Understanding the window of tolerance
A plain-language look at the range where stress feels manageable, and what to notice when you leave it.
A way to picture stress
The window of tolerance describes the range in which you can think and feel at the same time. Inside it, stress is uncomfortable but manageable. Above it, you may feel panicky or on edge. Below it, you may feel numb or shut down.
Notice where you are
- Above the window: racing thoughts, a tight chest, irritability
- Inside the window: you can listen, think and choose
- Below the window: flat, foggy or disconnected
Moving back toward the middle
Slow breathing, feeling your feet on the floor, a drink of water or a short walk help some people. What helps depends on whether you are above or below. A clinician can help you learn what works for you.
A picture, not a measure
The window is a picture many clinicians use, not a test. It shifts with sleep, health and what is going on in your life, and it is different for everyone. It is not a diagnosis. If you would like to talk it through, you can read about our clinicians and reach out through the contact page.
