Understanding the Freeze Response: When Your Brain Hits the “Pause” Button
Ever been in a situation where you know you should react—run, yell, do something—but instead, you just… don’t? Maybe your brain suddenly turns into a loading screen, buffering endlessly while the world moves on around you. That, my friend, is the freeze response, and if it feels familiar, you’re not alone.
The freeze response is one of the body’s built-in survival strategies, right up there with fight and flight. But while those other two get all the attention (thanks, action movies), freezing is often misunderstood. It’s like your nervous system’s version of the spinning beach ball on your computer—frustrating, unhelpful, and definitely not what you wanted in the moment.
If you’ve experienced trauma or anxiety, the freeze response might have overstayed its welcome. But the good news? Understanding it is the first step toward moving forward. So, let’s break it down.
What Is the Freeze Response?
You’ve probably heard of fight or flight—but there’s a third option: freeze. Instead of gearing up for battle or sprinting away, your body’s like, “You know what? Let’s just… not.”
Some classic freeze moments:
A deer stopping in the middle of the road while headlights approach.
A student suddenly forgetting how to speak when called on in class.
You, standing in the kitchen, staring at the fridge, overwhelmed by the mere thought of choosing what to eat.
Freezing isn’t a conscious choice—it’s an automatic response controlled by the deeper parts of your brain, like the amygdala. It’s your body’s way of conserving energy and avoiding danger when neither fighting nor fleeing seems like a good option.
The problem? Sometimes, this freeze state doesn’t turn off, even after the stressful situation has passed. That’s when it can start affecting your daily life.
How the Freeze Response Shows Up in Trauma and Anxiety
For many trauma survivors, the freeze response doesn’t end when the danger is over. Instead, it lingers, turning into a long-term state of stuckness. It might look like:
✅ Emotional numbness – Feeling detached from yourself, your feelings, or the world around you.
✅ Decision paralysis – Even choosing a Netflix show feels like an impossible task.
✅ Chronic exhaustion – You’re not physically running from anything, but your nervous system is worn out.
✅ Anxiety that doesn’t “activate” – Instead of feeling jittery or restless, you feel paralyzed and unable to move forward.
Sound familiar? You’re not broken—your body just never got the message that the threat is gone. The nervous system needs a little help finding its way back to safety.
Breaking Free from Freeze Mode
Since the freeze response is stored deep in the brain and body, healing needs to involve both. Here are some approaches that can help:
🧠 Brainspotting Therapy – This powerful technique taps into the deeper parts of your brain where trauma (and that pesky freeze response) is stored. By focusing on specific brainspots linked to the experience, you can process and release the emotions keeping you stuck.
👥 Parts Work with IFS – Internal Family Systems (IFS) therapy helps you connect with the parts of yourself that are frozen in time. By working with these parts compassionately, you can help them move forward—so they don’t keep pressing the “pause” button when you least expect it.
🧘♂️ Somatic Practices – Since trauma is stored in the body, movement-based practices like yoga, breathwork, or grounding exercises can help shake off the freeze and reconnect you with the present moment.
🐢 Gradual Exposure – Tiny, manageable steps toward action can help retrain your nervous system. No need to dive into the deep end—just dipping a toe in is progress.
Signs You’re Breaking Free
Healing from the freeze response doesn’t happen overnight, but over time, you might notice:
🌿 More emotional connection – You start feeling your feelings again (and yes, even the inconvenient ones count as progress).
⚡ Increased energy and motivation – Doing things doesn’t feel quite so impossible anymore.
😌 Less paralyzing anxiety – You can actually make decisions without spiraling into overthinking.
🛠️ A sense of control over your body and mind – You’re in the driver’s seat again, rather than feeling like a passenger.
Each small step forward is worth celebrating—because every bit of progress means your nervous system is learning that it’s safe to unfreeze.
You’re Not Stuck Forever
If the freeze response feels all too familiar, know this: You’re not broken, and you’re not alone. This response isn’t your fault—it’s your brain and body trying to protect you. But with the right tools and support, you can guide yourself back to a place of safety, movement, and ease.
Ready to Take the Next Step?
If you’re ready to start unfreezing and reclaiming your sense of safety and freedom, I’d love to help. Book an appointment today, and let’s work together to get your nervous system back on board with actually living.