Everyone has heard of the concept of “fight or flight” before. We know that when we perceive a threat exists (whether real or imagined) our sympathetic nervous system awakens. We’ve all had those moments where we experience a surge of adrenaline and our heart beats fast, our breathing quickens, muscles tense, etc. In this moment, our brains are evaluating whether the danger is real or not and whether you will stand up to it (fight) or run away (flight).
However, there is a third option to the fight or flight response that we don’t talk about as often and this is “freeze”. The “freeze” response occurs when our brains decide we cannot take on the threat nor are we able to escape. Often when this happens our bodies might remain still, unable to move, numb or “freeze”. We may feel as if we are not actually a part of our bodies.
What’s the benefit of the “freeze” response if you can’t fight back or get away? Well for those with anxiety there are two benefits:
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Freezing releases endorphins which serve to calm the body and are also pain relievers thus one can more easily handle a difficult event.
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Freezing allows one to block out a scary experience that may be too difficult to process.
So if you do freeze, what can you do? Grounding, or bringing your mind back to the present, is extremely helpful when one engages in a freeze response:
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Splash cold water on your face
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Inhale a strong scent (e.g. Lavender, Peppermint)
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Snap a rubber band against your wrist
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Look at pictures of important people/animals in your life
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Rub your hands together
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Knit, draw, paint – use your hands!
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Stroke an object with a soft, soothing texture
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Listen to music
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State a positive mantra out loud, several times
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Take an “observer’s walk” where you slowly walk and observe what is around you.
These techniques distract you from any anxiety or stress you might feel, and bring you back into the present.
Finding yourself frozen more often than you’d like? Reach out here to connect with one of our clinicians for support.
