You may find it helpful to count to 5 with each breath. Inhale for 5 counts, hold the breath in your lungs for another 5 counts, then count to 5 again as you exhale. [3] X Research source
For example, you might notice that you feel tension in your arms and shoulders or that you are holding your breath. Pay attention to things that you see, hear, feel, and smell in your environment, such as the sensation of the ground under your feet or the feeling of the air on your skin.
For example, you might calm yourself down by pacing, running in place, stomping your feet, or even punching a pillow.
Mentally reminding yourself of who and where you are and what you are about to do. For example, you might say to yourself, “I’m Samantha Jones. I’m 27 years old. I’m sitting on the couch in my living room. I’m about to get up and get a glass of water. ” Taking 10 slow breaths while focusing on the sensation of each inhalation and exhalation. Holding an object in your hands, such as a cold drink can or a set of car keys, and focusing on how it feels. Eating or drinking something, focusing on the tastes, smells, and other sensations you experience as you eat or drink.
Breathing exercises Meditation Yoga Progressive muscle relaxation
Feeling numb, cold, or frozen A sensation of physical heaviness or stiffness A feeling of being trapped inside yourself or in some part of your body Slow breathing or holding your breath Changes in your heart rate (e. g. , your heart may feel slow or it might pound rapidly)
The freeze response is not a sign of weakness or cowardice. It’s something that even highly trained emergency first responders and military personnel struggle with. [11] X Research source
Cognitive behavioral therapy (CBT), which can help you change the thought processes that may trigger a freeze response. [14] X Research source Sensorimotor psychotherapy, which focuses on dealing with the sensory and physical elements of trauma as well as the emotional and psychological ones. Dialectical Behavior Therapy (DBT) is a common treatment for complex PTSD and includes coping skills training as well as some CBT techniques.
For example, if you grew up with an abusive relative, you may find yourself freezing if another person raises their voice or gets too close to you during an argument. A therapist can help you understand how the abuse in your past contributes to this reaction and help you figure out some healthy coping strategies.
Some support groups are peer-led, while others are moderated by a mental health professional, such as a psychologist or a licensed clinical social worker. You can also join online support groups or discussion boards, like the forums at Psych Central. Look for a group that is overseen by administrators or moderators who can monitor the group for abusive or inappropriate activity.
