Window of Tolerance Worksheet: Tools to nourish you
The concept of the Window of Tolerance is a powerful tool in understanding our capacity to understand and process our emotions in a healthy way. You have likely heard of self regulation, which is not even fully developed until about the age of 30. Not being a fan of the term ‘regulation’, I prefer to explore this through self-awareness, to gauge if we are in the window of tolerance, or not. You see, we are designed to co-regulate with other people and sensory experiences. This ability to co-regulate is part of our safety system, and one of the key purposes of the Craniosacral system.
In this article, we will dive into what the Window of Tolerance is, and how tools like PDFs and worksheets can be essential for promoting emotional awareness and resilience, for both adults and children.
What is the Window of Tolerance?
Created by Dr. Dan Siegel, the window of tolerance has become central in trauma-informed therapy and education. The Window of Tolerance refers to the optimal zone in which individuals can function effectively, we can rest, digest, make healthy decisions, engage with others, be creative, process emotions and stimuli around us effectively. In this window we are in a parasympathetic state, or according to Dr. Porges Polyvagal Theory, the ventral vagal state.
When we are outside this window, we are in sympathetic hyperarousal (fight-or-flight) or hypoarousal (shutdown or dorsal vagal). Using resources such as the "Window of Tolerance PDF" and "Window of Tolerance worksheet," individuals can better understand their emotional range and develop strategies for managing stress.
However, when stress becomes overwhelming, we can step outside our Window of Tolerance. This often leads to dysregulation, which shows up in two primary forms:
Hyperarousal: This is characterized by feelings of anxiety, panic, anger, or overwhelm. The body and mind are in a state of heightened alert, which leads to fight-or-flight responses, from being in a sympathetic state. Symptoms may include racing thoughts, restlessness, and difficulty concentrating.
Hypoarousal: This is marked by feelings of numbness, disconnection, and shutdown. When a person is in hypoarousal, they may feel detached from their surroundings, withdrawn, or emotionally flat. It’s a protective response when the brain perceives a threat and retreats to conserve energy. We also call this fawn, sometimes freeze, and dorsal vagal according to Dr. Porges.
Why Understanding Your Window of Tolerance is Crucial
In our fast-paced world, many people regularly find themselves outside their Window of Tolerance. Chronic stress, trauma, and emotional challenges can cause the window to narrow, making it harder to cope with everyday life. Knowing where your Window of Tolerance lies is crucial because it helps in identifying early signs of stress before reaching a breaking point, or burnout.
By learning to notice when we are entering hyper- or hypoarousal, we can implement techniques to bring ourselves back into our window, enhancing our ability to handle life’s ups and downs.
Using a Window of Tolerance Worksheet
For many therapists and coaches, providing clients with educational materials is an essential part of the healing process. There are a few tools and window of tolerance worksheets I like to work with, and you can make your own!:
Window of Tolerance Diagram: Fold a piece of paper in 3 equal parts. The middle section represents your window of tolerance, while the upper section is hyperarousal, and the lower is hypoarousal. In each section write down what you notice about yourself when you are in these states: your thoughts, emotions, behaviour, and body sensations. This serves as a valuable reminder when we need to nourish ourselves.
Window of Tolerance PDF: This is one of my favourite activities I did as a child, not knowing it was a therapy tool! Children and adults alike connect with it. You can head to this link, or draw an outline of a gingerbread person. Think of an emotion - perhaps anxiety. What colour is it to you? Where do you feel it? Colour that in on the outline. What do you notice in your body when you feel anxiety? What tools do you have to release or move through this emotion? Write them down! Keep repeating this for all the emotions as they come up.
Self-Awareness Strategies: This is a muscle that like any other, takes consistent practice to develop. I recommend practicing mindfulness and Earthing techniques that resonate with you during calm moments, like planting your feet into the Earth and noticing your breath, thoughts, emotions, and body sensations. You will begin to be able to just notice and acknowledge them, which helps to find appropriate ways to release. Emotions and thoughts are temporary, we have the power to choose!
Emotional Processing Strategies: As animals, we need to release through movement and sound… yet in the West in particular we refrain from these Somatic practices often. Use your breath, voice, sighs, cries to let it out when appropriate! Equally as powerful, especially when done together, is movement. Shake, run, sway, dance, or move your body in a way that helps you to let go of the energy! When we do these things it helps us to come back into a parasympathetic state or our window of tolerance to problem solve objectively.
Co-Regulation: Music, being in nature, laughing, and with those who nourish our soul are also powerful ways to nourish our systems. If you are a parent, a hug or play with your child before problem solving is a powerful tool! Remember, we can’t problem solve when we are outside of our window of tolerance.
The Value of a Window of Tolerance Worksheet
Beyond understanding the concept of the Window of Tolerance, a worksheet helps individuals actively engage with the material. The activities above offer you or children you are supporting, the opportunity to increase self-awareness around stressors, emotional triggers, and effective coping mechanisms. I invite you to also explore triggers in the first two activities above, so you can mitigate them. Below are two window of tolerance pdfs you can download to support your wellbeing, and I offer plenty more in the gloWithin App courses:
Body Mapping: This tool I mentioned above, a key worksheet to support your window of tolerance: https://www.therapistaid.com/therapy-worksheet/where-do-i-feel
Sensory Checklist: These pdfs support adults and children’s window of tolerance by understanding triggers and sensory needs… and is included as a BONUS when you purchase the Intro Course on the gloWithin App: https://glowithin.ca/get-the-glowithin-app
gloWithin App courses: The courses on the App, including; Heart Centred Parenting, Empowered Educators, and others all support nourishing your nervous system and window of tolerance in a holistic manner. Go here to learn more: https://glowithin.ca/get-the-glowithin-app
How to Use the Window of Tolerance PDF and Worksheet in Daily Life
Integrating the Window of Tolerance PDF and worksheets into your daily life is key to maximizing their benefits. Here are some tips for making them part of your regular routine:
Morning or Evening Reflections: Take time at the start or end of your day to reflect on where you are in your Window of Tolerance. Have you noticed triggers that pushed you into hyperarousal? Were there moments where you felt shut down? Use the worksheet to capture your thoughts and strategize for the day ahead.
In-the-Moment Use: When you feel yourself starting to become dysregulated, refer to your Window of Tolerance PDF. Having a visual reminder can help ground you and remind you to implement your coping strategies.
Ongoing Assessment: Periodically assess whether your Window of Tolerance has expanded. Are you better at staying within your optimal window during challenging situations? Track your progress using the worksheet and celebrate small wins.
The Window of Tolerance model is a powerful way to understand our emotional states, particularly for individuals who have experienced trauma or ongoing stress. This is also a powerful way for parents and educators to support children, in exploring their emotions, better understanding range of emotions, and as part of a personal growth toolkit. Again, like working out any muscle, integrating the practices you explore in the window of tolerance worksheets and pdfs is key to emotional resilience and navigate life’s challenges with more ease and balance.
If you have any questions, please feel free to reach out!
Katie
