The Window of Tolerance

How do you take control of your reactivity?

Coping with everyday stressors can be challenging especially when we experience anxiety and overwhelm. The window of tolerance is a term coined by Dr. Dan Seigle to help clients understand and visualize their bodies activation level in the face of stress. It refers to the range of emotional and physiological states in which one can function effectively and cope with life's challenges without becoming overwhelmed or shutting down.

Nervous system response

When we speak of arousal in psychology we often mean someone’s reactivity level and quickness to escalate in stressful situations. It is a reaction of the body and nervous system often triggered by internal, unconscious, memories and emotions. According to Dr. Seigle, optimal arousal or “the window of tolerance” is when we feel the most relaxed, calm, open, at home in our body, and are able to cope with life’s challenges. We are better able to stay in the window of tolerance when we are well nourished, rested, and exercised. Here we can manage both positive and negative emotions and feelings appropriately and with relative confidence.

Outside the window reactivity

However, life’s experiences can teach and condition us to have larger or smaller tolerance levels to stress, taking us out of our unique windows. Dr. Seigle notes that when out of our window we can become hyper-aroused or hypo-aroused. In hyper-arousal we move outside the upper limits of our window, experiencing extreme anxiety, panic, overwhelm, anger, racing thoughts, and erratic choices. At these times we might feel out of control, at our wits end, or snap at someone without thought. In hypo-arousal we move outside the lower limits of our window often numbing out our experience or disassociating from overwhelming emotions and instead opting to shut down. This state is most relevant to traumatic experiences and emotional flooding. Here it becomes hard to engage with others and stay open to the world as the body and mind detach and distance from their experience.

Awarness of your unique window

Therapeutic work often involves bringing awareness to clients window of tolerance and working on skills to develop it further. Exploring the window of tolerance can help you develop emotional regulation skills, which are essential for mental well-being and feeling effective in interpersonal relationships. Learning how the body and mind react and respond to stressors can bring a greater sense of awareness, resiliency, and empowerment to how you perceive challenges and respond to stress.