Source: wikiHow
The freeze response is a natural reaction to extremely frightening or traumatic situations. If you have PTSD or have experienced some sort of trauma in the past, any situation that reminds you of your trauma may trigger the freeze response. If you find yourself freezing, taking some deep breaths and paying attention to your physical sensations and surroundings can help.
While you can’t completely prevent the freeze response, there are steps you can take to make it a little less likely, such as practicing relaxation techniques while you are calm. Getting professional therapy can also be helpful.- 1 Take a few deep breaths. If you are frozen or feel yourself going into a freeze, taking a few deep breaths can help you interrupt the freeze response and regain control.[1] As soon as you begin to feel frightened, try to force yourself to take 3 or 4 slow, deep breaths in through your nose and out through your mouth.
- You may find it helpful to count to 5 with each breath. Inhale for 5 counts, hold the breath in your lungs for another 5 counts, then count to 5 again as you exhale.[3]
Did you know? The freeze response happens when you are faced with a threat that seems inescapable—in other words, a situation where you unconsciously decide that the fight or flight responses won’t work.[2]
- 2 Pay attention to the physical sensations you’re experiencing. Being mindful of what you’re feeling physically can help you break out of a freeze response.[4] If you find yourself frozen, try to focus on your senses. Notice the sensations that you feel both inside and outside of your body.
- For example, you might notice that you feel tension in your arms and shoulders or that you are holding your breath.
- Pay attention to things that you see, hear, feel, and smell in your environment, such as the sensation of the ground under your feet or the feeling of the air on your skin.
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