Window of tolerance exercise

The Window of Tolerance, developed by Dr. Dan Siegel, describes the optimal zone for a person to function in everyday life. We can think clearly, stay focused,manage our emotions and make good choices.

When we’re within this window, we are emotionally regulated and have the capacity to cope with everyday challenges. But when stress pushes us outside of it, we may feel overwhelmed, shut down, or reactive in ways that aren’t helpful to ourselves or others.

In education settings, where emotional demands are high , understanding this concept can help teachers, leaders, and staff build greater self-awareness and compassion, and resilience.

What’s in the exercise?

This downloadable activity is designed for use in team meetings or wellbeing sessions. It includes:

• A simple group check-in to explore how people are feeling
• A visual explanation of the Window of Tolerance
• Guided reflection questions to spark discussion and insight

Whether you're a school leader, wellbeing lead, or classroom teacher, this tool can help foster emotional intelligence and strengthen relationships across your team.

Why it matters

• Helps educators recognise and regulate emotional responses
• Builds compassion and understanding among colleagues
• Supports resilience and wellbeing in high-pressure environments
• Encourages open, reflective conversations in teams

Use this tool to support your team’s wellbeing and emotional awareness.

Download the Window of Tolerance exercise and give it a try!  

Need support?

Teachers and education staff can call Education Support's free emotional support helpline, open 24/7: 08000 562 561

Source:
Window of Tolerance, what is it, Education Scotland
Window of Tolerance, Professor Dan Siegel, UCLA School of Medicine, 1999