By foggy.brain 
Understanding the Freeze Response to Trauma and How to Cope. The freeze response is an involuntary reaction to trauma characterized by a sense of helplessness or powerlessness. Individuals who experience the freeze response may feel numb, disconnected, and emotionally detached from their surroundings. They may also experience physical symptoms such as a racing heartbeat, shallow breathing, and muscle tension.
Understanding Trauma Responses
Trauma responses are a range of emotional and behavioral reactions that individuals experience after exposure to a traumatic event. Trauma responses can vary from person to person, but there are four main types. I will focus on Freeze response in this blog as that is a condition I suffer with and understand very well.
Fight Response
The fight response is an instinctual response to a perceived threat, characterized by aggression and confrontation. Individuals who experience the fight response may feel angry, irritable, and easily provoked. They may also have a strong desire to fight back or take action in response to the trauma.
Flight Response
The flight response is a survival mechanism in response to danger. Individuals who experience the flight response may feel anxious, fearful, and may seek to escape or avoid the traumatic situation. They may also engage in activities that distract them from the trauma, such as compulsive exercise, substance abuse, or other forms of avoidance.
Freeze Response
The freeze response is an involuntary reaction to trauma characterized by a sense of helplessness or powerlessness. Individuals who experience the freeze response may feel numb, disconnected, and emotionally detached from their surroundings. They may also experience physical symptoms such as a racing heartbeat, shallow breathing, and muscle tension.
Fawn Response
The fawn response is a type of trauma response that involves a tendency to comply with others in order to avoid conflict or danger. Individuals may feel helpless, hopeless, and may seek to please others in order to feel safe. They may also struggle with feelings of shame, guilt, and self-blame.
What happens during freeze response?
During the freeze response, the brain undergoes a series of changes in response to a perceived threat. These changes are designed to help the individual survive in the face of danger by temporarily shutting down some cognitive and physical functions.
One of the primary changes that occur in the brain during the freeze response is a decrease in activity in the prefrontal cortex, which is the area of the brain responsible for higher-order thinking, decision-making, and planning. This reduction in activity makes it difficult for the individual to think clearly or react quickly to the situation.
At the same time, the amygdala, which is responsible for processing emotions, becomes highly activated. It starts sending signals to the hypothalamus to release hormones that prepare the body to fight or flee. However, in the case of the freeze response, the body is immobilized and unable to carry out these responses.
This immobilization is caused by the activation of the dorsal vagal complex, which is a part of the autonomic nervous system that is responsible for regulating the body’s internal organs. When this system is activated, it slows down the heart rate, reduces breathing, and causes the muscles to become limp, which can lead to a feeling of paralysis or inability to move.
Overall, the freeze response is a survival mechanism that allows the individual to endure a traumatic event by shutting down cognitive and physical functions temporarily. It can be a helpful response in certain situations, but it can also be problematic if it becomes the default response to stress or trauma. It is essential to seek professional help if you are experiencing any trauma symptoms that are affecting your daily life.
How to cope with Freeze Response
- Seek professional help: Trauma-focused therapy, such as Cognitive Processing Therapy (CPT), Eye Movement Desensitization and Reprocessing (EMDR), or Prolonged Exposure Therapy (PE), can help individuals process and overcome trauma responses, including freeze response.
- Mindfulness and relaxation techniques: Practicing mindfulness, deep breathing exercises, yoga, or other relaxation techniques can help reduce the physiological symptoms associated with the freeze response, such as muscle tension and shallow breathing.
- Gradual exposure to triggers: Gradually exposing oneself to trauma triggers can help desensitize the individual and reduce the intensity of the freeze response over time. However, this should be done under the guidance of a mental health professional.
- Self-care: Engaging in self-care activities, such as exercise, healthy eating, getting enough sleep, and spending time with supportive friends and family, can help reduce overall stress levels and improve mental and physical health.
- Developing a safety plan: Creating a safety plan that includes coping strategies and emergency contacts can provide a sense of control and help individuals feel more prepared to handle triggering situations.
It’s essential to remember that recovery from trauma is a process and may take time. It’s important to be patient with oneself and seek professional help when needed.
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