The “Freeze” Response to Stress: Why You’re Feeling Stuck, and What to Do About It
Has this ever happened to you?
You’re totally overwhelmed, because you have a million things to do
You need to take action, but feel completely stuck
So you shut down, zone out. Maybe scroll mindlessly on your phone
The longer this goes on, the more stuck and frustrated you feel
These could be signs of a “freeze” response to stress.
“Fight” and “flight” are more famous when it comes to common stress responses.
But we can also go into “freeze” mode, feeling trapped and paralyzed when dealing with challenging situations.
In this article, I explain the freeze response to stress and give 5 tips on breaking out of it.
Common Stress Responses
Our nervous system is designed to react instinctively to dangers in our environment, so we can do what it takes to survive.
When something triggers our internal alarms, our brain and body start reacting, before we're even aware.
With fight or flight, our nervous system prepares us to either fight back or escape ASAP. It gets us ready for quick action by releasing stress hormones like cortisol and adrenaline, activating our cardiovascular system, and tensing up our muscles.
The freeze response is also focused on survival, but with a different strategy. It helps us stay immobile, so we can hide or “play dead” until the danger passes.
When the freeze mode functions effectively, it gives us time to process the situation and decide what to do next.
Plus, disconnecting from what’s happening around us can protect us from the emotional impacts, at least in the moment.
When you go into freeze mode, your heart rate and blood pressure tend to slow down. Your limbs may feel stiff or heavy. It can seem like events are happening in slow motion. And you may feel detached from your environment, like things aren’t real or like you’re watching them from far away.
The goal of this response is to keep us safe from imminent threats. But when our “freeze” mode is continually triggered by everyday stressors, it creates some real issues.
And research suggests that people who have experienced trauma or anxiety tend to have stronger, more reactive “freeze” responses.
So what does the “freeze” response look like in day-to-day life?
Examples of Freeze Responses
Feeling so overwhelmed by your to-do list that you end up doing nothing
Putting off dealing with stressful situations
Procrastinating tasks you need to finish
Struggling to make decisions
Going blank in a conversation
Having difficulty speaking up or taking action to protect yourself
Shutting down or checking out after a tough day
Escaping by scrolling on your phone, bingeing shows, or playing video games for hours on end
Feeling numb, flat, or lacking in emotion
Feeling helpless or powerless to take action
Feeling detached from your body or your surroundings
It’s hard to get things done if we’re constantly freezing up and shutting down.
And the more we try to ignore stressful situations or outstanding tasks, the more difficult it is to finally deal with them.
Here are some suggestions on freeing yourself from “freeze” mode.
5 Tips for Moving Out of “Freeze” Mode
Acknowledge what’s happening
Freezing in a difficult situation doesn’t mean there’s something “wrong” with you. This is a normal response to stress.
It’s important to notice and acknowledge when you’re in freeze mode, so you can deal with it effectively.
Do a grounding exercise
When you have a “freeze” response, your nervous system is likely signalling some sort of danger. Let your nervous system know when things are safe by doing a grounding exercise, like deep breathing or progressive muscle relaxation.
Here are a few links for exercises to try:
Deep breathing guided exercise
Progressive muscle relaxation guided exercise
5-4-3-2-1 grounding guided exercise
Connect with your body
Do something that helps you feel more present and active in your body. Any movement helps, like wiggling your toes, clapping your hands, or relaxing your shoulders.
Connect with your surroundings
Use your five senses to pay attention to what’s happening around you right now.
Notice what you can see in your environment. What do you feel? Perhaps your feet on the floor or the fabric of your clothes on your skin.
Name something you can hear and really listen to it. What do you smell or taste?
Start with a small action
Do something, anything, that gets you moving again. Take one dish from the living room to the kitchen. Put your laundry next to the washing machine. Wash your face with cold water.
Start with something small that feels do-able, right now.
Registered Psychologists in Saskatoon, Saskatchewan
Interested in starting counselling? Navigation Psychology offers in-person counselling in Saskatoon and virtual services across the province of Saskatchewan. We support clients dealing with a variety of concerns, including anxiety, perfectionism, depression, trauma, and relationship issues. Get started by booking a free 20-minute consultation call.
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About Dr. Marnie Rogers-de Jong
My goal is to help people who feel overwhelmed by anxiety and perfectionism overcome their fears, embrace their unique strengths, and feel more content with who they are. I’m a Registered Doctoral Psychologist with a PhD in Counselling Psychology. I’m also the founder of Navigation Psychology, located in Saskatoon, Saskatchewan.
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