Emotional numbness is an act of self-protection. Sometimes, the body prepares for a threat by physically or emotionally shutting down- this is known as the freeze response, and it’s a way to cope with immediate adversity. If you experience this stress response, it’s important to understand its function and learn how to care for yourself. Let’s get into some important takeaways.
What Is the Freeze Response?
You’ve probably heard about the fight-or-flight response. This occurs when the autonomic nervous system detects danger and involuntarily acts accordingly. Signs of a freeze response include:
- feeling trapped or immobile in your body
- feeling like your limbs are stiffer or heavier than usual
- decreased heart rate
- constricted breathing (or holding your breath)
- dissociation or detachment from your surroundings
When you’re in this state, you may also notice mood changes. For example, there can be a persistent sense of dread or apathy. You might not be able to connect to your body sensations or register a full range of emotions. You might also feel like you’re totally ‘zoned out.’
Understanding Your Acute Stress Response
Mental health is complex, and there’s still so much we don’t fully understand about how or why emotional distress affects people. Moreover, stress responses exist on a large spectrum. Several factors may contribute to the freeze response, including:
The freeze response is automatic, and it can be understood as a form of hypoarousal. Your limbic system is essentially saying, Don’t move- don’t feel- you could die! Over time, this can get coded as a trauma response. If you experienced trauma in the past, your body may react to similar triggers by freezing altogether.
Keep in mind this way of acting is not negative. Bodily reactions are normal and unconscious- they have nothing to do with your inner strengths or weaknesses.
How to Cope When You Feel Emotionally Numb
People sometimes feel ashamed or insecure when they “freeze” during a challenging moment. You might look back and say, Why didn’t I act? Why did I think that benign thing was a real threat? Why can’t I step up and just get things done?
If you struggle with numbness, here are some gentle reminders that can help you:
Validate Your Need for Survival
All trauma responses are valid. Your body is wired to protect you from perceived danger, and it’s looking out for your best interest. Reminding yourself of this can help cultivate self-compassion, which is an important component of managing stress and feeling empowered.
Engage in Movement
Sometimes physical movement can literally “unfreeze” you when you feel stuck in your freeze response. Try getting your heart rate up. Even taking a brisk walk around the block may help break up some of the chronic stress in your body. Consider shaking your limbs, dancing, jumping and down, and running- this can all reduce the intensity of a perceived threat.
Bring Yourself to the Present Moment
if your freeze response coincides with dissociation, it can be helpful to engage in grounding exercises to move back to the here and now. Simple breathing techniques (like structured box breathing or taking a few deliberate deep breaths) can help you connect to your body. You can also try the 5, 4, 3, 2, 1 technique where you identify five things you see, four you feel, three you hear, two you smell, and one you taste. Embracing more mindfulness meditation can be extremely beneficial for managing your fight, flight, or freeze responses.
Allow Yourself to Rest
Although it may sound counterintuitive, resting can actually help you move out of a freeze response. Rest can allow for an important reset, especially if your freezing coincides also coincides with a flight response (the need to do, do, do). By intentionally giving your body what it wants, your body can move back to a regulated state.
Keep Reminding Yourself You are Safe
Sometimes exploring human freeze responses entails acknowledging that you are no longer in a past, traumatic environment. Your body can freeze when it feels like it’s back in old times (sometimes known as a body memory). Gently affirming yourself that you are safe can mitigate the intensity of the current stressful event. If you don’t feel safe, focus on what you can control to reestablish a sense of inner peace and security.
Trauma Therapy in Austin, TX
Working with your nervous system (rather than against it) can profoundly improve your emotional well-being and help you recover from unresolved trauma. Therapy offers support and guidance as you integrate your mind-body connection.
In my practice, I specialize in all forms of trauma, grief, loss, and chronic pain. I prioritize compassion and unconditional positive regard with my clients, and I utilize a relational, existential, attachment-based approach to my work. If you think we might be a good fit for one another, I welcome you to contact me today to schedule a complimentary consultation.