Trauma & feeling safe~12 minTrauma-informed
My window of tolerance
Learn the signs that you're calm and present, revved up, or shut down — and what brings you back.
Dr. Dan Siegel's 'window of tolerance' is the zone where we can think and feel at the same time. Trauma, addiction and chronic stress often narrow it, so stress pushes people into fight-or-flight (too revved up) or shutdown (too numb). Knowing your signs is the first step to widening the window.
Nothing here asks you to describe what happened to you. If it stirs things up, pause and use a grounding skill — and consider working through trauma memories with a trained therapist. If you're in crisis, call or text 988.
1. When I'm in my window — calm, present, able to think — I notice:
2. Signs I'm above my window (revved up)
Check any that apply
3. Signs I'm below my window (shut down)
Check any that apply
4. What tends to push me out of my window
5. What helps me come down when I'm revved up
6. What helps me come back up when I'm shut down
Gentle movement, standing up, strong flavors or scents, music, talking to someone, naming things around you.
7. Daily habits that widen my window
Sleep, regular meals, movement, time outside, less caffeine…