Compiled below are some resources that you may find useful in times of distress and well-being.
- Distress Centre of Toronto: 416-408-4357 also see Distress and Crisis Ontario
- Gerstein Centre Crisis Line (24 hr): 416-929-5200
- Suicide and Crisis Hotline (24 hr): 1-800-448-3000
- Assaulted Women’s Help Line (24 hr): 1-866-863-0511
- Toronto Rape Crisis Centre/Multicultural Women Against Rape
(24 hr): 416-597-8808
- Kids Help Phone Phone (20 and under): 1-800-668-6868
- Seniors Safety Line (24 hr): 1-866-299-1011
- Lesbian Gay Bi Trans Youth Line (26 and under): 416-962-9688
- Trans LifeLine: 1-877-330-6366
- Hope for Wellness (all Indigenous peoples, 24 hr): 1-855-242-3310
- National Indian Residential School Crisis Line (24 hr): 1-800-721-0066
- Black Youth Helpline: 1-833-294-8650
- The 519: crisis, drop in, and peer supports in Toronto
- LGBTQ+ Healthcare Directory: a project of the Tegan and Sara Foundation and GLMA – Health Professionals Advancing LGBTQ+ Equality
- Rainbow Health Ontario Directory: designed to help you find health and social service providers who have expressed a commitment to providing competent and welcoming care to LGBT2SQ people in Ontario.
The window of tolerance is a concept originally developed by Dr. Dan Siegel, MD to describe the optimal zone of “arousal” for a person to function in everyday life. When a person is operating within this zone or window, they can effectively manage and cope with their emotions.
For clients who have experienced trauma, it is often difficult to regulate emotions and the zone of arousal where they can function effectively becomes quite narrow.
When a client is traumatized, it can be especially difficult for them to stay grounded in the present because the past is more vivid and intrusive. Someone constantly living in their past trauma is primed to detect threat — and enter into that state of defense. That means they generally have a very narrow window of tolerance.
The stress of a traumatic memory or trigger may cause them to be pushed out of their window of tolerance. Even seemingly minor stressors can cause a client to dissociate, get angry, or feel anxious – leading to states of hyperarousal or hypoarousal.
Information sourced from NICABM.
Here are some images and worksheets to help you understand this concept better:
Couples and partners often find these pieces of relationship difficult. Here are some readings to aid in strengthening your inter-personal relationships and to create better patterns of communication:
- Six Hours a Week to a Better Relationship: small habits that will create a stronger connection with one another
- State of the Union Meeting: share both things that are working well and things that need to be addressed weekly with your partner
- Sound Relationship House: create solid foundations for your relationships to flourish
- Emotional Disconnection: how to engage with your emotional disconnection in relationship
- Compromise: what may be hindering you from compromising in relationship
These are just tools that I’ve found helpful. If these help or harm you in some way, please stop engaging, and bring those feelings that arise into session. Note, that these are not catchalls, and may not represent your experience or feelings of these situations.
Take these in with discernment.
Podcast: We Can Do Hard Things
267. The #1 Relationship Strategy with Dr. Becky Kennedy
Dr. Becky Kennedy returns to walk us through the #1 strategy for all relationships: REPAIR. She teaches us how to repair by revisiting hard moments to infuse them with love, connection, and new perspectives – and what happens when we don’t repair (it’s not good).
|Understanding and Creating Boundaries↠
|Releasing Shame from Your Body ↠
|Pain of Feeling Again and Again ↠
|Four Pillars of Self-care ↠
|Experiencing Somatic Therapy ↠
|Move from Thinking to Feeling ↠
|What Boundaries Sound Like ↠
|Understanding Inner Child Work ↠
|Somatic Anger Release ↠
|Creating Small Moments of Joy ↠