Accessible version of the Window of tolerance

The accessible version of the Window of tolerance learning module.

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Overview

In this module, you’ll learn how to identify the earliest signs of burnout and strategies to help you prevent and manage burnout.  

To access the non-conforming version of this module, see Window of tolerance learning module.

Below is the transcript for the Window of Tolerance YouTube video.

Transcript

[Visual: Workplace Strategies for Mental Health, compliments of Canada Life logo fades in and then out.]

[Visual: A teal area appears with a red and blue dotted line above and below it to represent a window of tolerance and a threshold line around it. In the center it says “Window of tolerance”. At the bottom of the graphic, appears a message: “Adapted by Sarah Kinsley, RCC based on the work of Dr. Daniel Segal who created the WOT model. Information also from Ogden, Minton, Parsanishi, NICAMB (National institute for the Clinical Application of Behavioural medicine).”]

We all have what Dr. Dan Siegel called our “window of tolerance”.  This is the space where we can manage life’s pressures without feeling overwhelmed. 

[Visual: The writing disappears and a graph line with ups and downs goes across the window. There is a part of the line that goes past the threshold with red arrows. This is to show outside of one’s window of tolerance. The words “Anxiety, fear, anger, frustration or be unable to respond at all” appear.]

When we’re outside of our window of tolerance, we’re more likely to respond with anxiety, fear, anger, frustration or be unable to respond at all.

[Visual: The line and writing disappear and its replaced with the heading “Your window of tolerance can change” based on your “relationships, work, rest, health, mood or circumstances.”]

Be aware your window of tolerance can change based on your current relationships, work, rest, health, mood, or circumstances. 

[Visual: The window starts to enlarge with the threshold increasing at the top and bottom.]

The good news is that you can expand your window of tolerance to better adapt or deal with life’s challenges in the way that works best for you. 

[Visual: An illustration of a magnifying glass is animated onto the screen and the word “Recognize” fades in and then out] 

It’s important to recognize when you’re outside your window of tolerance. 

[Visual: A video of someone sitting at a table who is clearly stressed appears.] 

You might notice feelings of anxiety, panic, anger, rage, hypervigilance, restlessness, and/or racing thoughts.

You may feel numbness or the need to escape or shut down.

[Visual: An illustration of a person inside a shield is animated onto the screen and the word “Coping” fades in and then out]

Coping when you’re outside your window of tolerance means calming your mind and body, so you can choose how you react.

[Visual: A video appears of a woman hiking in the woods with her baby on her back.]

This can be as simple as deep breathing, short walks, or engaging in a relaxing activity.

[Visual: An illustration of a person running is animated onto the screen and the words “Take action” fades in and then out] 

If you find you’re often being pushed outside your window of tolerance, consider why this might be happening and take action.

Is there a need to broaden your window of tolerance by building your ability to cope with life stressors?

Is there a need to have healthier boundaries to avoid unnecessary stressors?

Is there a need to reach out for help to change your life circumstances?

[Visual: A video appears of a man on his porch sipping a coffee.]

Whatever it is, take action to allow yourself to stay within your window of tolerance more often.

Stress is inevitable. 

[Visual: A video of 2 men talking at work while sitting in chairs having a coffee. They are both smiling and laughing.]

Being aware of our window of tolerance, how to expand it and manage when we’re outside of it, helps us respond more effectively.

[Visual: The Workplace Strategies for Mental Health, Compliments of Canada Life logo animates in and out.]

[The music fades out.]

[Visual: In white writing on a teal background, the following message appears: “Search for other useful tips on the Workplace Strategies website. Clwsmh.com/elearning.”]

Window of tolerance

Window of tolerance: the space where we can manage life's pressures without feeling overwhelmed.

When we’re outside of our window of tolerance, we’re more likely to respond with anxiety, fear, anger, frustration or be unable to respond at all.

What is your window of tolerance for stress?

Is it narrow, causing you to respond with fear or anger? Or is it wide, allowing you to manage most everyday stressors?

