Overcoming the Freeze Response: A Comprehensive Guide to Healing Trauma

Understanding the Freeze Response

The freeze response is a survival mechanism that occurs when we can't fight or flee from a threatening situation. While it can be lifesaving in the moment, chronic freeze states can lead to numerous health issues and significantly impact quality of life. This article will explore the freeze response in depth and provide practical strategies for overcoming it.

What is the Freeze Response?

The freeze response is part of our body's natural defense system, alongside the more commonly known fight-or-flight responses. When we perceive a threat that we can't escape or overcome, our nervous system may shift into a state of shutdown or immobilization. This can manifest as:

• Feeling numb or disconnected from emotions
• Difficulty concentrating or thinking clearly
• Muscle tension and chronic pain
• Lowered heart rate and blood pressure
• Digestive issues
• Compromised immune function
• Lack of energy or motivation

While a short-term freeze response can be protective, many people get stuck in chronic freeze states due to past trauma or prolonged stress. This can severely impact physical and mental health over time.

Causes of Chronic Freeze States

Chronic freeze responses often stem from childhood experiences, especially in situations where a child felt powerless or unable to escape. Some common causes include:

• Physical, sexual, or emotional abuse
• Neglect or lack of attunement from caregivers
• Witnessing violence or experiencing disasters
• Prolonged stress or impossible expectations from parents
• Medical trauma or painful procedures

Even if the original threat is long gone, the nervous system can remain stuck in a protective freeze state. This is especially true if the trauma occurred during key developmental periods.

The Impact of Chronic Freeze

Living in a chronic freeze state takes an enormous toll on physical and mental wellbeing. Some of the long-term effects can include:

• Chronic pain and fatigue
• Autoimmune disorders
• Depression and anxiety
• Difficulty with relationships and intimacy
• Substance abuse issues
• Eating disorders
• Dissociation and memory problems

The Adverse Childhood Experiences (ACE) study has clearly demonstrated the link between early trauma/adversity and chronic health issues later in life. Much of this connection likely stems from the physiological effects of remaining in survival states like freeze for prolonged periods.

Key Steps for Overcoming the Freeze Response

Healing from chronic freeze states takes time and patience, but it is possible to reconnect with your body and emotions. Here are some of the key steps involved:

1. Establish Safety

Safety is the foundation for all healing work. Without a basic sense of safety, it's extremely difficult for the nervous system to come out of protective freeze states. There are two main aspects of safety to consider:

Environmental Safety

This refers to actual, physical safety in your environment. Some questions to reflect on:

• Are you currently in any abusive or dangerous situations?
• Do you have stable housing and access to basic necessities?
• Is there ongoing conflict or tension in your home environment?
• Do you have at least some spaces where you feel relaxed and at ease?

If environmental safety is lacking, addressing this needs to be the first priority. This may involve leaving abusive relationships, finding new housing, or setting stronger boundaries. Even small improvements in environmental safety can make a big difference.

Internal Safety

This refers to your internal felt sense of safety and security. Some ways to cultivate internal safety include:

• Identifying parts of your body that feel calm or neutral
• Creating a safe mental image you can return to
• Practicing grounding techniques like deep breathing
• Working with a therapist to process past traumas
• Building self-compassion and positive self-talk

Remember that perfect safety isn't the goal - even small increases in felt safety can start shifting your nervous system out of freeze.

2. Increase Body Awareness

Chronic freeze states often involve disconnection from body sensations. Rebuilding interoception (internal body awareness) is key for regulation. Some ways to increase body awareness include:

• Body scans - systematically noticing sensations throughout your body
• Mindfulness practices focused on physical sensations
• Gentle yoga or other mindful movement practices
• Somatic experiencing exercises
• Working with a somatic therapist

Start small, focusing on neutral or pleasant sensations at first. Gradually work up to noticing more intense or uncomfortable sensations as you build capacity.

3. Learn to Tolerate Activation

Underneath the numbing of freeze are often intense emotions and sensations that feel overwhelming. Learning to tolerate activation without shutting down is an important skill. This involves:

• Recognizing signs of activation in your body
• Using grounding techniques to stay present
• Titrating exposure to intense sensations/emotions
• Practicing self-soothing and co-regulation
• Building a window of tolerance for activation

Remember to go slowly and not push past your edges. The goal is to expand your capacity over time, not to overwhelm yourself.

