Don't Freak Out
Have you ever seen a zebra either in the wild or on a wildlife documentary being pursued by a predator and instead of running, she freezes? According to Medical News Today, the freeze response is an automatic, involuntary response to a perceived threat. In a split second, the brain decides that freezing, rather than fighting or running away, is the best way to survive the perceived danger. The freeze is characterized by a state of immobility, where the individual may feel paralyzed or unable to move or speak. Maybe you’ve had experiences of feeling like that zebra?
What Causes Freeze Response?
The freeze response is a survival technique. The freeze response is thought to be a survival mechanism that allows animals to avoid detection by predators. According to Psychology Today, In humans, the freeze response can be triggered by a variety of situations, including trauma, anxiety, and stress. The freeze response can be helpful in situations where fighting or fleeing is not an option, but it can also be maladaptive in situations where action is needed to protect oneself. Overall, the freeze response is a natural and automatic response to a perceived danger that can help individuals survive in certain situations, but it can also have negative consequences in other situations.
The key is that it is a perceived threat. One of the keys to better managing these experiences is to understand the source of our perceptions so that we can assess what is real and what is truly only a perception based on our beliefs and experiences. Will delve into this issue further in the blog.
How is Freeze Response Different from Fight or Flight Response?
Very Well Mind describes the difference between the two very simply, “the fight or flight response and the freeze response are both natural and automatic responses to perceived danger or threat. The fight or flight response prepares the body to either fight the threat or flee from it, while the freeze response prepares the body to become still and potentially dissociate from the surroundings. In the freeze response, the body may become still and the person may feel numb or disconnected from their surroundings.”
One key difference between the two responses, according to Healthline, is that the fight or flight response is associated with increased physiological arousal, such as increased heart rate and rapid breathing, while the freeze response is associated with decreased physiological arousal, such as slowed heart rate and decreased breathing. Overall, the fight or flight response and the freeze response are both natural and automatic responses to perceived danger or threat, but they differ in the physiological changes they produce in the body.
What Happens to Your Body During Fight, Flight Freeze?
According to Medical News Today, during the fight or flight response, the body undergoes a series of physiological changes to prepare for perceived danger or threat. These changes are controlled by the autonomic nervous system and include:
Increased heart rate and blood pressure to pump more oxygen and nutrients to the muscles;
Rapid breathing to increase oxygen intake;
Dilation of the pupils to allow more light in and improve vision;
Increased sweating to cool the body down;
Diversion of blood flow away from the digestive system to the muscles;
Release of glucose into the bloodstream to provide energy for the muscles;
These changes are designed to help the body respond quickly and effectively to the perceived threat. However, if the response is prolonged or occurs too frequently, it can lead to negative health outcomes such as chronic stress and anxiety .
In contrast, during the freeze response, Simply Psychology explains, “ the body may become still and the person may feel numb or disconnected from their surroundings. This response is associated with decreased physiological arousal, such as slowed heart rate and decreased breathing.
What are the signs of emotional triggers?
Let’s come back to the concept of perceptions. The classic definition of perception, according to Brittanica, is “defined as the process by which sensory information is organized, interpreted, and consciously experienced. It involves both bottom-up processing, which refers to the fact that perceptions are built from sensory input, and top-down processing, which refers to the influence of prior knowledge, expectations, and context on perception. Perceptions can be influenced by a variety of factors, including attention, motivation, emotions, and culture”, which have their own built-in biases. It is our perceptions that can trigger emotional responses because of our beliefs about a situation, person, or event.
According to Healthline, “the signs of emotional triggers can vary from person to person, but some common signs include:
Physical sensations: A person may experience physical sensations such as sweating, shaking, racing heart, or shortness of breath.
Changes in mood: A person may experience changes in mood such as anger, sadness, or anxiety.
Avoidance behavior: A person may try to avoid situations or people that trigger their emotions.
Defensive behavior: A person may become defensive or argumentative when they feel triggered.
Negative self-talk: A person may engage in negative self-talk, such as telling themselves they are not good enough or that they are a failure.”
It is important to identify emotional triggers as they can cause significant distress and affect a person's mental health. Once identified, a person can work on developing coping strategies to manage their emotional triggers.
