Aiming for the goldilocks zone in finding our window of tolerance
The Goldilocks Zone is a region around a celestial star where conditions are ‘just right’ to support liquid water. This means the environment is neither too hot nor too cold, hence the name.
The goldilocks zone in therapy is when our nervous system is functioning at its best; where anxiety motivates without overwhelming, where our cognitive processes maintain equilibrium.
We are balanced and we have found our window of tolerance. This is when our nervous system is regulated and this is what we are aiming for.
Understanding the Nervous System in a Performing Arts Context
Monti & Carroll’s research on the nervous system found that the autonomic nervous system can’t always tell the difference between a real physical threat and the chronic social threat of being watched and judged.
The performer isn’t necessarily experiencing nerves; their body might be responding as if they’re in danger.
When this happens, the nervous system responds to a threat. The performers’ heart rate goes up, cortisol is flowing, the immune system is compromised, and digestion is disrupted. There is the potential for this to happen daily.
Earlier work by Chong on musicians came to the same conclusion. Chronic stress activation in performing arts students, changes how the central nervous system processes threats. Their bodies are designed to stay on high alert. Then it is no longer anxiety, but a personality flaw. It becomes a nervous system being shaped by its environment.
It’s important to remember that anxiety is a natural response and can be helpful. In fact, it’s a vital internal alarm system. We need it for protection. Anxiety releases adrenaline and cortisol, these hormones can enable us to work harder, enhance performance and be more prepared.
I want us to consider the activation of anxiety, is it being activated when it doesn’t need to be?
I’m not suggesting this is happening to all students all the time, however, by the nature of the environment in which dancers exist, there is the possibility of this happening.
Overwork and Burnout
Overwork and burnout cause the same issue with our nervous system. There is the potential of pushing through what the body is capable of, possibly ignoring signs and symptoms.
Feelings of not wanting to ‘let anyone down’, missing out on opportunities, appearing incapable, could all be reasons why a performer stops listening to their body.
Then there is a danger that there might be a disconnect between the mind and the body. Awareness of the body’s physical limits may be reduced due to the impact on the nervous system making it difficult for the performer to recognise when they have reached their physical capacity.
This is where balance comes in and where health and wellbeing meet extremely hard work.
When the balance is there, when the mind and the body are connected as much as is possible, the healthier the performer and the better the performance.
When it comes to overwork and burnout, I’m thoughtful about long term success. If there is not a recognition of what is happening physically, and an awareness of the limits of the body, then there is a risk of issues arising. This could impact the longevity of a dancer’s career.
In Steven McRae’s documentary he talks about pushing himself to the point of a serious injury. He also talks about the profession needing to change, and the expectation of quantity of work being too great.
I wonder if there is often also a ‘Yes’ mentality. When I was training and working, I certainly felt that ‘Yes’ was the only acceptable answer, and there was a sense that if I didn’t say yes, there would be someone else behind me that would. I often felt dispensable in my career.
For careers where your body is your instrument, the importance of the mind and body to be connected is crucial, and there is often the potential that that connection is being disrupted.
Ask yourself, when do I perform at my best?
When we are working hard, motivated and excited, alongside feeling regulated, relaxed, secure and safe, we are in our window of tolerance.
Hannah Windows is a BACP accredited psychotherapist and counsellor who specialises in the performing arts and elite training.
References
Monti, E. & Carroll, L. M. (2023). Psychology of Performance
Chong, J. (2018). Musicians’ Health Problems: A Psychophysiological Approach
Steven McRae – Dancing Back to the Light – BBC iPlayer