March 2025

Expand Your Comfort Zone by Understanding the Window of Tolerance (or as I call it… The Window of Welcome!) The nervous system acts as our body’s command center, constantly shaping how we respond to the world. An essential concept— the Window of Tolerance (WoT)— or what I like to refer to as the Window of Welcome (WoW), plays a crucial role in regulating stress, resilience, and social connection. But what do these terms mean, and how do they affect our emotional well-being? What Is the Window of Tolerance? The Window of Tolerance refers to the range in which a person can effectively function on...

Welcome the Spring Equinox with Fresh Energy and New Beginnings Spring brings the promise of warmer days, longer daylight, and nature’s renewal. As I bike to work each morning, I’ve noticed the birds chirping a little louder, as if they too sense the shift in seasons. Spring is a time of growth, transformation, and fresh starts. Many cultures around the world celebrate the arrival of spring as their New Year—from the Holi Festival of Colors in India to Higan in Japan, the Lunar New Year in China, and Baba Marta Day in Bulgaria. These traditions mark a collective awakening—a time to shake...

Challenging Fear Means Building Resilience in the Unknown Stepping out of your comfort zone and challenging fear can be unnerving. The fear response kicks in, and suddenly, you’re second-guessing your decision to try something new. What’s the benefit? What’s the payoff? How do you tap into motivation to keep going? Yet, beyond that fear lies personal growth—a place where you push your boundaries, deepen resilience, and transform your life in ways you never thought possible. This is often referred to as the “growth edge”—the intersection of fear and opportunity. But what exactly is this growth edge? How do fear, unfamiliarity, and even your...

Have you ever felt a sense of calm when talking to someone who genuinely listens? Or perhaps a sudden wave of unease in response to another person’s anxiety? These experiences highlight an essential psychological and physiological process known as co-regulation. Rooted in Polyvagal Theory, co-regulation plays a crucial role in emotional well-being, helping adults navigate complex social interactions. Mastering co-regulation can strengthen relationships, enhance self-awareness, and foster healthier social dynamics. Let’s explore what it means and how to incorporate it into daily life. What is Co-Regulation? Co-regulation refers to the mutual exchange of emotional and physiological cues between individuals that create a sense...