The concept of the "window of tolerance" was first introduced by Dr. Dan Siegel, a well-known psychiatrist and researcher in attachment theory.
The window of tolerance describes a person's ability to regulate their emotional and physiological responses to stressors in their environment. These are often referred to as "triggers."
The Window of Tolerance is the range of emotions or stress that a person can handle without becoming overwhelmed or too aroused, on one hand, or shutting down or numbing out, on the other.
The metaphor of a window is used because just like a window has a limit or threshold in what it can hold (too much pressure or too little would make it break or useless). Similarly, a person's ability to tolerate stress and emotions also has a limit or range. It's important to know, this window varies from person to person and can be affected by individual experiences, mental health, and other factors. Everyone is not the same.
A person who is within their window of tolerance is able to do at least these three things well: function, adapt to changes, and cope with stress.
This “window” is not fixed and can vary widely depending on the individual and the context or situation. People who have experienced trauma or suffer from anxiety or depression can have a narrower window of tolerance, meaning they are more easily triggered to become over-stimulated or shut down when faced with stressors or emotions. This is understandable due to the difficult nature of these experiences. On the other hand, people who have worked to develope resilience or have had positive early experiences may have a wider window of tolerance. As a result, they can handle more stress without becoming overwhelmed or numb.
What happens when someone is outside the window?
When people are outside of their window of tolerance, they may experience a range of emotional responses. These responses can be under-arousal or hyper-arousal, depending on the individual. Under-arousal refers to the state of feeling numb, disconnected, or dissociated. This is often one of the ways that people who experience trauma (such as childhood abuse or neglect) cope with overwhelming experiences. They shut down or disconnect from the present moment in order to protect themselves from further harm. Hyper-arousal, on the other hand, refers to feeling jumpy, anxious, or angry.
How can understanding this model for processing experience help? For one, it can help individuals recognize when someone is experiencing emotional dysregulation (being outside of their window of tolerance) and to work towards re-establishing their window through various interventions. It can also help individuals to identify their own window of tolerance and develop healthy coping mechanisms to stay within it.
Looking to expand your window? Try the following to see what works best for you:
DEEP BREATHING
Taking slow, deep breaths can help calm the body and regulate the nervous system.
MEDITATION
This practice trains the mind to focus on the present moment without judgment, which can help reduce stress and anxiety.
PROGRESSIVE MUSCLE RELAXATION
Tensing and relaxing muscles in a rhythmic way can help release tension in the body and reduce anxiety.
SELF-COMPASSION
Being kind and compassionate towards oneself can help reduce self-criticism and promote emotional resilience.
COGNITIVE COACHING
Working with a cognitive coach to identify triggers and develop coping strategies can help individuals stay within their window of tolerance.
