Window of Tolerance

What is your window of tolerance?

Your window of tolerance represents your ability to respond effectively to stress. You can think of this as your optimal zone of nervous system arousal. When you are inside your window of tolerance, you are more likely to feel connected to yourself, calm, and safe.

However, when we are upset or triggered, the emotional part of the brain (the limbic system, including the amygdala) takes over, overpowering the rational part of the brain (the prefrontal cortex). This results in a person reacting without the usual regulation and control exerted by the prefrontal cortex, which is responsible for rational thought, decision-making, and moderating social behavior.

A Narrow Window of Tolerance

Experiencing traumatic events makes someone more likely to develop a narrow window of tolerance. Chronic stress in childhood can disrupt the normal development of the brain’s stress response systems, making it harder to regulate emotions and cope with stress in later life. In addition exposure to stressful situations, such high-pressure work environment, long-term relationship problems, or chronic illness, can overburden an individual's ability to cope and reducing resilience to stress.

People with a narrow window of tolerance have an overactive stress response system, causing them . They may react strongly to situations that seem relatively minor or become depleted after everyday tasks. Because their threshold for becoming emotionally overwhelmed is lower, these individuals may often find themselves feeling overly anxious, agitated, upset, or shut down.

When you are above your window, you are in a state of hyperarousal. During these times, you might feel:

• Anxious, frantic, or panicky

  1. Restless, jumpy, or fidgety

  2. Shaky or trembly

  3. Tingly or breathless

  4. Irritable

  5. Angry or rageful

When you are below your window, you are in a state of hypoarousal. During these times, you might feel:

• Tired or lethargic

• Emotionally dull

• Helpless or powerless

• Heavy or depressed

• Floaty, dizzy, or nauseous

• Shutdown, disconnected, or numb

You might notice that you have a tendency toward one side of this nervous system imbalance, or you might alternate between both hyper and hypoarousal.

It is common to engage in learned coping strategies to help you manage

your distress. You might:

• Work excessively hard

  1. Stay busy or try to distract from your emotions

  2. Think obsessively or escape into your mind

  3. Need to feel in control or be perfect

  4. Abuse food by over or undereating

  5. Use substances, such as cigarettes, alcohol, or drugs

  6. Engage in reckless sexual activity

How do you widen your window?

Mindfulness Practices: Mindfulness helps you stay present and aware of your feelings and reactions without becoming overwhelmed. Techniques like deep breathing, meditation, and body scans can improve your ability to remain within your window of tolerance.

Therapy: Especially for those who have experienced trauma or have mental health conditions, therapy can be crucial. Methods like trauma-informed therapy, psychodynamic therapy, dialectical behavior therapy (DBT), or Eye Movement Desensitization and Reprocessing (EMDR) are effective in teaching emotional regulation and processing past experiences.

Emotional Regulation Techniques: Learning how to identify and manage emotions can prevent extreme reactions. Techniques like naming your emotions, journaling, and practicing self-compassion can be beneficial.

Stress Management: Engaging in activities that reduce stress, such as exercise, hobbies, or relaxation techniques, can help keep you within your window of tolerance.

Social Engagement: Spending time with friends and family who you enjoy spending time with helps maintain connection and regulate the nervous system.

Healthy Lifestyle Choices: Regular exercise, adequate sleep, and a nutritious diet can improve overall mental health and enhance your capacity to manage stress and emotional responses.

Grounding Techniques: When you feel overwhelmed, grounding techniques can bring you back to the present moment. This includes sensory activities like holding a cold ice cube, touching a textured surface, or practicing deep breathing.

Setting Boundaries: Learning to say no and setting healthy boundaries in personal and professional relationships can help manage stress levels and prevent burnout.

Self-Care: Regular self-care is crucial. This doesn’t just mean indulgence but encompasses taking time for activities that genuinely rejuvenate and restore you, such as spending time in nature, engaging in creative activities, or simply resting.

Education and Awareness: Understanding your triggers and the signs that you are moving out of your window of tolerance can help you take early steps to manage your response.