Moving Out of the Freeze State
Moving Out of the Freeze State in the Nervous System
In our fast-paced world, it’s not uncommon to feel overwhelmed or stuck, especially when faced with stress or trauma. You might find yourself in a “freeze state”—a state where your body and mind feel paralyzed, like a deer caught in headlights. Understanding how to move out of this state can be crucial for emotional well-being and to give yourself space to make decisions that matter to you.
What Is the Freeze State?
The freeze state is part of the body's natural response to danger, alongside the fight or flight responses. When we perceive a threat, our nervous system can enter this state of immobilization as a protective mechanism. In this state, you might feel numb, unable to act, or even disconnected from your surroundings. It’s your body’s way of attempting to protect you from harm, but it can also leave you feeling stuck. Offer yourself compassion (e.g., “this is normal to experience”) as you recognize what is happening and when making steps to shift out of it.
Signs You Might Be in a Freeze State
Recognizing the signs can help you take the first steps toward regaining control. Common indicators can include:
Physical Symptoms: Tension, stiffness, a sensation of heaviness.
Emotional Symptoms: Feelings of numbness, helplessness, dissociation.
Cognitive Symptoms: Difficulty concentrating, memory issues, racing thoughts.
Steps to Move Out of the Freeze State
Grounding Techniques: Start by connecting with your body. Try deep breathing exercises, focusing on your breath as it moves in and out. You can also place your feet firmly on the ground and pay attention to the sensations in your body. You could also try a more stimulating breath, exaggerating the breath to help you enter back into the present moment.
Gentle Movement: Engaging in gentle physical activity can help stimulate your nervous system. Try stretching, going for a walk, dancing, or even shaking out your limbs. Try an activity that requires coordination (e.g., even balancing on one foot!), to bring your attention back to the present.
Mindfulness Practices: Mindfulness meditation can help you become more aware of your thoughts and feelings without judgment. Imagine you have a radar that scans from your head to your toes to assess sensations and feelings. Focus on the present moment, observing what’s happening around you and within you without needing to change anything.
Connect with Others: Sometimes, talking to a trusted friend or therapist can provide the support you need. Sharing your experiences can help you feel less isolated and more understood.
Create a Safe Space: Surround yourself with comfort—whether it’s a favorite blanket, calming music, or a familiar scent. Creating a nurturing environment can help you feel more secure and relaxed. You could try creating a “comfort corner” where there are items or a comfy chair that are there for you if you need them.
Seek Professional Help: If the freeze state persists or significantly impacts your life, consider seeking guidance from a mental health professional.
Conclusion
Moving out of the freeze state is a journey that takes time and patience. By practicing grounding techniques, engaging in gentle movement, and reaching out for support, you can regain a sense of agency when the freeze state arises. Remember, it’s okay to ask for help and take the steps that work best for you.