Window of Tolerance Map

Your window of tolerance is the zone where you can feel and think at the same time. Above it is overwhelm (hyperarousal); below it is shutdown (hypoarousal). Mapping yours helps you notice the edges early.

Above the window — when you’re overwhelmed, activated, too much. What does that look and feel like in you?

Inside the window — when you feel steady and present. What is that like?

Below the window — when you’re shut down, numb, checked out. How does that show up?

What tends to push you out of your window?

What helps you come back inside it?

A moment of reflection

What’s one early sign you can learn to catch — a gentle cue that you’re nearing an edge?

How inside your window do you feel right now?

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This is a self-reflection tool for nervous-system support — not a diagnosis or a substitute for therapy. If you feel overwhelmed, pause and reach out to your therapist or a crisis line.

Rewire EMDR · Reflective practice for nervous-system support