Understanding the Window of Tolerance

We experience a spectrum of emotions. Imagine our emotions on an “emotion thermometer” of sorts. Where would some emotions land on it? High, low, in the middle? Dan Seigel describes this middle zone as our “window of tolerance,” or the optimal zone for arousal. In this window, our thoughts are not obstructed by feeling overwhelmed or stressed. We’re clear-headed and can make our day-to-day decisions with ease. 

When our emotions and arousal creeps outside of this window of tolerance, we become dysregulated. We may become either hypo- or hyperaroused. We enter these states because we are perceiving a threat or danger. 

When we become hypoaroused, or emotional and physical functioning drops on the thermometer. We may feel numb, depressed, or fatigued. We shut down. When we experience hyperarousal, our emotions are at the high end of the thermometer. We may experience physical and emotional symptoms linked to anxiety, anger, panic, or frustration. We’re totally overwhelmed in this state. When we are dysregulated, either above or below our window of tolerance, it affects many facets of our life: our ability to make decisions, ability to communicate effectively, our appetite, and ability to sleep. 

Chronic stress and experiencing traumatic events can narrow our window of tolerance. Our threshold for what may trigger a dysregulated state lowers. While our window can shrink, we can also widen our window of tolerance. How do we do that?

We can increase our window of tolerance through improving our ability to regulate our emotions. The larger this window is, the better we are at tolerating stress and the more emotionally resilient we become. Mindfulness, grounding exercises, breathwork, physical movement, spending time in nature, and establishing a self-care routine are all different ways to help with widening our window of tolerance.

Want to learn more about emotion regulation, how to increase your window of tolerance, and thus better handle the stressors of life? Therapy can be a great place to explore what triggers us, as well as learn skills to help us cope.

Leslie Beattie is a pre-licensed therapist at Marigold Counseling. Interested in working with Leslie? Click here to learn more!