The Window of Tolerance

When to use The Window of Tolerance

The Window of Tolerance is an interactive cognitive behavioural therapy (CBT) worksheet, most often used in CBT for trauma and PTSD.

It is designed to be used within therapy rather than as a standalone self-help tool: a therapist introduces it, works through it collaboratively, and helps make sense of what it surfaces. You can preview the full worksheet above, then assign it digitally for clients to complete between sessions on any device — or download it as a print-ready PDF.

How it works

Most people work through it in around 10 minutes. It moves through six short steps:

1. What is the window of tolerance? — Your window of tolerance is the zone of arousal where you feel okay enough to cope. Inside it you can think clearly, feel your feelings,…
2. Above the window: hyperarousal — When stress pushes you above your window, your body shifts into fight or flight. You might feel panicky, angry, on edge, or flooded. Your…
3. Below the window: hypoarousal — When stress pushes you below your window, your body can shut down instead. You might feel numb, flat, empty, frozen, or far away from…
4. What makes the window smaller? — Stress, poor sleep, hunger, illness, and difficult memories can all shrink your window, so it takes less to tip you out of it. Trauma in…
5. My signs of going above the window — Tick any that you notice in yourself when you become too revved up. Spotting these early gives you a chance to act before things peak.
6. My signs of going below the window — Tick any that you notice in yourself when you start to shut down. These can be quieter and easier to miss, so it helps to name them.

Completed on the Formulate platform, your client's answers are saved automatically and shared straight back to you, so you can review them before the next session rather than waiting for a paper copy to come back.

The CBT approach behind it

In common with other CBT methods, The Window of Tolerance works by building practical skills to manage difficult thoughts and feelings in the moment. The aim is not positive thinking but a clearer, shared understanding of what keeps a difficulty going — and practical, testable ways to change it.

Because it is a CBT tool it stays focused on the here-and-now links between thoughts, feelings, the body and behaviour, and it works best as one part of a wider course of therapy rather than as advice or a diagnosis.

Evidence & sources

This worksheet is grounded in established cognitive behavioural therapy theory and practice. Key sources include: