Window of Tolerance

Finding your “window of tolerance” is a common therapeutic practice which refers to finding and understanding the “window” where you feel safe, calm, and able to process your emotions effectively. Being within this window helps you to understand your emotions and solve your issues and manage stress without getting overwhelmed, frustrated, and shutting down. Identifying this window is the first step to being able to to develop coping strategies and techniques to be able to use whenever you may need. But just because you may know what your window is, how do you access it and stay within it when going about your day to day? That’s what we’re discussing! 

The best way to stay within your window of tolerance is to incorporate techniques and practices to do throughout your day. This can include any of the following:

• Mindfulness/Grounding Techniques: Deep breathing, meditation, focusing on the environment around you, are all ways to help anchor you.

• Self-Awareness: Take a moment to check in with how you’re feeling. If you’re starting to feel overwhelmed, you can take the steps to de-escalate.

• Routine and Structure: Provides stability and sense of control which can help to manage stress levels.

• Pace Yourself: Break things into more manageable parts, don’t try to make drastic changes all at once, take breaks, this will help you avoid feeling overwhelmed.

• Find and Establish Boundaries: Don’t be afraid to say no and stay within your comfort zone. It’s okay to protect your peace!

Try out different combinations of these techniques and see what fits you! It might take some time to iron out the kinks but trying new things until you find what works can only benefit you. If you think you might need help finding and accessing your window of tolerance, counseling might be a good idea. Book your free consultation today at aimcounselingwa.com/consultation and let Ashlee help you thrive!