Practice
My window of tolerance.
Your window is the zone where you can think, feel and respond without flooding or shutting down. Fill in what each zone looks like for you, what changes its size, and what brings you back.
Members can fill this in online and keep their answers in their Library. Come back and edit it any time. Or download the PDF to print.
The worksheet, as designed. The same content is written out below.
01
My three zones
Words, doodles or colours all work.
The sheet shows a wavy line running up above the window, down through it, and below it: the three zones are stacked top to bottom, with the window in the middle.
Above my window. Too much: flooded, racing. What I notice:
In my body
In my thoughts
In what I do
In my windowWhat I'm like here: how I feel, think and act
Below my window. Shut down: numb, far away. What I notice:
In my body
In my thoughts
In what I do
What narrows my windowe.g. poor sleep, noise, hunger, masking all day
What widens my windowe.g. rest, safe people, routines, accommodations
03
My way back
First aid that works for me. Plan it on a calm day.
From abovebring energy down. e.g. a long, slow out-breath, or cold water
From belowbring energy gently up. e.g. stand up and move, or taste something sour
For reflection and practice, not diagnosis. Bring it to your next session if you'd like to talk it through.