Understanding the Freeze Response: How to Manage It

Most people are familiar with the concept of “fight-or-flight.” This term, introduced in the 1920s, describes how our minds and bodies react to stress and fear. As explained in an article on the Harley Therapy Counseling Blog, when faced with danger, we either confront it or escape from it. However, there is a lesser-known reaction that some individuals, myself included, may experience: the freeze response. In this state, you might feel detached, unable to think clearly, or unsure of how to respond.

What is the Freeze Response?

As noted by Healthline, the freeze response is essentially a pause in the fight-or-flight reaction, where your body prepares to defend itself but remains completely still. This state, also referred to as reactive immobility, is characterized by heightened awareness even while you feel paralyzed. Your heart may race, and you might sweat, yet you find yourself unable to act. In essence, you “freeze.”

How Does Freezing Differ From Fleeing?

When faced with a perceived threat, individuals typically respond in one of three ways: they can fight, flee, or freeze. While fleeing involves taking action, freezing is more about inaction—often leading to a state of dissociation. When I freeze, I feel my voice tremble, and my mind wanders. It’s crucial to understand that the freeze response can coexist with other reactions. As highlighted in the Harley Therapy Counseling Blog, you might first freeze and later flee, or vice versa; it varies from person to person.

Symptoms of the Freeze Response

According to the Harley Therapy Counseling Blog, symptoms of freezing may include:

Inability to think clearly
Mental and physical exhaustion
Difficulty making decisions
Immobility
Feeling emotionally numb or blank
Dissociation, as if watching oneself from a distance
Struggling to focus
Excessive sleeping or a desire for solitude

It’s important to recognize that these reactions occur automatically; you can’t consciously control them. However, they generally subside within 20 to 30 minutes.

Triggers for the Freeze Response

Freezing is a natural reaction to fear and perceived threats, often stemming from past experiences or trauma. As the Harley Therapy Counseling Blog explains, your brain may have developed this response based on a prior event that felt overwhelmingly distressing. Additionally, the freeze response is associated with various mental health conditions, including anxiety, depression, and PTSD.

Strategies to Overcome the Freeze Response

While you can’t change your immediate reaction, there are effective coping strategies. Engaging in relaxation techniques such as meditation, yoga, tai chi, or deep breathing can counter your stress response. Mindfulness practices have shown to reduce anxiety and improve coping skills, especially for those with generalized anxiety disorder (GAD). Physical activities like walking, running, or weightlifting can also help release endorphins, promoting a sense of calm. Seeking therapy can provide insight into the root causes of these feelings and help develop coping strategies tailored to your needs.

Skills like effective communication, self-advocacy, or even self-defense can also empower you to manage stress better. If you’re tired of feeling immobilized when faced with challenges, consider trying these techniques to enhance your resilience.

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In summary, understanding the freeze response is key to managing it effectively. While you cannot control this automatic reaction, employing relaxation techniques, engaging in physical activity, and seeking professional support can help you navigate these feelings and respond more effectively to stressors.