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The freeze response is a natural reaction to extremely frightening or traumatic situations. If you have PTSD or have experienced some sort of trauma in the past, any situation that reminds you of your trauma may trigger the freeze response. If you find yourself freezing, taking some deep breaths and paying attention to your physical sensations and surroundings can help. While you can't completely prevent the freeze response, there are steps you can take to make it a little less likely, such as practicing relaxation techniques while you are calm. Getting professional therapy can also be helpful.
Steps
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Take a few deep breaths . If you are frozen or feel yourself going into a freeze, taking a few deep breaths can help you interrupt the freeze response and regain control. [1] X Trustworthy Source PubMed Central Journal archive from the U.S. National Institutes of Health Go to source As soon as you begin to feel frightened, try to force yourself to take 3 or 4 slow, deep breaths in through your nose and out through your mouth.
- You may find it helpful to count to 5 with each breath. Inhale for 5 counts, hold the breath in your lungs for another 5 counts, then count to 5 again as you exhale. [3] X Trustworthy Source National Health Service (UK) Public healthcare system of the UK Go to source
Did you know? The freeze response happens when you are faced with a threat that seems inescapable—in other words, a situation where you unconsciously decide that the fight or flight responses won't work. [2] X Research source
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Pay attention to the physical sensations you're experiencing. Being mindful of what you're feeling physically can help you break out of a freeze response. If you find yourself frozen, try to focus on your senses. Notice the sensations that you feel both inside and outside of your body. [4] X Trustworthy Source PubMed Central Journal archive from the U.S. National Institutes of Health Go to source
- For example, you might notice that you feel tension in your arms and shoulders or that you are holding your breath.
- Pay attention to things that you see, hear, feel, and smell in your environment, such as the sensation of the ground under your feet or the feeling of the air on your skin.
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Release your fight-or-flight energy by making deliberate movements. As you begin to break out of the freeze response, your fight-or-flight response may begin to kick in. If this happens, taking action or making a movement can help you feel calmer, as it will release endorphins that can alleviate stress. [5] X Trustworthy Source Mayo Clinic Educational website from one of the world's leading hospitals Go to source
- For example, you might calm yourself down by pacing, running in place, stomping your feet, or even punching a pillow.
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Practice grounding techniques while you are calm. Grounding techniques help you connect with your senses so that you can stay present instead of freezing in moments of fear or stress. If you practice these techniques when you feel calm and safe, you can access those skills more easily when things get difficult. [6] X Trustworthy Source PubMed Central Journal archive from the U.S. National Institutes of Health Go to source Some examples of simple grounding exercise include:
- Mentally reminding yourself of who and where you are and what you are about to do. For example, you might say to yourself, “I'm Samantha Jones. I'm 27 years old. I'm sitting on the couch in my living room. I'm about to get up and get a glass of water.”
- Taking 10 slow breaths while focusing on the sensation of each inhalation and exhalation.
- Holding an object in your hands, such as a cold drink can or a set of car keys, and focusing on how it feels.
- Eating or drinking something, focusing on the tastes, smells, and other sensations you experience as you eat or drink.
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Try relaxation techniques to help yourself stay calm and present. Learning how to engage your mind and body's relaxation responses can also help you prepare for frightening and stressful moments. [7] X Expert Source George Sachs, PsyD
Licensed Psychologist Expert Interview. 9 October 2020. Try to spend a few minutes every day practicing relaxation techniques, such as: -
Learn to recognize the signs that you are about to freeze. If you experience the freeze response frequently, learning to recognize the warning signs may help you stop a freeze before it begins. Think about the way you usually feel before and during a freeze response. Common freeze response sensations and symptoms include: [8] X Research source
- Feeling numb, cold, or frozen
- A sensation of physical heaviness or stiffness
- A feeling of being trapped inside yourself or in some part of your body
- Slow breathing or holding your breath
- Changes in your heart rate (e.g., your heart may feel slow or it might pound rapidly)
Tip: Once you recognize the symptoms of a freeze response in yourself, let your friends or loved ones know so that they can spot it happening as well. That way, they can help support you through moments when you freeze up.
