either into hyperarousal, which is fight, flight, or freeze.  It's anxiety and fear and emotional overwhelm and angry outbursts, or hypoarousal, which is a shutdown or collapsed response.

是以，每個人都會有這樣的經歷，這些經歷會將他們推離自己的忍耐窗口，要麼是過度焦慮，也就是戰鬥、逃跑或凍結。  這就是焦慮、恐懼、情緒失控和憤怒爆發，或者是過度焦慮，也就是關閉或崩潰反應。

It's numbness, depression, disassociation, emptiness.

它是麻木、抑鬱、不合群、空虛。

And when you're not in your window, you can't process stress or emotions or make rational decisions.

而當你不在你的窗口時，你就無法處理壓力或情緒，也無法做出理性的決定。

So what do you do when you're in either of those states?

那麼，當你處於這兩種狀態時該怎麼辦呢？

So if you're in hyperarousal, you should do regulation techniques to actually calm yourself down.

是以，如果你處於過度焦慮狀態，你應該使用調節技巧讓自己真正平靜下來。

是以，呼吸練習、冥想、寫日記。

But if you're in hypoarousal, you need to do activities that raise your energy, like going on a walk or exercise.

但是，如果你處於低焦慮狀態，你需要做一些能提高你能量的活動，比如散步或鍛鍊。

Okay, so activities that bring your nervous system back into neutral territory.

好了，讓你的神經系統回到中性狀態的活動。

And what's really cool is that I'm actually working with my therapist to expand my window of tolerance so that I'm just more able to cope with challenges and existing.

最酷的是，我正在和我的治療師一起擴大我的容忍度，這樣我就更有能力應對挑戰和現有的一切。

Okay, so everyone is different, but for me, that's honoring my body's needs and energy levels on an intuitive level.

好吧，每個人都不一樣，但對我來說，這就是在直覺層面上尊重我身體的需求和能量水準。

So I'm basically saying no when I need to, setting boundaries, making sure that I get enough exercise, aggressively protecting my sleep schedule.

是以，我基本上是在需要的時候說 "不"，設定界限，確保我有足夠的運動量，積極保護我的睡眠時間。

And also I've noticed getting massages really helps me ground in the present and in my body more.

我還注意到，按摩真的能讓我更貼近當下，更貼近自己的身體。

And the more that I really listen to my body and nourish it, the more tolerance and capacity I have.

我越是傾聽自己身體的聲音，越是滋養自己的身體，我的耐受力和能力就越強。

Oh, oh, no, I'm not gonna pay you for this free therapy information.

哦，哦，不，我不會為這些免費的治療資訊付錢給你的。

I'm just gonna make a video about it and then share it with the world.

我只是想拍一段視頻，然後與全世界分享。

This video is brought to you by Squarespace.

So Daddy Squarespace makes it easy to create a beautiful website, engage with your audience, and sell anything from products to content to time.

是以，Squarespace 爸爸可以輕鬆創建一個漂亮的網站，與閱聽人互動，銷售從產品到內容到時間的任何產品。

With Squarespace Blueprint, you can choose from professionally curated layout and styling options to build a unique online presence from the ground up.

有了Squarespace藍圖，您可以從專業策劃的佈局和風格選項中進行選擇，從頭開始打造獨一無二的在線形象。

Easily launch your website and quickly get discovered with optimized SEO tools.

利用優化的搜索引擎優化工具，輕鬆啟動您的網站並迅速獲得關注。

If you don't know internet lingo, that basically means you show up more often to more people and can grow the way that you want.

如果你不懂網絡行話，這基本上意味著你能更頻繁地出現在更多人面前，並能以你想要的方式發展。

They also have flexible payments, which makes checkout for your customers super simple because they can select whatever works best for them, whether it's credit cards, PayPal, Apple Pay, and more.

它們還具有靈活的支付方式，讓顧客結賬變得超級簡單，因為他們可以選擇最適合自己的支付方式，無論是信用卡、PayPal 還是 Apple Pay 等。

And if you're a video creator like myself, you can upload your video content, organize your library, and sell access to your catalog by adding a paywall to your content.

如果你和我一樣是視頻創作者，你可以上傳視頻內容、整理資料庫，並通過為內容添加付費牆來出售目錄訪問權。

From helpful AI tools to client invoicing, streamlining your workflow has never been easier than with my daddy.

從有用的人工智能工具到客戶發票，有了我的爸爸，簡化工作流程從未如此簡單。

請訪問 squarespace.com 免費試用。

And whenever you're ready to launch, go to squarespace.com slash Anna to save 10% off your first purchase of a website or domain.

無論何時準備啟動，訪問 squarespace.com slash Anna，首次購買網站或域名可節省 10% 的折扣。

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免費治療工具：寬容之窗 (Free Therapy Tool: The Window of Tolerance)

anxiety

meditation

depression

content