4. Process Stored Emotions and Memories

As you build more capacity to stay present with activation, you may start accessing emotions or memories that were previously too overwhelming. Processing these in a safe, contained way is an important part of healing. This could involve:

• Journaling or artistic expression
• EMDR or other trauma processing therapies
• Somatic experiencing or other body-based approaches
• Inner child or parts work
• Breathwork or other practices to release stored tension

Having support from a skilled therapist can be very helpful for this stage of the work.

5. Rebuild Self-Regulation Skills

Many people who experienced early trauma or neglect never learned basic self-regulation skills. Part of healing involves learning and practicing these skills, such as:

• Recognizing different emotional states
• Using breath and movement to shift your state
• Setting appropriate boundaries
• Asking for help and co-regulating with others
• Balancing rest and activity
• Tuning into and meeting your needs

Think of this as "reparenting" yourself and giving yourself the regulation tools you may have missed out on earlier in life.

6. Cultivate Social Connection

Human connection and co-regulation are powerful antidotes to freeze states. As you heal, focus on building safe, supportive relationships. This might involve:

• Reconnecting with old friends or family members
• Joining support groups or community organizations
• Working with a therapist or coach
• Practicing vulnerable sharing in safe contexts
• Learning to receive care and support from others

Remember that connection doesn't have to be intense or constant. Even small moments of authentic connection can be deeply regulating for the nervous system.

7. Engage in Meaningful Activities

Chronic freeze often involves a loss of vitality, creativity, and engagement with life. As you heal, start to reconnect with activities that bring you joy, meaning, or a sense of purpose. This could include:

• Creative pursuits like art, music, or writing
• Learning new skills or hobbies
• Volunteering or community involvement
• Spending time in nature
• Movement practices like dance or martial arts
• Spiritual or contemplative practices

Start small and be patient with yourself. The goal is to gradually expand your capacity for joyful, meaningful engagement.

Common Challenges in Healing Freeze Responses

Overcoming chronic freeze states is not a linear process. Some common challenges you may encounter include:

Fear of Intense Emotions

As you start to thaw out of freeze, you may encounter intense emotions that feel scary or overwhelming. Remember that emotions themselves aren't dangerous - it's the fear of them that causes problems. Practice being with emotions without judging or trying to change them.

Shame and Self-Judgment

Many people feel ashamed of their freeze responses or judge themselves for not healing faster. Remember that freeze is a natural survival response - there's nothing wrong with you for experiencing it. Cultivate self-compassion and celebrate small steps of progress.

Retraumatization

If you push too hard or fast in healing work, you risk overwhelming your system and reinforcing freeze responses. Go slowly, respect your limits, and work with skilled support to avoid retraumatization.

Lack of Support

Healing deep freeze states is challenging to do alone. If you don't have supportive people in your life, prioritize finding a therapist, support group, or other resources to guide your healing journey.

Impatience for Results

Healing takes time, especially if you're working with developmental trauma. Try to focus on small daily practices rather than expecting dramatic overnight changes. Trust that your efforts will compound over time.

Tools and Practices for Healing

Here are some specific tools and practices that can support the process of overcoming freeze responses:

Grounding Techniques

• 5-4-3-2-1 sensory awareness exercise
• Progressive muscle relaxation
• Holding or squeezing a stress ball
• Splashing cold water on your face
• Stomping your feet or doing wall pushups

Breath Practices

• Box breathing (4 count inhale, hold, exhale, hold)
• Coherent breathing (equal inhale and exhale)
• Alternate nostril breathing
• "Sigh of relief" breaths
• Humming or toning on the exhale

Movement Practices

• Gentle yoga or stretching
• Qigong or tai chi
• Rhythmic movement like walking or dancing
• Shaking or tremoring exercises
• Tension and release exercises

Mindfulness Practices

• Body scan meditations
• Loving-kindness or compassion meditations
• Mindful walking in nature
• Sensory awareness practices
• Mindful eating or drinking

Somatic Experiencing Techniques

• Pendulation between activation and calm
• Titration of challenging sensations
• Resources states and positive imagery
• Completion of defensive responses
• Working with the "felt sense"

Emotional Regulation Tools

• Emotion wheels for identifying feelings
• Journaling or artistic expression
• EFT tapping
• Self-havening touch techniques
• Creating a "feelings first aid kit"

Nervous System Regulation Practices

• Polyvagal exercises like vocal toning
• TRE (Tension & Trauma Releasing Exercises)
• Feldenkrais or other somatic education methods
• Vagus nerve stimulation techniques
• Heart rate variability training

Remember to introduce new practices slowly and gently. What works for one person may not work for another, so experiment to find what resonates with your system.

