Many people are familiar with the concept of “fight-or-flight,” a term that originated in the 1920s to describe instinctive emotional reactions to stress. This response reflects how our minds and bodies react to fear or perceived threats. As described in an article on the Harley Therapy Counseling Blog, “fight-or-flight” essentially means we react to danger by either confronting it or fleeing from it. However, there’s a lesser-known third reaction: the freeze response. When faced with a threat, some individuals — myself included — experience a state of paralysis. We become overwhelmed, zoning out and feeling unsure of how to respond.
What is the Freeze Response?
According to Healthline, the freeze response can be understood as a temporary suspension of fight-or-flight, where the body prepares itself to defend against danger without taking immediate action. This phenomenon, sometimes referred to as reactive immobility, leads to physiological changes similar to those experienced during fight-or-flight, but instead of moving, you remain completely still. Your body may feel tense, your heart might race, and you may find yourself unable to act, essentially freezing in place.
How Does Freezing Differ from Fleeing?
When someone faces a threat, they usually respond in one of three ways: they can fight, flee, or freeze. Though fleeing and freezing are both forms of avoidance, fleeing involves taking action, while freezing often manifests as a state of dissociation or “playing dead.” Personally, when I freeze, I struggle to articulate my thoughts, and my voice becomes silent. It’s crucial to note that the freeze response can coexist with other reactions, meaning you might freeze and then flee, or vice versa.
Symptoms of the Freeze Response
Individuals experiencing the freeze response may exhibit a range of symptoms, including:
- Inability to think clearly
- Feelings of exhaustion, both mental and physical
- Difficulty making decisions
- Physical immobility
- A sense of emotional numbness or blankness
- Dissociation, where one feels detached from their own life
- Problems focusing
- Increased desire for solitude or excessive sleep
As Healthline states, the fight-flight-freeze response is an automatic reaction that requires no conscious thought, and the specific responses can vary based on individual stress responses. Importantly, these reactions are generally temporary, often subsiding within 20 to 30 minutes.
What Triggers the Freeze Response?
Freezing is a natural reaction to fear and perceived danger, but it often stems from deeper psychological factors, including past trauma or upbringing. The Harley Therapy Counseling Blog explains that this response is not a natural predisposition but rather a learned behavior rooted in past experiences that felt overwhelmingly threatening. Additionally, the freeze response is associated with various mental health issues like anxiety, PTSD, depression, and neglect.
How Can You ‘Unfreeze’ Yourself?
While you cannot instantly change your automatic reactions, there are coping strategies available. Activities that promote relaxation, such as meditation, yoga, tai chi, and deep breathing exercises, can help counteract stress. Mindfulness practices have been shown to decrease anxiety and improve stress reactivity. Engaging in physical activities like walking, running, or weightlifting can also release endorphins, fostering a sense of calm. Seeking support from a mental health professional can be beneficial, as they can help identify the underlying causes of your feelings and develop a personalized plan to manage your stress response. Additionally, learning effective communication skills or self-defense techniques can empower you in stressful situations.
If you often find yourself feeling paralyzed by stress, trying these strategies can help you regain control and navigate life’s challenges more successfully.
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Summary
The freeze response is a biological reaction to stress that can leave individuals feeling immobilized and detached. While it differs from the fight-or-flight response, it can co-occur with these reactions. Understanding the symptoms and triggers can aid in developing coping strategies. Techniques such as mindfulness, physical activity, and seeking professional help can effectively support those dealing with this response.