Understanding the Window of Tolerance: A Compassionate Guide to Nervous System Regulation
As a trauma therapist based in Denver, I understand how people can feel frustrated when their emotions suddenly feel overwhelming, or when they disconnect and go numb without warning. Questions like Why do I feel fine one moment and flooded the next? or Why can’t I just “handle” things the way others seem to? come up often—and they make so much sense. These experiences often times reflect a nervous system doing exactly what it was designed to do: protect you.
One of my favorite concepts is the Window of Tolerance. Understanding this idea can bring so much relief and a tool to utilize in everyday life. It helps put the pieces together for those who may be navigating trauma, anxiety, stress, or other mental health concerns.
What Is the Window of Tolerance?
The Window of Tolerance refers to the zone of arousal in which we’re able to function and feel our emotions in a manageable way. Within this window, we can:
Stay connected to ourselves and others
Think clearly and make decisions
Experience a range of emotions without feeling overwhelmed
When we’re in this window, we’re regulated. Our nervous system is operating in a zone where we can process, engage, and respond.
But when something pushes us outside that window—whether it’s a present stressor or trigger—we move into a state of dysregulation. This can look like:
Hyperarousal (fight-or-flight): anxiety, panic, rage, hypervigilance
Hypoarousal (freeze or collapse): numbness, shutdown, dissociation, feeling disconnected
When we are operating outside of our window of tolerance, our nervous system responds in a way to protect us in the way it knows how. Typically, these responses are rooted in past experiences or trauma. I enjoy providing visuals and tools around the window of tolerance in the therapeutic space, to have something tangible to utilize for deeper understanding on the path towards healing.
Trauma and the Narrowing Window
Trauma can narrow our window of tolerance. Experiences of chronic stress, relational harm, neglect, or life-threatening events shape how safe our nervous system feels in the world. Over time, our capacity to stay regulated becomes more limited.
You might notice that what feels like “too much” can change depending on context—after poor sleep, during conflict, or triggers in environments that may resemble past trauma.
Using the Window of Tolerance in Trauma Therapy in Denver
In trauma therapy, the Window of Tolerance becomes both a map and a mirror. It helps us understand where we are in any given moment and guides how we proceed.
Psychoeducation: Introducing clients to the window gives them language for their experience. Instead of “I’m overreacting” or “I’m shutting down again,” they can begin to say, “I’m outside my window right now.” That shift is powerful.
Tracking States: Therapists help clients notice cues—both subtle and obvious—that signal they’re entering hyperarousal or hypoarousal. Together, they learn to intervene with coping skills and tools for grounding and mindfulness.
Resourcing: Trauma modalities like EMDR use this framework to support a client in processing traumatic events in manageable doses, with the goal to stay within or return to the window before wrapping up.
Healing doesn't mean we never leave our window; It means we learn how to notice it sooner and find our way back with more ease.
Cultivating a Wider Window
Widening your window of tolerance takes time, gentleness, and often support. Some practices that support nervous system regulation include:
Grounding techniques
Breathwork
Mindful movement
Therapy plays a unique role here. It offers the chance to experience felt safety through a reparative experience.
As a Denver trauma therapist, I deeply believe that healing happens when we learn to listen to our bodies. Understanding your nervous system is not just about managing symptoms—it’s about getting to know yourself on a deeper level, to then have more space to navigate your everyday. You deserve to feel safe in your own body, and that is absolutely possible.
If you're curious about how trauma therapy can help you widen your own window of tolerance, I offer trauma therapy in Denver for individuals who are ready to feel safer in their bodies, relationships, and inner worlds. If this post resonated with you, I’d be honored to connect. Please reach out today to schedule a consultation and get started.
ABOUT THE AUTHOR
Gigi Woodall, LMFT
Eating Disorder & Trauma Therapist in Denver
Hi, I’m Gigi—a Denver-based trauma therapist passionate about helping people heal and reconnect with themselves. My work focuses on exploring how early experiences, relationships, and protective parts of the self shape our inner narratives. Through a compassionate and individualized approach, I help clients challenge limiting beliefs and step into a more authentic, intuitive way of living.
My background includes working with organizations like the National Eating Disorders Association, Project HEAL, and the One Love Foundation. I’ve also worked in eating disorder treatment centers and am actively involved with the Eating Disorder Foundation and IAEDP’s Denver chapter. Currently, I’m on the path to becoming a Certified Eating Disorder Specialist (CEDS).
With specialized training in Internal Family Systems (IFS), EMDR, and eating disorder treatment, I provide a safe, supportive space for those navigating recovery, trauma, and self-discovery.
Looking for support on your healing journey? Book a free consultation to see if we’re a good fit.