Self-Care and Your Window of Tolerance
Learn how to manage stress effectively by caring for your nervous system.
The “Window of Tolerance” (first introduced by Dr. Dan Siegel) describes an optimal state in which you can effectively manage emotions and respond to life’s challenges in a balanced way. Your nervous system is regulated. When you are “within” this window, you feel calm, grounded, and able to think clearly. This allows you to engage in healthy relationships, make thoughtful decisions, and cope with stress more effectively.
When something dysregulating happens and you move “outside” of this window — either into hyperarousal (feeling anxious, overwhelmed, or panicked) or hypoarousal (feeling numb, disconnected, or lethargic) — your ability to function and respond to situations can be impaired. In hyperarousal, you may react impulsively or feel overwhelmed. In hypoarousal, you might struggle to engage or feel motivated.
Understanding what moves you into (or out of) your window of tolerance is important for self-care and stress management.
Consider the following questions around your personal response to stress:
What triggers your nervous system into action or shut-down (cues of danger)?
What helps calm you (cues of safety)?
What does hyperarousal feel like in your mind and body? What about hypoarousal?
What helps you feel more connected to yourself or others?
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Sources: NICABM (National Institute for the Clinical Application of Behavioral Medicine; Dr. Megan Anna Neff, Neurodivergentinsights.com
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This article is provided for informational purposes only. It does not constitute medical or psychological advice. Always seek the advice of your physician or your mental health professional.
