What Is the Window of Tolerance?

The Window of Tolerance is a go-to self-awareness and mindfulness tool for therapists and mental health professionals. This model helps us know a person’s responses to stressors and how they can withstand different kinds of stress.

We all have a Window of Tolerance—our optimal zone to operate in as we navigate what each day brings. Within the window, we can respond to others in ways that are calm and measured. We can maintain healthy boundaries, think of consequences, and consider how others are impacted by our actions. Basically, it’s the range in which we can utilize a healthy amount of logic and emotion to make wise decisions.

When life happens, and we inevitably leave our Window of Tolerance, there are two states we can enter into: Hypoarousal or Hyperarousal.

Hyperarousal: Overactivation

In the hyperarousal state, our nervous system is very activated. Here, we might be feeling lots of things, including extreme anger, panic, or overstimulation. Our fight, flight, freeze, or fawn reactions might be activated as well. Because it shows itself more overtly, the hyperarousal state is sometimes easier for us to recognize.

Hypoarousal: Underactivation

In the hypoarousal state, we might be shutting down, disconnecting, or dissociating. Often, this can look like the symptoms of depression. We could be feeling emotionally numb or heavy and even have a desire to emotionally or physically withdraw from the world.

Returning to the Window of Tolerance

In either hyper- or hypoarousal states, the goal is to bring ourselves back into our Window of Tolerance where we can take care of ourselves. That’s not always easy. Sometimes we can swing from hyperarousal to hypoarousal (and vice versa). That’s okay—we just adapt the tools we’re using and work on getting back into our Window of Tolerance.

Signs of Hyperarousal and Hypoarousal States

What are the signs for your hypo- and hyperarousal states? Pause and write down some that you see in your life.

In hyperarousal, do you feel your body jump into action or panic mode, have flashbacks, or feel you say or do things impulsively?

In hypoarousal, do you feel your body shut down, feel yourself dissociating, feel like you can’t do anything, no longer want to do anything, or feel a desire to isolate?

Next, begin a list of what helps you re-enter your Window of Tolerance. What are the things that bring you back to a more centered, clear-minded place to make good decisions or feel more at peace?

Finding the Five Senses

A good starting place for collecting helpful tools that can bring you back into our Window of Tolerance is investigating the five senses and thinking about what brings you joy. What sights, tastes, smells, textures or sensations (touch), and sounds bring you a sense of calm?

Here’s an example using the five senses in nature to bring you to your Window of Tolerance:

Sight—For some it’s places like the park or the beach, focusing slowly and intently on what you can observe in detail rather than moving on quickly.

Taste—This could be a favorite drink or snack that you can bring with you to the park. Remember, if we’re in the hyperarousal state but need our “hug in a mug” that is coffee, opting for decaffeinated coffee can go a long way to not keep your nervous system stimulated.

Smell—This might be the smell of the ocean, fresh-cut grass, or the earth while gardening. You could also bring a drink or snack that you love the smell of.

Touch—You can bring a favorite blanket or chair with you, touch the sand or grass, or focus on how the breeze feels. Some people love the feel of a book when in nature.

Sound—You may want to put on music or just focus on the sounds at the park or beach (water, birds, leaves, etc).

Expanding the Window of Tolerance

Some of us might feel we have a smaller Window of Tolerance than others, meaning we leave it often and feel the hypo- or hyperarousal states. But don’t worry—we can actually make our Window of Tolerance larger.

We can expand our Window of Tolerance over time by assessing which state we’re in and continually being intentional (through trial and error) to bring ourselves back into calm and ease. It’s not about living a life that is delusional to pain and suffering or even avoiding it. Even in our Window of Tolerance, we can still weather significant grief and pain. Aiming to grow your Window of Tolerance allows you to care for yourself and those around you appropriately through those uncomfortable and painful emotions—and feel like you’re staying afloat in the process.

What Is the Window of Tolerance?