What is the “Window of Tolerance”?

Think of your emotions and nervous system like a window. When you're inside that window, you feel okay – maybe not perfect, but you're able to think clearly, make decisions, and handle stress. You’re in your 'zone' – calm enough but still alert. But when stress gets too high, you can get pushed outside that window. Some people go up – they might feel anxious, panicky, angry, or out of control. That’s called being in 'hyperarousal.' Others go down – they might feel numb, shut down, disconnected, or frozen. That’s called 'hypoarousal. Some go up and down – between hyper-arousal and hypo-arousal, experiencing both kinds of symptoms.

One of the main goals of somatic psychotherapy is to help you recognize when you’re getting pushed outside the window of tolerance and find ways to bring yourself back in – and even widen the window over time, so you can handle more stress without going into overwhelm or shutdown.

The goal isn’t to be perfectly regulated all the time. It’s normal and okay to move in and out of your window of tolerance as a response to stressors.

The adaptive nature of our nervous system is what helps us survive. At times, our nervous system can get stuck outside the window of tolerance due to ongoing or acute amounts stress or trauma. When this occurs, it is helpful to have awareness and resources to support yourself in safely returning into your window of tolerance–the state of being that allows you to be your most grounded self.

The more you are aware of your window of tolerance, the easier it is to:

• communicate

• calm down

• overthink less

• have more energy

• make decisions

• cultivate healthy and safe relationships

• tap into your creativity and strengths

• perspective take

• complete tasks, to-dos, work

• experience joy and peace

• experience more restful sleep

• repair after rupture with your partner, family members, friends, etc.

• feel peaceful in your body

• live in the present moment