Window of Tolerance, a term first used by Dr. Dan Siegel, references the area in which we are able to tolerate and function through emotions and interactions without becoming overwhelmed. While in our Window of Tolerance, we are able to access and use the parts of our brain that allow us to regulate our emotions, practice self control, engage in relationships, and complete daily tasks that require organization, planning, and problem-solving.
However, when we exit our Window of Tolerance through hypo or hyper-arousal, we lose access to those critical pre-frontal cortex and executive functions and can experience difficulty completing daily tasks and maintaining relationships.
what does it mean to exit your window of tolerance?
Well, that depends. It can feel different depending on which direction you exit your Window of Tolerance. If you exit through the top of your Window of Tolerance, it’s referred to as hyper-arousal. Hyper-arousal is associated with our fight or flight survival response and may, for example, feel like uncontrollable outbursts, rage, impulsivity, anxiety, or an overall feeling of overwhelm.
However, you may also exit your Window of Tolerance from the bottom– through hypo-arousal. If hyper-arousal is our fight and flight response, hypo-arousal represents the freeze survival response. Hypo-arousal may feel like dissociation, disconnection, or completely shutting down.
understanding your window of tolerance
You may be thinking, that’s all great information- but what exactly am I supposed to do with this? Understanding our Window of Tolerance can be a helpful tool because, as we work to understand what sends us outside of our Window of Tolerance, we can work to increase that space and retain access to our pre-frontal cortex and executive functions.
how to increase your window of tolerance
mindfulness
Mindfulness practices can be an invaluable tool to keep our nervous systems in balance and increase the space in which we are able to remain emotionally regulated.
Grounding Techniques
Especially useful for combating hypo-arousal, grounding techniques assist in increasing connectivity with self and surroundings.
Intentional Breathing
Similarly to grounding techniques, using breath to anchor oneself to the present moment can be a useful tool to expand our Window of Tolerance.
Overall, understanding our Window of Tolerance can be extremely beneficial as it provides us a launching point to examine areas in which we exit our optimal zone of functioning and utilize tools to increase the time spent within our Window.
For more tips and tricks about emotional regulation, feel free to schedule a 20-minute consultation with me!
Meet The Author
MAEYSON NOVELO
MS, LAC
Meet The Author
Maeyson is a Clinical Therapist at Sea Glass Mental Health. She works with adults, teens, and couples and specializes in anxiety, depression, stress, trauma, life changes, and coping skills.
