What is your window of tolerance?
- Melinda Sanchez
- Dec 12, 2024
- 2 min read
The window of tolerance is a concept created by Dr. Siegel, a clinical professor of psychiatry at the UCLA School of Medicine. This concept refers to our ability to manage our emotions in stressful situations. Would you like to discover your own window of tolerance?
The window of tolerance helps us become aware of the reactions we experience during stressful situations—those moments when we feel physically and emotionally unsettled. It represents the range between states of hyperactivation and hypoactivation.
Hyperactivation is a state where alarm bells ring, tension sets in, and anxiety may arise. Sensations intensify, and we may start feeling out of control.
Hypoactivation, on the other hand, is the complete opposite. It’s a state where thinking becomes difficult, energy levels plummet, and responding feels challenging. Emotions seem frozen, making it hard to feel or react.
The window of tolerance lies between these two extremes. It represents an optimal emotional state where we can regulate how we feel and remain aware of the limits we want to set for our activation—whether it’s too much or too little.
The window of tolerance varies throughout life based on our accumulated experiences and personal growth.
How can we expand our window of tolerance?
As always, the first step is to build awareness. Reflect on how you’ve been feeling lately and identify the states you tend to inhabit. If you’ve been feeling more stressed, you might be closer to a state of hyperactivation. If you’ve been feeling unmotivated or down, you might lean more toward hypoactivation.
Once you’ve reflected, here are some tips to help you expand your window of tolerance:
Pay attention to your thoughts, especially repetitive ones. For guidance, check out my post, "How to Break the Thought Loop."
Exercise or take long walks—this helps reduce stress levels or, conversely, combat apathy.
Practice mindfulness or meditation.
Share your current situation with someone who can actively listen without judgment.
Pause a couple of times a day to check in with how you’re feeling.
Engage in mindful practices with the intention of living in the present moment.
Remember:
Becoming aware and reflecting on how you’re feeling is the first step. Practicing strategies to improve your well-being is an opportunity—are you ready to take it?
Image by Freepik
Melinda Sánchez Coach
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