Ever Wonder how to overcome the freeze response? First of all what is it anyway?. The freeze response is a normal response to exceedingly frightful or upsetting circumstances. Any circumstance that brings up memories of your trauma might set off your freeze reaction if you have post-traumatic stress disorder (PTSD) or have suffered trauma in the past. Enoughinfo.com
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Breathing deeply and focusing on your environment and body sensations might assist if you start to feel cold. Even if you can’t totally stop the freeze response, you can take certain preventative measures to lessen its likelihood, such using relaxation methods when you’re calm. Seeking treatment from a professional might also be beneficial. Below are ways which you can overcome the freeze response:
How to overcome the freeze response
Leaving the Freeze Response Behind:
1. Inhale deeply a few times
Breathing deeply for a short while will help you break the freeze reaction and recover control if you find yourself frozen or on the verge of one. Try forcing yourself to take three or four calm, deep breaths in through your nose and out through your mouth as soon as you start to feel afraid.
- Counting to five after each breath might be beneficial for you. Breathe in for five counts, keep it in your lungs for an additional five counts, and then exhale while counting backwards from five.
2. Observe your body and the sensations it is giving you
Developing an awareness of your bodily sensations might assist you in overcoming a freeze response. Try to concentrate on your senses if you feel yourself paralysed. Take note of the feelings you experience in and around your body.
- For instance, you may detect that you are holding your breath or that your arms and shoulders are tense.
- Observe your surroundings and pay attention to everything you see, hear, feel, and smell. For example, notice how the earth feels beneath your feet or how the air feels on your skin.
3. Let go of your fight-or-flight instinct by moving deliberately
As soon as you start to emerge from the freeze reaction, your fight-or-flight response can start to activate. If this occurs, moving or acting will help you feel more at ease.
- You could, for instance, stamp your feet, pace, run in place, or even punch a pillow to help yourself relax.
Do you ever wonder “Hmmm, How can i prevent this in the first place?” we’ve got you covered
Preventing the freeze response
1. Recognise the warning indicators of oncoming freezing
If you often have the freeze response, being able to identify the warning signals might help you avert a freeze before it starts. Consider your typical emotions both prior to and during a frozen response. The following are typical freeze reaction signs and sensations:
- feeling icy, numb, or frigid
- a feeling of rigidity or weight in the body
- a sensation of being imprisoned within oneself or within a body component
- Taking deep breaths or holding them
- Variations in heart beat (heart palpating quickly or feeling sluggish)
2. When you feel at ease, practise grounding exercises
In times of stress or terror, grounding practises assist you stay present rather than paralysing you via a sense of helplessness. while you practise these methods while you’re at ease and secure, you’ll find it easier to draw on them when circumstances go tough. Simple grounding exercises include, for instance,
- Taking ten steady breaths and paying attention to the sensation of each inhale and expiration.
- concentrating on the sensation of an object in your hands, such as a pair of car keys or a can of cold beverage.
3. Utilise relaxing methods to assist in maintaining your composure and awareness
It can also help you become ready for stressful and frightful situations by teaching you how to activate your body’s and mind’s relaxation responses. Try to practise relaxing methods for a short while each day.
4. Please Take it easy on yourself
It is normal to have the freeze response, and it is not totally avoidable. Don’t hold it against yourself if, in spite of your best attempts to be ready for the worst, you freeze in a tense or terrifying circumstance. Keep in mind that it is an instinctive response and not something you can control.
Seeking for professional Assistance
1. Look for a therapist who has dealt with trauma-related difficulties before
A common sign of PTSD and other trauma-related disorders is the frozen reaction.If you find it difficult to relax under tense or frightening circumstances, contact your physician for a recommendation of a therapist who specialises in treating such cases.
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2. Take steps to address any lingering trauma from the past
It’s possible that a painful event from the past is influencing your propensity to freeze. To overcome your previous trauma and comprehend how it can be influencing your current responses to stress or anxiety, engage with a therapist to identify your trauma.
Develop an Action Plan:
In situations where you anticipate the freeze response, create a specific action plan or checklist to follow. Knowing what to do in advance can reduce the likelihood of freezing.
Share your experiences and challenges with a trusted friend or family member who can offer emotional support and encouragement.
- While some support groups are run by peers, others are supervised by licenced clinical social workers or psychologists who specialise in mental health.
- Additionally, you can participate in online forums or support groups. Choose a group that has administrators or moderators in charge of keeping an eye out for any abusive or improper activities.
It’s important to remember that overcoming the freeze response may take time and practice. Be patient with yourself and continue to work on these strategies to increase your ability to respond effectively in stressful situation