The Freeze Response
Understanding, and Managing Internal Conflict."
The freeze response is a natural reaction that occurs when the brain becomes overwhelmed by a sudden threat or crisis and doesn’t know what to do. It’s often linked to not having enough information or a plan of action. The brain essentially 'pauses' while trying to process and decide the best course of action.
When people aren’t trained to handle specific crisis situations, the brain can’t quickly access the right tools, leading to a freeze. This is why preparedness is so crucial—knowing what to do can break that paralysis.
Research shows that approximately 75-80% of people freeze or experience significant delays in responding during crisis situations. This is a normal response, not a sign of weakness. Understanding this can help us to be more compassionate with ourselves and others when such situations occur.
Ever been stuck in a moment of fear? - Learning to break free from the freeze response can become extremely empowering. The even better news is that there are ways to manage the freeze response to provide ourselves more opportunities to manage situations of crisis.
TIP 1: Train Your Mind and Body with Scenarios
Practicing realistic scenarios reduces the likelihood of freezing by teaching the brain to recognize and respond quickly.
You Are Not Alone
TIP 2: Controlled Breathing
Deep, controlled breathing helps calm the nervous system, which re-engages the thinking brain and reduces the freeze response.
Did You Know?
Controlled breathing directly affects your nervous system, engaging the parasympathetic 'rest and digest' response, which helps counteract the fight, flight, freeze, and fawn reactions. Studies show that deep breathing techniques can reduce cortisol levels (the body's stress hormone) and calm the mind within minutes. Breathing exercises improve focus and decision-making, making it easier to respond effectively instead of freezing in stressful situations.
TIP 3: Mindfulness and Grounding Techniques
Use mindfulness strategies to bring your focus back to the present moment, reducing feelings of being overwhelmed.
Did You Know?
Grounding, or 'earthing,' helps reconnect the body to the earth's energy. Studies show that grounding can reduce stress, improve mood, and even lower inflammation in the body. Mindfulness exercises help you stay focused on the present moment, reducing anxiety and improving emotional regulation. Regular practice can boost your ability to stay calm and centered, even in stressful situations.
TIP 4: Visualization
Rehearsing different crisis situations mentally can prepare your brain to take action later, breaking the freeze cycle.
Did You Know?
Studies show that visualization can activate the same brain areas as performing the actual task. This mental rehearsal helps prepare you to act more confidently and effectively in a real crisis. Visualization trains your brain to react faster in emergencies by creating mental 'scripts' for handling crisis situations. Regular practice strengthens the connection between your mind and body, reducing the likelihood of freezing when faced with danger.
TIP 5: Small, Simple Actions
In moments of freezing, initiating any small movement (e.g., moving your foot, or gripping an object) can help you regain control.
Did You Know?
Performing even the smallest physical actions, like tapping your foot or gripping an object, can help break the freeze response. These actions re-engage your body and shift your focus back to the present moment. Small, simple actions like tapping your foot activate the motor cortex, helping to override the brain's freeze response. By taking even a small movement, you signal to your body that you are ready to regain control.
TIP 6: Mantra or Cue Word
A simple word or phrase (e.g., "move" or "focus") can help re-center your mind during a crisis and prompt you to take action.
Did You Know?
Repeating a simple word or phrase during a freeze response can help shift your focus and re-engage your mind. Using a mantra like "move," "breathe," or "I'm safe" can activate the brain's cognitive processes, helping to override the freeze response. A cue word or mantra works by grounding you in the present moment. When you find yourself freezing, saying your chosen phrase out loud or in your mind can break the mental block, allowing you to regain control and take action.
Final Encouragement
You Are Not Alone!
EMPOWERMENT VIA PREPAREDNESS
Learning self-protection techniques, including real-world self-defence, equips us with the tools to overcome freezing. Preparedness reduces the brain's tendency to freeze because it knows what to do.
Ready to become empowered to manage conflict?
Take our courses, and start becoming more prepared. Contact us to learn more.
Interested in getting a copy of our paper on The Freeze Response
Send us a message, and we will be happy to send it your way.
What Our Clients Say
CMHA Participants
"A very practical and informative program that was clearly presented with a professional and friendly demeanour. The material was very helpful with lots of great knowledge such as the 4 Fs, and understanding of violent stressors.
The de-escalation exercises and activities were practical and informative. Great content in digestible chunks and loved the emphasis on reality!"