Window of Tolerance is a concept that I discuss often with my clients, especially when we talk about emotional dysregulation and overwhelm. Why is that? Because when we can maintain a more open “window of tolerance”, we are less likely to find ourselves tipped into overwhelm. Let me explain…
What is it?
The term was originally coined by Professor of Psychiatry, Dan Siegal1 when he proposed that between the states of hyperarousal and hypoarousal , there is an optimal zone of emotional and physiological arousal in which we are able to tolerate and respond to our emotions and experiences.
Hyperarousal looks like ‘fight’ or ‘flight’ with feelings of anxiety or panic, hypervigilance, overwhelming emotions such as anger, terror, or being distraught. Hypoarousal looks like ‘freeze’ – numbness, listlessness, blankness, stillness.
When you are at optimal arousal, however, you are able to think clearly, respond effectively and manage your emotional experience.
Your Window of Tolerance is not static
Throughout your day, your level of arousal changes fluctuates up and down but so long as you are in your Window of Tolerance, you cope with these fluctuations and continue to respond appropriately to the events of the day.
Experiences such as trauma, stress, burnout, and adverse life experiences can narrow your window of tolerance, as can sensory overload, hunger, poor sleep, sub-optimal nutrition, and illness.
When you window is narrower, things that you might normally cope okay with send you into hyper- or hypo- arousal.
It can be increased
The good news is that you can increase the size of your window of tolerance too. Some of the ways you can do this are the flip-side of the things that narrow it, such as getting good sleep and eating a nutritionally balanced diet. Good self-care in general can help you widen the window (see my article on creating a self-care menu for ideas). Mindfulness practices and breathing exercises are also window wideners – they are also helpful to calm your nervous system when you are tipped out of your window of tolerance. If chronic stress or trauma are impacting your window of tolerance, seeking help from a professional might be of benefit to address the root causes of your overwhelm, leading to a generally more open window of tolerance.
Sensory overload and Window of Tolerance
When it comes to sensory overload, something that many neurodivergent people experience regularly, the goal is not to learn to “tolerate” more sensory input. Ultimately, this leads to further burnout and overwhelm. Rather, understanding your sensory profile, your preferences and your triggers, can help you to manage your sensory load and it is this that will help you stay within your optimal arousal zone, or Window of Tolerance.
I hope this helps you understand the concept of Window of Tolerance, particularly in a neuro-affirming way, and that you can use this information to aid your emotional regulation.
References:
- Siegel, D.J. (1999). The Developing Mind. New York: Guilford.