Understanding the Freeze Response

The fight, flight, freeze, and fawn responses are the nervous system’s ways of protecting us from perceived, and real, danger. Each response has the same role: to escape danger. The Fight response prepares us to confront a threat, flight urges us to avoid it, and freeze immobilizes us when we feel there’s no way to safely fight or escape. Here’s the thing - there’s nothing wrong with these responses. If we didn’t have them, well, we wouldn’t be alive. We would throw ourselves into alligator pits rather than trying to get away from them.

And so in certain life threatening situation, we need these responses. The problem arises when these responses become a chronic reaction to stress or perceived threats.

In this blog post, we’ll explore the freeze response, how it manifests, why people can become “stuck” in it, and ways to gradually move out of this immobilizing state when we’re not exposed to an actual threat.

What Is the “Freeze” Response?

The freeze response is the body’s way of saying, “I can’t run or fight, so I’ll stay completely still.” It’s an automatic reaction to intense stress or trauma, where the body “freezes” as a protective mechanism, conserving energy and minimizing attention. Physiologically, the freeze response triggers a slow-down in heart rate and respiration, along with numbness or disconnection, almost like “shutting down.”

In situations of genuine danger, the freeze response can be lifesaving. For example, imagine someone hiking in the woods who suddenly hears the distinct rattle of a rattlesnake just a few feet away. Instead of automatically running (which might trigger the snake to strike) or charging forward (which would be dangerous), their body stiffens. Their breath becomes shallow, muscles lock, and they freeze in place. This pause keeps them quiet and still, reducing the chance of provoking the snake. Within a few seconds, once their brain processes the threat more clearly, they can choose a safer course of action, like slowly backing away.

However, if someone’s nervous system remains in this state after the threat has passed, or when the perceived threat is not life-threatening, it can lead to feelings of numbness, dissociation, and an inability to take action. This leaves people feeling stuck, even when they desperately want to move forward.

Why People Get Stuck in the Freeze Response

Several factors can lead to someone becoming chronically stuck in the freeze response. Here are some common reasons:

Past Trauma: Those who have experienced trauma, especially in situations where they felt powerless, may become conditioned to freeze as a way to cope with intense emotions or memories that feel overwhelming.

Chronic Stress and Overwhelm: Prolonged stress can exhaust the nervous system, pushing it into a freeze state as a way to conserve energy. When daily pressures feel insurmountable, the body may instinctively “shut down.”

Unresolved Emotions: Fear, grief, or shame can also trigger the freeze response if these emotions feel too intense to process. Rather than facing the discomfort, the nervous system responds by numbing or disconnecting to avoid pain.

Feeling Trapped or Helpless: In situations where people feel they have no control or way out - whether in relationships, work, or life circumstances - the freeze response can become a way to cope with the sense of powerlessness.

Signs You Might Be in a Chronic Freeze Response

For many, the signs of a freeze response are subtle and can be mistaken for a lack of motivation or even laziness.

Here are some common indicators that you might be in a chronic freeze state:

Feeling Numb or Detached: People in a freeze state often feel emotionally numb, disconnected from their emotions, and even physically dissociated from their body. They might describe feeling “frozen” or “stuck” inside.

Procrastination and Avoidance: The freeze response can lead to extreme procrastination or avoidance of tasks, relationships, or responsibilities that feel overwhelming. Even small tasks can feel impossible.

Mental Fog and Difficulty Making Decisions: Brain fog, forgetfulness, or difficulty focusing are common in the freeze state, as are challenges with making decisions. The brain may feel “shut down” or as if it’s running at half speed.

Lack of Motivation or Energy: Chronic freeze can drain physical and mental energy, leaving the person feeling exhausted, sluggish, or unmotivated. They may feel as though they’re running on empty and unable to engage with life.

Social Withdrawal: People in a freeze state often isolate themselves, withdrawing from social connections and avoiding interactions that require energy or emotional engagement.

Are People Aware of Their Freeze Response?

Many people in a freeze response don’t recognize their behaviors or feelings as anxiety or a stress response. Instead, they may interpret their state in different ways, often with a sense of self-blame or frustration. Here’s how this lack of awareness can show up:

Seeing It as “Laziness”: Many people misinterpret their lack of motivation or energy as laziness, unaware that it’s rooted in a nervous system response.

Blaming Themselves for Procrastination: Chronic procrastination may lead to feelings of shame or guilt, without recognizing that it’s connected to being in a freeze state.

