Navigating Your Nervous System's Comfort Zone
Where are you in your window?
The Window of Tolerance concept offers insight into where your nervous system and stress levels reside at any given moment, allowing you to recognise when you are within or outside your optimal zone.
When you’re inside your window of tolerance, life feels manageable. You may experience stress or pressure, but it doesn't overwhelm you. This is a healthy, sustainable place to be, where all your systems function reasonably well.
Outside the window, though, you might find yourself in one of two states. The first is being "stuck on on." This manifests as an active energy, where you might experience states like anxiety, anger, irritation, or overwhelm. Maybe you feel restless, jumpy, unable to relax, or stuck in perpetual go, go, go mode. It's hard to switch off.
The other state is being "stuck on off," characterised by feeling spacey, zoned out or shut down. Your motivation might be low, and perhaps you struggle to get started on tasks, leading to procrastination. You may feel flat or low, yearning to shut down and withdraw from the demands of daily life.
Many of us have a default tendency toward one state or the other, while others oscillate between the two. The intensity of these experiences – in either state – can vary from mild to pronounced expressions. And things like early life experiences, shock traumas, and chronic stress (the type most of us experience in daily life) can narrow our window of tolerance, making it easier to be pushed outside.
The great news is that our nervous systems are malleable and open to change. We can rewire and restore, to cultivate a wider window and a greater sense of safety, ease, and resilience.
Practice checking in with your window
You might try checking in with yourself a few times throughout the day. Pause and take a moment to ask, "where am I in my window of tolerance right now?” Observe the signs and sensations that indicate whether you're inside or outside your window. It'll fluctuate throughout the day.
You might notice:
What body sensations are present? e.g. tension, sweaty palms, numbness
What’s the quality of your thoughts? e.g. racing, judging, foggy, clear-headed
What emotions are present? e.g. mild irritation, anxiety, flatness, ease
What behaviours are you reaching for? e.g. mindless scrolling, disengaging, keeping busy.
By cultivating self-awareness, you can become attuned to the particular signals your nervous system presents when you are pushed beyond your optimal zone. This knowledge gives you greater choice. And from this place of choice, you can employ your favourite resource to guide yourself back within your window, AKA your nervous system's comfort zone.
Perhaps that looks like putting your work down and taking a quick walk outside, calling a friend, doing some stretches, or putting your hand over your heart and sending yourself a message of safety. Notice what works for you.
Remember, your window of tolerance isn’t fixed. With self-awareness and practice, you can expand your comfort zone, and find a greater sense of wellbeing and resilience.