Hi everyone, it’s Alix here to discuss the window of tolerance. The window of tolerance is the “optimal” zone of emotional arousal for a person to function in their everyday life.
Everyone experiences emotional ups and downs, but feeling in control of your emotions, thoughts, and behaviour and having the ability to regulate is a helpful tool in resiliency. Learning how to navigate what this looks like can be challenging and is often unique for each person. Everyone will have differing factors that contribute to how much they can tolerate stressors.
Let’s discuss emotions and the window of tolerance, keep reading or watch my video to learn more:
What is the Window of Tolerance?
The window of tolerance is where people can manage their emotions and everyday stressors as well as feel like they can adapt and navigate their response to situations effectively (Gardiner, 2024).
Waves of emotions will come and go depending on life circumstances and situations. The window of tolerance can increase and decrease, meaning more or less tolerance of emotions during that time. If your window of tolerance expands, you will have a greater tolerance for stressors, but if your window decreases, you will likely have a lower tolerance for stressors.
The Hyper-Arousal Zone
You may feel:
- Angry
- Anxious
- Overwhelmed
- Tense
- Irritable
- Extremely energetic
- Racing thoughts
This includes your “fight or flight” response.
The Optimal Arousal Zone (The Window of Tolerance)
This is your optimal level of functioning in terms of emotions. This means you have the ability to express emotions effectively, manage emotions, your emotions feel tolerable, and you feel in control even when experiencing different, even negative emotions.
The Hypo-Arousal Zone
You may feel:
- Numb
- Energyless
- Emotionally flat
- Disconnected
- Lack of motivation
This includes your “freeze” response.
What Can Decrease the Window of Tolerance?
Things that can decrease or shorten the window of tolerance include:
- Trauma
- Feeling stressed
- Lack of sleep/feeling tired
- Feelings of pressure
- Managing many stressors at once
- Less time spent on self-care
- Major life events
- Illness
What Can Expand the Window of Tolerance?
Ways to expand the window of tolerance can include:
- Spending time with friends, family, or within your community
- Taking the time to do your favourite hobbies
- Doing activities that relax you
- Positive self talk
- Breath work
- Grounding
- Exercise
This may look different for everyone.
Everyone’s Window of Tolerance is Different
Consider this: Two people are experiencing the same stressor.
One of the people may experience the stressor and face intense tension or symptoms of stress because they have been working long days, have had challenging past experiences such as trauma, or they are taking less time for themselves, so their window of tolerance is smaller.
The other person may experience less intense emotions because they have been sleeping well and have been spending time engaging in their hobbies and with friends.
Final Thoughts
What increases or decreases the window of tolerance, as well as what one considers their optimal window of tolerance, looks different for everyone and there are many factors to consider.
Your feelings are valid. If you feel you’d benefit from a little more professional help as you navigate your own window of tolerance or discuss other emotions, feel free to reach out to Dóchas at 780-446-0300 or info@dochaspsych.com. Book an in-person (Spruce Grove) or virtual (across Alberta) appointment with one of our therapists here. Book a FREE 15 minute consult with Alix here.
References
Gardiner, K. (April, 2024). Expanding the window of tolerance: 6 pdfs & worksheets. Positive Psychology: Resilience and Coping. https://positivepsychology.com/window-of-tolerance/
About Dóchas Psychological
Dóchas Psychological Services is a well-established and trusted therapy clinic located in Spruce Grove, Alberta. At Dóchas we value the idea that everyone deserves a safe space. Through connection and education, our team works hard to build a trustworthy relationship with each of our clients. It is our goal to create a community for our clients to feel like they belong.
Disclaimer
Information provided through Dóchas Psychological Services blogs or vlogs is meant for educational purposes only. They are NOT medical or mental health advice. You can read more about our disclaimer here.
