Understand anxiety · Psychoeducation
Window of tolerance
Dan Siegel's model. The nervous system has a zone where we feel calm and clear, and two extremes — overarousal and shutdown.
Tap each zone to learn its signs and what gently brings you back to balance.
Anxiety, panic, anger, pounding heart, racing thoughts — 'too much'.
What helps: Slow breathing, 5-4-3-2-1 grounding, cool water, rhythmic movement.
You're calm and engaged. Feelings are bearable; you can think, connect, and act.
What helps: This is your home base. Notice what brings you here and return often.
Numbness, emptiness, disconnection, fatigue, a sense of 'shutting down'.
What helps: Gentle activation: movement, a warm drink, contact with someone, music, rhythm.
The goal isn't to never leave the window — it's to notice where you are and know how to come back.
This is explanatory material and does not replace therapy or emergency care.