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Be patient with yourself. The freeze response is natural, and it's not entirely preventable. If you freeze in a frightening or stressful situation despite all your efforts to prepare for that possibility, don't blame yourself. Remind yourself that it is an involuntary reaction and not something that is within your control. [9] X Research source
- The freeze response is not a sign of weakness or cowardice. It's something that even highly trained emergency first responders and military personnel struggle with. [10] X Research source
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Find a therapist with experience treating issues related to trauma. The freeze response is often a symptom of PTSD and other trauma-related conditions. [11] X Trustworthy Source PubMed Central Journal archive from the U.S. National Institutes of Health Go to source If you struggle with freezing up in stressful or frightening situations, ask your doctor to recommend a therapist who has experience treating this issue. [12] X Expert Source George Sachs, PsyD
Licensed Psychologist Expert Interview. 9 October 2020. Some common therapeutic approaches include:- Cognitive behavioral therapy (CBT), which can help you change the thought processes that may trigger a freeze response. [13] X Trustworthy Source PubMed Central Journal archive from the U.S. National Institutes of Health Go to source
- Sensorimotor psychotherapy, which focuses on dealing with the sensory and physical elements of trauma as well as the emotional and psychological ones. [14] X Research source
- Dialectical Behavior Therapy (DBT) is a common treatment for complex PTSD and includes coping skills training as well as some CBT techniques. [15] X Trustworthy Source Cleveland Clinic Educational website from one of the world's leading hospitals Go to source
Tip: If you're a minor, talk to a trusted adult about what you're going through. They may be able to help you connect with a therapist who can help.
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Work on dealing with any underlying past trauma. If you had a traumatic experience in the past, it may be contributing to your tendency to freeze. Work with a therapist to identify your past trauma so that you can work through it and understand how it might be contributing to the way you react to fear or stress in the present. [16] X Trustworthy Source PubMed Central Journal archive from the U.S. National Institutes of Health Go to source
- For example, if you grew up with an abusive relative, you may find yourself freezing if another person raises their voice or gets too close to you during an argument. A therapist can help you understand how the abuse in your past contributes to this reaction and help you figure out some healthy coping strategies.
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Look into support groups for people with similar experiences. If your freeze response is related to trauma that you've experienced, joining a support group can help you feel less alone. [17] X Research source Other members of the group may also be able to offer advice and share strategies that have helped them deal with the freeze response. Ask your doctor or therapist to recommend a group, or do an online search for support groups in your area.
- Some support groups are peer-led, while others are moderated by a mental health professional, such as a psychologist or a licensed clinical social worker.
- Psychology Today ’s support group locator can help you find groups in your area.
- You can also join online discussion boards or support groups on mental health organizations’ website, such as Mental Health America . Look for a group that is overseen by administrators or moderators who can monitor the group for abusive or inappropriate activity.
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References
- ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4495877/
- ↑ https://www.scientificamerican.com/article/sexual-assault-may-trigger-involuntary-paralysis/
- ↑ https://www.nhs.uk/mental-health/self-help/guides-tools-and-activities/breathing-exercises-for-stress/
- ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2848393/
- ↑ https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/exercise-and-stress/art-20044469
- ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4495877/
- ↑ George Sachs, PsyD. Licensed Psychologist. Expert Interview. 9 October 2020.
- ↑ http://trauma-recovery.ca/impact-effects-of-trauma/fight-flight-freeze-responses/
- ↑ https://www.scientificamerican.com/article/sexual-assault-may-trigger-involuntary-paralysis/
- ↑ https://www.atsdr.cdc.gov/emes/surviving_stress/documents/TrainingWorkbookstress-editp1.pdf
- ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4495877/
- ↑ George Sachs, PsyD. Licensed Psychologist. Expert Interview. 9 October 2020.
- ↑ https://pubmed.ncbi.nlm.nih.gov/34602086/
- ↑ https://www.psychologytoday.com/us/blog/talking-about-trauma/201309/sensorimotor-psychotherapy-somatic-path-treat-trauma
- ↑ https://my.clevelandclinic.org/health/treatments/22838-dialectical-behavior-therapy-dbt
- ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4495877/
- ↑ https://www.traumasurvivorsnetwork.org/pages/peer-support-groups
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