The Window of Tolerance.

Everyone has a window of tolerance. When we are within our window, we can tolerate stress, regulate our emotions, and be in control of our reactions to our environment without becoming overwhelmed by stimuli around us. When we get forced outside out window, we either become hyper-aroused (go into fight/flight mode with chaotic responses) or hypo-aroused (freeze, dissociate, shut down mode).

The size of our window of tolerance is theorized to be partly biological (i.e. we are born with either a wide window, or a small one) and partly influenced by life experiences (i.e. our social environment widens that window or narrows it). Why is this important? People with wider windows tend to be able to be more effective even under stressful situations. They can handle bigger emotions, not really be bothered by others, and be skillful despite co-occurring disappointments or letdowns that life tends to throw at us.

Although our window of tolerance can be changed by many events in our life, therapists especially recognize that these windows are narrowed by traumatic experiences. Let’s say someone survives a traumatic house fire that turned their life upside down and causes large amounts of stress. Even years later, every time they see a fire, whether it be a lit candle or logs burning at a camp ground, they may experience an uneasiness, panic and flashbacks of the terrible event that happened at their house. Essentially, their window of tolerance has shrunk to the point that even safe and neutral events trigger their bodies to have a fight/flight (hyperarousal) or freeze (hypoarousal) reaction. This narrowing can happen with any type of trauma, including bullying, parents separating, or a hospitalization.

So how can we widen our window? There are a handful of different types of therapies that are helpful for building distress tolerance and working with trauma survivors. These include Dialectical Behaviour Therapy and Cognitive Behaviour Therapy. There is also evidence to suggest mindfulness training can be helpful as well. Through these methods, the person learns ways of coping with triggering stimuli, grounding techniques, crisis survival skills and being mindful of emotions, thoughts and body sensations without being carried away by them. If you think you or a family member could benefit from widening their window of tolerance, contact one of our psychotherapists for more information.

Find out more about Cognitive Behaviour Therapy at Brookhaven