[The image has three columns - one on the left with a box for three different nervous system states: in descending order, they are hyperarousal: flight or flight, window of tolerance: rest and digest or tend and befriend, and hypoarousal: freeze.
The Window of Tolerance model is a way of thinking about how our nervous systems respond to stress - and how when we experience repeated stress or extreme stress we can become traumatized. Dan Siegel, a psychiatrist and researcher, came up with this model; you can find our more about him here: (https://drdansiegel.com/).
The Window of Tolerance describes the nervous system state in “regulation”, that is, when we can easily respond to stressors and return to a (dynamic) equilibrium. It is the nervous system state in which we can “tend and befriend” (engage in positive social behavior) and “rest and digest” (allow our bodies to recuperate and heal), if you’ve ever heard those terms.
Read through the worksheet: can you think of some times when you were in fight/flight? Freeze? The window of tolerance? Is there a pattern of places, people, or situations that elicit one state or the other? The window of tolerance model is often used in trauma recovery work, but it is important to note that you do NOT always need to know the source of the trauma in order to heal the symptoms that are distressing you. The first step is to notice what is distressing - what feels like a threat, and how does that show up in your body, emotions, and thoughts?
When you notice that you’re dysregulated, the next step is to regulate your nervous system (I’ll discuss this more in another post). This may require some experimentation to find out what works for you. For some people tuning in to their sense really helps, for some people rhythmic movement, etc. When you can then notice that you’re within your window of tolerance, then it is much easier to address why certain things might be distressing and what you can do about it.