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Window of Tolerance

We all have a state of mind in which we function optimally. This state is often called the window of tolerance, a term coined by psychiatrist Dr. Dan Siegel, to describe the zone of arousal where the brain is functioning well and can process stimuli effectively. A person who is operating within their window of tolerance is able to reflect, think rationally and make decisions calmly without feeling overwhelmed or withdrawn.

There are times when a person may be pushed out of their window of tolerance by stress or trauma. This can lead to either a state of hyperarousal (fight/flight response) or hypo-arousal (freeze/fawn response). In a state of hyperarousal the person often feels extremely anxious/overwhelmed/on edge and may react with angry or aggressive outbursts. Hypo-arousal is typically characterized by a disconnection with the present moment. The person may withdraw or dissociate, with no memory of what is happening around them. Common feelings are emotional numbness, emptiness, and paralysis.
When a person is operating outside their window of tolerance, whether in hyper or hypo-arousal, the prefrontal cortex of the brain shuts down. This region of the brain is responsible for planning complex cognitive behavior, personality expression, decision making, and moderating social behavior. This makes it almost impossible for the person to think rationally, and often leads to the development of feelings of dysregulation and an inability to process stimuli effectively.
Everyone’s window of tolerance is different and past trauma(s) can often make it easier for a person to enter into a state of hypo or hyper-arousal. People with post-traumatic stress disorder (PTSD) or complex-PTSD, will often view the world as unsafe, making it easier for them to be pushed out of their window of tolerance. People who operate outside their window of tolerance regularly may experience mental health issues like anxiety and depression.

Everyone’s window of tolerance is different

Regardless of past traumas, it is possible to use techniques to bring oneself out of a state of hyper or hypo-arousal and back into the window of tolerance. Grounding and mindfulness skills are often taught in therapy as they can help a person remain in the present moment, allowing them to manage their extreme arousal. Things like focusing on the breath, physical activity, self-soothing, challenging thoughts, and writing things down can also help a person move back into their window of tolerance. It is also possible for a person with PTSD to widen their window of tolerance. Therapy provides a safe space to process painful memories and emotions which can be very helpful in helping a person deal with those emotions in their day-to-day life, without jumping into hyper or hypo-arousal. Emotional regulation is key for preventing dysregulation and expanding the window of tolerance.