Understanding the Freeze Response

A freeze response, sometimes called a camouflage response, is an involuntary reflexive reaction that happens when you find yourself in a situation where you feel overwhelmed or trapped with no way of escape. It can be as minor as holding your breath, having your mind go blank, or total immobility.

What things cause a freeze response?

A freeze response is not a conscious choice. It is a subconscious, reflexive reaction, typically to a perceived threat or a reminder of previous trauma such as feeling abandoned, unsafe, or as though you have done something wrong. It can also result from stressful circumstances such as social situations, having to perform in front of others, giving a presentation, disagreements, conflict, or feeling too overwhelmed to think.

How can I tell if I’m having a freeze response?

Some red flags that your body may be experiencing a freeze response include a sense of dread, fear, panic, or disconnectedness that in its extreme may cause you to become physically immobilized.

You may feel so overwhelmed by your to-do list that you do nothing; go blank in conversations; have trouble thinking straight or expressing yourself; struggle to stay focused; skip meals because it’s too much effort to make something to eat; or feel spacey, numb and detached from your body and surroundings.

What is going on in my nervous system?

When your brain senses a threat, it activates both the sympathetic and parasympathetic branches of your autonomic nervous system.

The sympathetic branch immediately activates the body’s fight-or-flight response so you can respond quickly to protect yourself. Stress hormones such as cortisol and adrenaline are released into your bloodstream. Your blood pressure goes up and your body is put on high alert. You may find your heart beating harder and faster. The body does this in order to pump more oxygen to your major muscles to energize them and get them moving faster.

Your parasympathetic system, on the other hand, acts like a shut-off valve. It shuts off the freeze response if it senses that neither flight nor flee will work. It slows down your heart rate and triggers the dorsal vagus nerve, so your body goes into shutdown mode. It immobilizes you to help you survive by playing dead.

How you respond depends on which part of your autonomic nervous system – sympathetic or parasympathetic – is dominant at the time.

Is there anything I can do to stop the freeze response?

The first step is to become aware of what a freeze response feels like and to recognize the warning signs. Acknowledge what is happening, while reminding yourself that you are safe in the present moment is crucial. Likewise, you can prepare ahead by practicing relaxation exercises, such as deep breathing and grounding techniques. This can help you stay calm and present while also helping to prevent freezing.

If you do find yourself freezing, take a few slow, deep breaths to let your nervous system know that you are safe and signal to it that there is no longer a threat. This can help interrupt the freeze response and enable you to regain control. Ground yourself by performing a mindfulness exercise that engages your senses and connects you to your surroundings in the present moment.

Re-engage your body to convince your brain that you are safe and help bring it back in line. Get your body moving any way you can, whether it is wiggling your toes, stomping your feet, clapping your hands, doing some stretches, or walking around the room. All of these will take you out of the freeze response so you can think clearly.

Getting Help: Trauma Therapy in Westlake, California

If you feel like you are overwhelmed more often than not, consider reaching out for professional help. A counselor at Westlake Christian Counseling in California can help you dig deep to find the things that trigger you and cause you to freeze. Please reach out to our office at Westlake Christian Counseling if you would like to set up an appointment with one of the faith-based counselors in Westlake, California. Start your journey toward wholeness today.