Your window of tolerance can increase or decrease over time and even day to day. When you get pushed out of your window of tolerance, you’re likely to shut down or respond with fear or anger. If your window of tolerance is narrow, this can happen often and negatively impact your relationships and health.  

Be aware

Be aware of your window of tolerance.

Recognize 

Recognize when you're outside your window of tolerance.

Cope 

Cope while you're outside your window of tolerance.

Take action

Take action to expand or get back to your window of tolerance.

Understand how your window of tolerance works

When you're within your window of tolerance, you can cope with life stressors and more easily:

  • Process information.
  • Think, feel and talk about your experience.
  • Connect with others.
  • Feel relaxed and energized at the same time.
  • Choose your responses and make good decisions.

Let's look at what happens when you're outside your window of tolerance.

When you exceed your window of tolerance, you may be in a state called hyperarousal, also referred to as the “fight or flight” response. In this state you may feel agitated or aggressive.

When you drop below your window of tolerance, you may be in a state called hypoarousal, also referred to as the “freeze” response. In this state you may shut down or feel numb.

Recognize when you're outside your window of tolerance

Emotional Signs

Here are some common emotional signs you've moved outside your window of tolerance.   Which ones tend to be your own responses?

  • Anger
  • Anxiety
  • Fear
  • Guilt or shame
  • Hypervigilance
  • Numbness
  • Overwhelm
  • Panic
  • Racing thoughts
  • Rage
  • Shutdown

Physical Signs

If you've moved outside your window of tolerance, you may respond physically.   Do you recognize any of these physical responses as your own?

  • Clenching jaw
  • Headache
  • Heaviness in chest
  • Faintness or dizziness
  • Nausea
  • Numbness
  • Racing heart
  • Restlessness
  • Shortness of breath
  • Tension or body pain
  • Trembling
  • Chills/hot sweats

If you often experience these, you may have a narrow window of tolerance.

Coping Strategies

Chronic pain, high levels of change, feeling overwhelmed or living with ongoing uncertainty or life stressors can make it more difficult to respond well to added stress. Self-compassion during these times can be important. When you are able, think about what you can control about these situations, and take action where you can.

Take Action

Cope in the moment

Learn breathing and grounding techniques.

Expand your window of tolerance

Learn strategies to manage stress for the longer term.

Cope with life stressors

Build your resilience when stress is lower.

Avoid unnecessary stressors

Create healthier boundaries.

Knowledge check

See Responses below to see the answers to the following 3 questions.

  1. True or False: Your window of tolerance for stress can change from moment to moment.
  2. True or False: If you have a narrow window of tolerance you may experience fight, flight or freeze responses on a regular basis, and there's  nothing you can do about it.
  3. The keys to managing stress are to: (Select all that apply)
    • Be aware of your window of tolerance
    • Recognize when you're outside your window of tolerance
    • Cope while you're outside your window of tolerance
    • Take action to expand or get back inside your window of tolerance

Responses

  1. True. Everyone has a window of tolerance for stress that can change due to a variety of circumstances. When you’re within your window of tolerance, you can deal with and adapt to most challenges because you are not in a state of fight, flight or freeze.
  2. False. If you have a narrow window of tolerance to stress, you’ll likely experience fight, flight or freeze responses more often. However, you can do something about it. You can expand your window of tolerance by seeking support when you need it. Making sure you get enough sleep, nutrition, movement and maintaining positive connections with co-workers, friends and loved ones, can also help.
  3. All of these are key factors in managing stress. Be aware of your window of tolerance, Recognize when you're outside your window of tolerance, Cope while you're outside your window of tolerance and  Take action to expand or get back inside your window of tolerance

Tip sheet and resources

We’ve put together a tip sheet with the main learning points of this module. We recommend you save or print it as a reference. There are also free resources you can use if you want a deeper dive on this subject.

We welcome your feedback on this module or any of our resources. Please contact us with your suggestions. 

Published on Nov. 18, 2024.    Last reviewed on Dec. 3, 2024

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