The Window of Tolerance: A Map for Understanding Your Nervous System

Have you ever reacted to something small in a way that felt big?
Maybe a dropped dish sent your whole body into panic. Or a text left you spiraling in shame, needing to retreat under the covers for a day or two.

If that feels familiar, it’s not because you’re too sensitive, broken, or overreacting. It’s likely your nervous system is doing what it’s wired to do: protect you.

One of the most helpful frameworks for understanding these moments is called the Window of Tolerance—a term coined by Dr. Dan Siegel and expanded on by Stephen Porges, PhD, through the lens of Polyvagal Theory. It offers a way to understand how your nervous system handles stress, how past experiences shape your present reactions, and how to support yourself more compassionately.