the freeze response
If we responded to fear or shame in childhood by freezing, we’re more likely to experience trauma symptoms as an adult. We’re also more likely to be diagnosed with Posttraumatic Stress Disorder (PTSD) or Complex-PTSD (CPTSD).
So if we’re stuck in trauma patterns as an adult, it’s likely that as children we experienced a freeze response. Common misconceptions about what freeze actually is, often prevent us from realising this though.
Freeze isn’t complete shut-down or immobility, nor is it clinical depression. These painful states describe collapse, not freeze. In collapse we have very (very) low levels of energy. In freeze something more complex is happening.
Freeze is the term we use when two competing biological processes are pulling us in different direction. We’ve got all those fight/flight arousal hormones flying around so internally we feel hyper-aroused, but we’re also moving towards shut-down.
What is the freeze response?
The freeze response is the in-between place, in which our body is extremely alert but unable to respond or take any action against the trigger.
It’s high anxiety internally and being unable to act or speak or think in the way we want.
It’s panic and dissociation (e.g. feeling spacey, floaty, and disconnected).
Because these scenarios involve adrenaline and a heightened internal sense of stress, many of us misdiagnose ourselves as stuck in fight or flight.
What can trigger the freeze response?
Freeze is a common triggered reaction often promoted by situations and stimuli tied to a person’s unique experiences, or previous trauma. If something reminds us of a past trauma, a freeze response can be triggered.
Common triggers are:
– Feeling abandoned
– Feeling like you’ve done something wrong
– Feeling like a failure
– Feeling threatened/unsafe
– Life stressors
– Conflict and disagreements
– Having to perform
Signs of the freeze response
So what are the signs of our body going into this frozen state? We experience this response throughout our body, both physically and mentally.
Psychological signs of the freeze response
Whilst in a state of freeze you may feel:
– Hyper-alertness
– A sense of dread
– Shame
– Fear
– Anxiety
– Panic
-Stress
– Overwhelm
Physical signs of the freeze response
When in the freeze response, your body may physically experience:
– Physical immobility
– Decrease in heart rate
– Muscular tension
– Shallow or rapid breath
The nervous system and the freeze response
When we freeze, the parasympathetic nervous system takes charge. If our brain senses a threat in a stimulus or situation, it activates different neural circuits in the autonomic nervous system. Freezing involves both branches of the ANS—the sympathetic and parasympathetic systems. It’s important to know that freezing’s physiological aspects incorporate features from both systems, and their dominance can shift over time.
The sympathetic nervous system heightens arousal and physical symptoms, supporting the freezing response. Simultaneously, when the parasympathetic system kicks in during freezing, it results in a slowing down of the heart rate.
How to overcome the freeze response
Freedom from this type of response requires us first to become aware that what we’re experiencing is, indeed, freeze.
Learning how to better manage your anxiety and stress can also help you break free from ‘freezing’ in certain situations. Practicing grounding exercises, relaxation, and breathing techniques, and finding a safe space can all minimise your physiological response.
Seeking professional help, whether that is through coaching or therapy, if ‘freezing’ is a recurring issue, can be beneficial to helping you understand the root cause of this response.
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Sarah Woodhouse is a trauma expert, research psychologist and writer who delivers people the knowledge and tools to recognise and overcome self-defeating cycles, to achieve personal freedom and success. Please follow her on Instagram, Facebook or X for all the latest updates.