It will come as no surprise that I find it useful to understand physical and mental reactions through the lens of the chakra system. In my blog, Understanding the Chakra System: Viewing Your Wellbeing Through the Nexus of Mind, Body, & Soul, I walk through each energy center of the body with a simple checklist to understand where the energetic balance may exist. It also includes several techniques and services that can support you in both better understanding yourself (isn’t that what this journey is really all about?) and breaking the patterns of the past.
The Role of Trauma
Fortunately, our society is more comfortable openly talking about trauma. Because of its profound impact on our perceptions, let’s dive a bit deeper into the role of trauma in a freeze response. According to the American Psychological Association, “Trauma can be defined as an emotional or psychological response to a distressing event, such as physical or sexual assault, natural disasters, accidents, or ongoing abuse. Trauma can cause significant distress and disruption in a person's life and can lead to a range of symptoms, such as anxiety, depression, flashbacks, and avoidance behaviors. Trauma can be acute, such as a single event, or chronic, such as ongoing abuse or neglect. It can also be complex, involving multiple traumatic experiences and the cumulative effects of those experiences.
So don’t diminish your personal experiences when you look at your reactions to perceived stressful or dangerous situations.
How Do You Defuse an Emotional Trigger?
Before you catch yourself being triggered, you want to have some tools that you are comfortable with to help you break (or avoid) the knee-jerk reaction that is your norm. Practice the following and see what works for you. It is always helpful to have a few approaches that you’re comfortable with since the same approach might not work in each situation. Consider role-playing with a trusted friend or in your mind.
Learn to remove yourself: When you sense you are reacting and not able to deal with a situation with a rational mind. Remove yourself from the situation. Politely (or impolitely) excuse yourself. Allow yourself a few minutes to regain your balance and sense of self. You may also try applying any or a few of the techniques below.
Take several deep breaths: Begin to focus on your breath and then slow it down. To reduce stress and your heart rate, you want your exhale to be twice as long as you inhale. So if a deep inhale is 5 counts, bring your exhale to 10 counts.
Practice mindfulness: It may be challenging to practice in the moment but integrating mindfulness into your daily routine allows you to tap into it more quickly when emotionally triggered. The awareness of my thoughts and emotions and the effect on my physical body is my go-to approach to better understanding why I’m reacting to a person or situation. I calm myself with several deep breaths and then without judgment observe myself.
Seek out someone from your inner circle: In Dr. van der Kolk’s New York Times Bestseller The Body Keeps the Score, he describes The Polyvagal Theory. It explains from a biological perspective that “knowing that we are seen and heard by the important people in our lives can make us feel calm and safe, and why being ignored or dismissed can precipitate rage reactions or mental collapse. It helped us understand why focused attunement with another person can shift us out of disorganized and fearful states.”
Practice a Defreaking Meditation With Me: The last time you freaked out did you say or do something you regretted? Try this healthy alternative. It can help you come back to a neutral mind perspective. Save this video to your phone so you’re ready for the next time you’re about to freak out. Just 2-3 minutes will rebalance your brain and diffuse your emotional reaction to a person or situational trigger.
How To Practice This Meditation
Begin by drinking a glass of water. Sit up nice and tall and then cross your arms across your chest. Gently press your 4 fingertips into your armpits, keeping your thumbs up outside your armpits. Pull your shoulders up towards your ears. Close your eyes as you keep your forearms pressed against your chest. Pull your shoulders up and then begin to slow your breath. After 2 or 3 minutes of applying this technique, take a deep inhale, suspend the breath in, and squeeze your shoulders up. Then exhale and release the posture. Take a few normal breaths and bring your awareness back to that thing, that situation, that person that upsets you. Without judgment, simply observe yourself.
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About SoundWellness
Monique Derfuss is the founder and President of SoundWellness offering gong sound therapy, Reiki, Kundalini Yoga, and meditation. Her wellness business is based in Santa Fe, New Mexico, and has helped thousands of people over the past 9 years move beyond only taking care of their physical bodies to taking a more holistic approach to their health by integrating support of their energetic, or subtle, bodies. Check out what others have said about her services.