The Role of Professional Support

While self-help practices can be very valuable, working with skilled professionals is often crucial for healing deep freeze states. Some types of support to consider:

Trauma-Informed Therapy

A therapist trained in working with trauma can provide a safe container for processing difficult emotions and memories. Some helpful modalities include:

• EMDR (Eye Movement Desensitization and Reprocessing)
• Somatic Experiencing
• Sensorimotor Psychotherapy
• Internal Family Systems (IFS)
• Brainspotting

Somatic Practitioners

Bodyworkers and somatic educators can help you reconnect with your body and release stored tension. Some options include:

• Craniosacral therapy
• Rolfing or structural integration
• Feldenkrais Method
• Alexander Technique
• Trauma-sensitive yoga

Medical Support

Chronic freeze states can impact many body systems. Working with trauma-informed medical professionals can help address any underlying health issues. Consider:

• Functional medicine doctors
• Naturopaths or integrative medicine practitioners
• Endocrinologists (for hormone imbalances)
• Gastroenterologists (for digestive issues)
• Pain management specialists

Group Programs

Healing in community can be very powerful. Some group options to explore:

• Trauma recovery groups
• Mindfulness-based stress reduction (MBSR) courses
• Authentic relating or circling groups
• 12-step or other recovery programs
• Dance or movement classes

Remember that finding the right fit with practitioners or groups may take some trial and error. Trust your instincts and don't be afraid to try different options.

Maintaining Progress and Preventing Relapse

As you make progress in healing freeze responses, it's important to maintain your gains and prevent slipping back into old patterns. Here are some strategies:

Develop a Daily Practice

Consistency is key in rewiring the nervous system. Develop a daily routine that includes practices like:

• Mindfulness or meditation
• Gentle movement or stretching
• Journaling or emotional check-ins
• Breathwork or other regulation techniques

Even 5-10 minutes a day can make a big difference over time.

Identify and Manage Triggers

Learn to recognize situations, people, or environments that tend to activate your freeze response. Develop plans for how to handle these triggers, such as:

• Using grounding techniques
• Removing yourself from overwhelming situations
• Reaching out for support
• Practicing self-compassion

Prioritize Self-Care

Make sure you're meeting your basic needs for rest, nutrition, hydration, and exercise. Neglecting self-care can quickly lead to dysregulation. Some areas to focus on:

• Getting adequate sleep
• Eating regular, nourishing meals
• Staying hydrated
• Moving your body daily
• Spending time in nature
• Engaging in enjoyable activities

Maintain Social Support

Stay connected with supportive people who understand your healing journey. This might involve:

• Regular check-ins with a therapist or coach
• Attending support groups
• Nurturing friendships with emotionally safe people
• Staying connected with online communities

Continue Learning

Stay engaged with your healing process by continuing to learn about trauma, neurobiology, and healing modalities. Some ways to do this:

• Reading books on trauma and healing
• Listening to relevant podcasts
• Attending workshops or trainings
• Exploring new healing modalities

Practice Flexibility

Remember that healing isn't linear. There will be ups and downs, and that's normal. Practice flexibility and self-compassion when you encounter setbacks. Use challenges as opportunities to deepen your healing and learn new skills.

Conclusion

Overcoming chronic freeze responses is a journey that requires patience, persistence, and compassion. By focusing on safety, body awareness, emotion regulation, and social connection, it's possible to rewire the nervous system and reclaim a sense of aliveness and engagement with life.

Remember that you don't have to do this work alone. Seek out support from skilled professionals and compassionate communities. Celebrate your progress, no matter how small it may seem. With time and dedication, it's possible to thaw out of freeze and experience greater freedom, joy, and connection in your life.

Healing is possible, and you are worthy of feeling safe, regulated, and fully alive in your body and your life. Take it one step at a time, and trust in your innate capacity for growth and healing.

Article created from: https://youtu.be/iNVfBeKTt24?si=BtOdOeeFNKEhI203