Feeling Stuck? Identify the ‘Freeze’ State and Learn to Defrost
Have you ever felt so stressed that your mind went blank? Or so overwhelmed you couldn't speak or decide, even when action was needed? This freeze state, though unpleasant, is your nervous system’s attempt to keep you safe.
To understand how this works, let’s examine what happens in the body and mind during a Freeze State”.
The human body is wired to survive in the face of danger. Our main responses are fight, flight, freeze, and fawn. Fight or flight prompts action; freeze pauses us, keeping us still, and fawn involves trying to appease the threat or avoid conflict or harm. In animals, the freeze state protects prey from predators by allowing them to play dead or hide.
For humans, the freeze state can look like:
Feeling numb or disconnected from your surroundings
Struggling to speak, find the right words, or make decisions
Feeling shut down and “stuck”
The freeze state is not a sign of weakness. It’s your brain and body working to protect you, even if it feels unhelpful.
Why We Freeze
Freezing occurs when the brain senses overwhelming emotional or physical danger and chooses to remain still. Triggers include:
Any situation where the perceived threat is too intense or seems inescapable
Overwhelming conflict or sensory overload
Ongoing stress or burnout
Sometimes, the nervous system remains in a state of freeze even after the identified danger has passed.
How to Help Yourself Out of Freeze
The goal is to gently show your body that you’re safe, rather than forcing action. Here’s how:
Start small: use micro-movements, such as wiggling your toes, rolling your shoulders, or tapping your fingers, to help shift your nervous system from shutdown to action.
Try the 5-4-3-2-1 grounding technique: Name five things you see, four you touch, three you hear, two you smell, and one you taste. This brings your awareness to the present.
Breathe steadily: Try box breathing—in for 4 seconds, hold for 4 seconds, out for 4 seconds, hold for 4 seconds. This helps regulate your heart rate and signals safety to your brain.
Connect with comfort: seek a trusted friend, a pet, a warm blanket, or a soothing scent like lavender.
Engage your senses: Splash cool water on your face, hold an ice cube in your hand, or step outside to notice the temperature. These new sensations help wake your system.
When to Seek Support
If you often feel frozen or remain that way for long periods, your nervous system may require additional support. Therapy can help you explore triggers and address freeze responses, providing you with tools to manage stressors effectively.
Though feeling frozen is unpleasant, your body is doing what it’s designed to do. With understanding and support, you can learn strategies to identify and move out of a freeze state and find balance.
