WINDOW OF TOLERANCE WORKSHEET

Observe Your Emotional States

1. Describe a recent situation where you felt outside your window of tolerance:

   _____________________________________________________  

   _____________________________________________________  

2. Select how you felt during that situation (you can choose more than one option):  

   - [ ] Anxious

   - [ ] Overwhelmed

   - [ ] Irritable

   - [ ] Nervous

   - [ ] Disconnected

   - [ ] Fatigued

   - [ ] Other: __________________________________________

Identify the Triggers

3. What events, thoughts, or sensations led you to this state?

   _____________________________________________________  

   _____________________________________________________  

4. Describe any physical signs you experienced (e.g., palpitations, sweating, muscle tension):

   _____________________________________________________  

   _____________________________________________________  

Impact of Your State

5. How did you react in that situation? (Select all that apply):

   - [ ] Avoided the situation

   - [ ] Had an argument

   - [ ] Withdrew emotionally

   - [ ] Sought support

   - [ ] Other: __________________________________________

6. What was the outcome of your reaction?

   _____________________________________________________  

   _____________________________________________________  

Regulation Strategies

7. Select the regulation techniques you could try (Select all that apply):

   - [ ] Deep breathing

   - [ ] Meditation/Mindfulness

   - [ ] Physical exercise

   - [ ] Talking to a friend

   - [ ] Listening to music

   - [ ] Other: __________________________________________

8. Describe how you would implement one of the selected techniques:

   _____________________________________________________  

   _____________________________________________________  

Commitment

9. What technique will you practice the next time you feel outside your window of tolerance?

    _____________________________________________________

10. How will you remind yourself to use this technique at the moment?

    _____________________________________________________  

    _____________________________________________________

References

1. Siegel, D. J. (2012). *The Developing Mind: How Relationships and the Brain Interact to Shape Who We Are*. New York: Guilford Press.
2. MI Psychology. Understanding your window of tolerance [Internet]. MI Psychology; 2021.

You can download more Mental Health worksheets here.

Please note: There may be a more up-to-date and editable version of this worksheet available here which may be more suitable to present to clients if you are a therapist or to use in a classroom as a teacher or guidance counsellor.