Feeling without being overwhelmed.
Widening the window of tolerance — holding intense emotions without falling into them. DBT, IFS and self-compassion.
Six chapters — one window.
From the biology of emotions to concrete DBT skills — six chapters that don't switch off feelings, they make them navigable.
What emotions really areBiological signals.
Why feeling isn't weakness — but ancient signals with a clear function.
Why some feel more intenselyHigh sensitivity and temperament.
What research knows about neurobiology and sensitivity — and what it implies for you.
The window of toleranceZone of regulation.
How much activation you can hold before the system overflows — and how to widen the window.
DBT skillsNavigating emotions.
The key skills of dialectical behavior therapy — translated into everyday exercises.
Anger, shame, sadnessThe three hardest emotions.
How they arise, what they're trying to tell you — and how to build a healthy relationship with them.
Emotions as compassFrom enemy to signal.
How to use your emotions as orientation — instead of suppressing or enduring them.
A look inside.
Four sample pages from the volume — table of contents, letter, two chapter excerpts. To get a feel before you buy.
Three profiles.
Three very different relationships to feelings — and all three benefit from the same framework: a wider window of tolerance.
The intense feeler.
You feel more intensely than the people around you. Often it's a gift — and sometimes a burden that pulls you under.
- Window of tolerance
- DBT skills
- Body-based regulation
The suppressor.
You learned to ignore emotions — to make them «disappear». Now you notice: the body remembers anyway. Headaches, insomnia, irritability.
- From suppressing to feeling
- Building body awareness
- IFS foundations
The emotionally exhausted.
You feel emotionally empty — not sad, not angry, simply without energy. You no longer know what you want.
- Emotional resilience
- Self-compassion
- Reconnecting with values
Single volume or the library.
Start with this volume — or take all six at a discounted price.
Feeling without being overwhelmed.
The guide for holding intense emotions. 78 pages, six chapters, with DBT as the foundation.
- Instant download as PDF
- DIN A5 — printable and digital
- One-time payment, no subscription
- No DRM, no signup
The Equanox library.
All six volumes in one bundle — 538 pages, nine methods, more than 60 exercises. A reference frame for the next years of your practice.
- All 6 volumes included
- No. 01 Nervous system · No. 02 Burnout · No. 03 Anxiety
- No. 04 Emotions · No. 05 Relationships · No. 06 Self-worth
- DRM-free, instantly available
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