Understanding Your “Window of Tolerance”
The psychological concept known as the "Window of Tolerance" deserves our attention - a concept originally developed by Dr. Dan Siegel, MD to describe the optimal zone of “arousal” for a person to function in everyday life.
A lot of times we can get overwhelmed or shut down, and not know why. This may cause us to make impulsive choices, or turn to harmful coping strategies that don't ultimately set us up for success.
By bringing our awareness to what our window of tolerance is, and what kinds of situations we get in that impact how wide or narrow that is, can be really helpful for us to stay regulated and make choices that align with our values and needs.
This term refers to the optimal zone of arousal where a person is able to function most effectively. In this state, individuals are typically able to readily receive, process, and integrate information and respond in a thoughtful manner.
However, there are instances when one can move out of this zone, resulting in states of hyperarousal and hypoarousal.
Hyperarousal can be characterized by feelings of anxiety, agitation, and being overwhelmed.
Hypoarousal, on the other hand, is often characterized by a sense of disconnection, numbness, or a sense of being detached from one's environment.
Signs of someone moving outside their window of tolerance may manifest in various ways such as:
Restlessness
Difficulty focusing
Disconnection
Disturbances in sleep
Changes in appetite
Essentially, these are indicators that the individual's psychological balance has been disrupted and their nervous system can be activated. Fight, flight, freeze.
Many factors can cause an individual to exit their window of tolerance. These can include:
Stress
Traumatic events
Significant changes in life circumstances (like a job loss)
However, it is important to remember that reentering the window of tolerance is possible.
Integral strategies to facilitate this recovery involve:
Prioritizing self-care, such as ensuring adequate sleep
Maintaining balanced nutrition
Engaging in regular physical activity
Practicing mindfulness
Seeking professional help when needed
Nurturing one's emotional health by connecting with loved ones or pets
All of which I talk about in my 1:1 and Group Coaching Practices. Book a call to learn more about my practice.
Understanding the concept of the window of tolerance can significantly enhance our comprehension of mental health, thus promoting better self-awareness and fostering a supportive community.
Learn More About The Window of Tolerance
ARTICLE: You can find an article on Window of Tolerance from one of the most trusted sources in mental health, NICAMB.
VIDEO: Another resource I'm a big fan of it Dr Tracey Marks on YouTube.
She's subscribe worthy, and has a great video on the window of tolerance here.
PODCAST: Hear right from the man himself, Dan Siegel and host David Treleaven. I'm a huge fan of David's work around trauma sensitive mindfulness and he cribbed a lot from Dan's work on the window of tolerance and mindfulness in his own work. I've learned a lot from both of them, and highly recommend.
INVITATION: How do you relate to the concept of "Window Of Tolerance"? Do you notice specific times or situations that tend to knock you out of your window? Sit with this concept for a while and journal any revelations.
