The window of tolerance is a concept from trauma therapy that describes the zone where your nervous system can handle stress without tipping into overwhelm or shutdown. When you’re within this window, you can think clearly, regulate emotions, and stay connected to yourself and others. When you move outside of it, you might feel either hyperaroused—anxious, panicked, angry—or hypoaroused—numb, shut down, detached.

The good news is that your window of tolerance isn’t fixed. With practice, you can expand it over time so you can meet stressors with more resilience.

Steps to practice expanding your window:

Start with awareness: Notice whether you feel “too much” (hyperarousal) or “too little” (hypoarousal). Labeling your state reduces shame and builds clarity.
Ground through the senses: Name five things you see, four you can touch, three you hear, two you smell, one you taste. This practice brings you back to the present moment.
Use rhythmic movement: Walking, rocking, or gentle stretching helps reset your nervous system. Movement regulates better than stillness when you’re outside the window.
Experiment with breath: For hyperarousal, lengthen the exhale; for hypoarousal, try energizing breaths with a quicker inhale.
Practice in small doses: Don’t wait for a crisis. Try these skills in daily life—after a stressful call or before a difficult meeting.

Over time, consistent use of these strategies creates more capacity for both stress and connection, widening the window in which you can thrive.