Feeling Hopeless or Unworthy: Those in freeze often experience low self-esteem or hopelessness. They may think they’re “not trying hard enough” or feel trapped without understanding it’s their body’s way of coping.

Experiencing Disconnection without Knowing Why: Some people simply feel disconnected from life but can’t pinpoint a reason. This sense of “numbness” or “detachment” can be deeply frustrating, especially if they don’t know it’s related to a nervous system response.

The Freeze Response and Misdiagnosis

How the freeze response presents in a person can be misleading and lead to a misdiagnosis. Here are some of these diagnoses that can be mislabelled:

1. Anxiety or Panic Disorder

Because freeze can look like someone “shutting down” (sweating, rapid heartbeat, blank expression, feeling paralyzed), it can be confused with an acute anxiety or panic attack. Clinicians who aren’t trained in trauma responses may interpret it as severe anxiety rather than a survival mechanism.

2. Depression

In longer-lasting freeze states (immobility, numbness, low affect), people may appear flat or disengaged. This can easily be mistaken for clinical depression, even though the nervous system is locked in a protective state rather than experiencing pervasive mood dysregulation.

3. Catatonia

In severe freeze, where someone becomes still, unresponsive, or dissociated, it can be misdiagnosed as catatonia (often linked to psychotic disorders) when it’s actually a trauma or nervous system response.

4. Dissociative Disorders

Since freeze can involve derealization, depersonalization, or feeling disconnected, it may be mislabeled as a dissociative disorder. There is overlap, but freeze doesn’t always mean a full dissociative condition.

5. ADHD / Inattentiveness

Freeze can sometimes look like “spacing out,” staring blankly, or failing to respond — which can be misread as inattentive ADHD, especially in children.

6. Oppositional or Defiant Behavior

In kids, a freeze response might look like refusal to speak, comply, or move. Adults may interpret this as “defiance” or “oppositional behavior” when in fact the child is physiologically unable to act.

7. Selective Mutism

If the freeze response primarily manifests as going mute in high-stress situations, it can be mistaken for selective mutism rather than a nervous system survival reaction.

In short: freeze is often mislabeled as a mental health condition when it’s actually a state, not a trait. The distinction is crucial: a state of the nervous system responding to danger is not the same as a fixed disorder.

How to Shift Out of the Freeze Response

Exiting a freeze response is often a gradual process. Small, safe steps are key to helping your nervous system feel stable enough to emerge from this state. Here are some techniques to try:

Grounding and Sensory Awareness: Engaging your senses is a gentle way to reconnect with the present. Touch, sight, smell, and sound can help bring awareness back to your body. Try activities like holding a textured object, drinking a warm beverage mindfully, or listening to soothing music.

Small Movements: Starting with gentle, manageable movements—like stretching, swaying, or walking around your space—can signal safety to your nervous system. Physical motion can be challenging in a freeze state, so starting small is important.

Mindful Breathing: Breathwork, particularly techniques that encourage slow and deep breaths, can help regulate your nervous system. Try inhaling for 4 counts, holding for 4, exhaling for 4, and holding again for 4 (box breathing) or simply practicing slow, long exhales.

Self-Compassion and Validation: Recognizing that freeze is a protective response can help reduce self-blame. Practice self-compassion, acknowledging that the freeze response served a purpose and that you’re taking steps to change.

Start with Small, Achievable Tasks: Begin with tiny tasks to avoid overwhelm, gradually re-engaging with daily life. For example, making a cup of tea or tidying a small space can create a sense of accomplishment and momentum.

Connect with Support: Reaching out to trusted friends, family, or a therapist can provide a feeling of safety and support. Talking to someone who understands and validates your experience can be grounding.

Consider Trauma-Informed Therapy: A therapist trained in trauma and nervous system regulation techniques, like somatic experiencing or EMDR, can guide you in working through the freeze response safely, helping you re-engage with life.

Conclusion: Gently Moving Forward from the Freeze State

The freeze response, while protective, can leave us feeling trapped, disconnected, and unable to move forward. Understanding the signs of a freeze state, practicing self-compassion, and using gentle techniques to reconnect with your body and surroundings can gradually help you re-engage with life. Remember, this process is often gradual, and small steps toward re-regulation are just as important as larger ones.

If you’re finding it challenging to emerge from a freeze state, know that there are supportive tools and people available to help. With patience and self-care, it’s possible to move toward a life of connection, presence, and peace.