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Window of Tolerance
Window of Tolerance – Origin & Concept
The concept of window of tolerance was first articulated by Siegel in 1999: “Each of us has a window of tolerance in which various intensities of emotional arousal can be processed without disrupting the functioning of the system.” (4, p281) .
Siegel proposed that: “One’s thinking or behavior can become disrupted if arousal moves beyond the boundaries of the window of tolerance. For some persons, this window may be quite narrow. For such individuals, emotional processes may only become conscious when their intensity nears the boundaries of the window and is on the verge of disorganizing the functioning of the system. For others, a wide range of emotion may be both tolerable and available to consciousness—from pleasant emotions including joy, excitement, or love, to unpleasant ones such as anger, sadness, or fear.” (4, p281-282)
“Our reaction to threat is actually composed of two different elements: the activated sympathetic fight–flight–freeze response and the parasympathetic shutdown state of collapse.” (4, p316)
Put simply, we all have a window of tolerance for experiences in which we can function, think, learn and regulate our emotions. Extremes of experience can push us out of this window of tolerance, and as biological systems we can respond in 2 ways:
- Our bodies, minds and emotions can prepare to fight, literally, with aggression, anger, being hyper aware, hyper aroused… Think adrenaline rush. That’s the hyper arousal zone.
- Or, our bodies may shut down, the “freeze” response like an animal growing very still when afraid – and manifesting as depression, lethargy, even dissociation–feeling out of body. That’s the low (hypo) arousal zone.
The Hyperarousal Zone:
The Low (Hypo) Arousal Zone
Windows Vary in Size and Can Change with Experiences
The Window of Tolerance is often used in assisting people with trauma, like PTSD. Traumatic life events can cause our tolerance for more stresses to “narrow”, meaning people will be pushed more easily into feeling overwhelmed, into their hyperarousal or low arousal zones.
Luckily, we can learn to recognize triggers in life that push each of us into our overwhelmed zones, and with this mindful awareness we can use simple tools to help us shift back into our window of tolerance.
Our tolerance for stress may vary greatly depending on the circumstances, additional stressors, or those who might be there to support us in times of need. As Siegel stated: “The width of a given individual’s window of tolerance may vary, depending upon the state of mind at a given time, the particular emotional valence, and the social context in which the emotion is being generated. For example, many of us may be more able to tolerate stressful situations when surrounded by loved ones with whom we feel secure and understood. Within the boundaries of the window, the mind continues to function well. Outside these boundaries, function becomes impaired as we move toward chaos or rigidity.” (4, p282)
Strategies to expand our Window of Tolerance
When we recognize that we are straying into feeling overwhelmed there are things we can do in that moment to help soothe and support ourselves:
- Breathing exercise (Awareness, Gathering, Expanding).
- Physical activity/exercise
- Try the STOP Practice or Soles of Feet as approaches to self-care in overwhelm throughout your day.
- Participating in your hobbies (art, read a book, nature).
- Doing something pleasant/enjoyable.
- Connecting with others.
For more information about how to soothe and support ourselves in times of need we have devoted an entire page to the skills and resources: Click for tools to Engage Your Soothing System
Self-Compassion in Daily Life
Through life most of us will have developed some great ways of taking care of ourselves. For example, there are many self-supportive things that someone who cares for us might suggest we do to attend to our physical, emotional, mental, spiritual and relational needs. It is self-compassionate to not only to take time for these acts of self-care, but also to celebrate them. To be mindful we are trying to be good to ourselves, even if we may not get to them as often as we'd like.
What are your self-compassionate Activities in your daily life? Follow the link below to download a free tool to help you celebrate them!
References
- Corrigan F, Fisher J, Nutt D. Autonomic dysregulation and the Window of Tolerance model of the effects of complex emotional trauma. J Psychopharmacol. 2011 Jan;25(1):17–25.
- Dezelic M. Window of Tolerance - Trauma/Anxiety Related Responses: Widening the Comfort Zone for Increased Flexibility [Internet]. Dezelic & Associates, Inc; 2013 [cited 2023 Sep 9]. Available from https://www.drmariedezelic.com/window-of-tolerance--traumaanxiety-rela
- Ogden P, Pain C, Fisher J. A Sensorimotor Approach to the Treatment of Trauma and Dissociation. Psychiatric Clinics of North America. 2006 Mar;29(1):263–79.
- Siegel DJ. The developing mind: how relationships and the brain interact to shape who we are. 2nd ed. New York: Guilford Press; 2012.
Acknowledgements
Thank you to Monique Mercier and Chad Tremblay for their great contributions to this page and it's associated Infographic; as well as to the CFPC and it's Wellness MIG Leads: Drs. Bearrs and Kim for their feedback and support.