Three ways to respond to the Freeze Response. Stress and trauma can often leave us feeling paralyzed, as if our bodies have hit a ‘freeze’ button. This freeze response is a natural reaction, but it can be unsettling and uncomfortable. Fortunately, there are strategies we can employ to gently guide ourselves back to a state of calm and control.

Here are three effective techniques to thaw the freeze and nurture your well-being.

1. The Power of Deep Breathing

Deep breathing is a cornerstone of stress management. By taking slow, deliberate breaths, we signal our nervous system to shift from a state of high alert to one of relaxation. Here’s a simple exercise to try:

• Inhale slowly through your nose, counting to four. Visualize drawing in peace and serenity with each breath.
• Hold your breath for another count of four, allowing the tranquility to settle within you.
• Exhale audibly through your mouth for four counts, releasing any tension or tightness you’re holding onto.
• Pause for four counts before beginning the cycle again.

This practice, known as box breathing, can be a quick and effective way to center yourself, especially when feelings of panic or immobilization creep in.

2. Grounding: Engage Your Senses

Grounding techniques are designed to bring you back to the here and now, diverting your attention from distressing emotions to the physical world. To ground yourself:

• Identify three things you can see. Name them silently to yourself.
• Find three objects you can touch. Notice their texture, temperature, and weight.
• Acknowledge three things you can hear. Tune into the subtle sounds that you might usually overlook.

Incorporating sensory experiences such as cold water, sour candy, or the comfort of a super soft blanket can enhance this practice, offering immediate tactile feedback that helps solidify your presence in the moment.

3. Shake It Off: Release Through Movement

Our bodies store stress and tension in ways we’re not always conscious of. By intentionally shaking your body, you can help to release this stored energy. It’s a physical expression that can be surprisingly liberating. Here’s how to do it:

• Stand or sit comfortably and begin to shake your hands and arms.
• Gradually involve your shoulders, torso, and legs, allowing the movement to become more vigorous.
• Continue for a few minutes, then slowly wind down, taking note of the newfound lightness in your body.

This somatic technique can be particularly helpful for dissociation and unfreezing your nervous system, promoting a sense of release and ease.

Remember, these practices are not just exercises; they’re acts of self-compassion. In moments of overwhelm, take the time to prioritize your well-being. Your mind and body will thank you for it.