The Window of Tolerance: Why Some Days You Cope and Others You Can’t
What the window of tolerance is, how to tell if you’re above or below it, and practical ways to come back and widen your window over time.
Free tool
Window of Tolerance Check-In
Answer a few quick questions to see whether you’re above, inside or below your window of tolerance, with tools matched to your state.
Loading the tool…
How to use it
- Tap the statements that fit how you feel right now.
- See your likely zone.
- Pick one suggested tool and try it for two minutes.
- Check in again afterward.
Why it helps
Different states need different tools. When you’re revved up you need calming; when you’re shut down you need gentle activation.
Everything you type stays in your browser on this device. Nothing is sent to us. This tool is for education and self-reflection, not diagnosis or treatment. In crisis? Call or text 988.
Learn more
Articles that go with this tool
More free tools
All tools Try another
Calm down5-4-3-2-1 GroundingA guided, step-by-step version of the 5-4-3-2-1 grounding technique for anxiety, panic and dissociation.Open the tool Calm downBreathing PacerAn animated breathing guide with box breathing, 4-7-8, slow-exhale breathing and the physiological sigh.Open the tool Calm downWorry TimeWrite worries down as they come, park them until your daily worry time, then sort them into solvable and not.Open the tool Calm downSelf-Compassion BreakA guided, three-step self-compassion break you can do in two minutes when you’re being hard on yourself.Open the tool