The Concept
"Safety is not the absence of threat; it is the presence of connection."
The goal of therapy is not to get rid of anxiety completely. Anxiety is part of being alive. The goal is to widen your "window of tolerance"—the emotional zone where you can feel stress without shutting down or blowing up.
When we build capacity, we are essentially building a bigger container. The same amount of anxiety that used to flood a "shot glass" sized container will feel manageable in a "bucket" sized container. We build this capacity through small, deliberate acts of bravery and connection.
We don't shrink the world to fit our fear; we grow our capacity to meet the world.
1 Deep Reflection
Knowing Your Edge
Where do you feel the limit of your tolerance? (e.g., chest tightness, racing thoughts, urge to run). This is your "edge."
Resources
What helps you stay in your body when feelings get big? (e.g., nature, a specific person, movement).
The Turning Point
Moving from Insight to Action
🎧 Guided Audio Meditation (5 min)
1. Titration
Practice touching the edge of the anxiety for just 10 seconds. Deliberately think of something that worries you, feel the physical response, and then retreat to safety (distraction or soothing).
This teaches your nervous system that you can visit the edge and return safely.
2. The Anchor
Identify one physical anchor (feet on floor, hand on chest) that is "neutral" or "safe." When you feel yourself leaving your window of tolerance, touch your anchor. Take 3 breaths. Do not proceed until you are back in your body.