Written by Dr. Denisa Millette, Psychologist
Dr. Denisa Millette is a psychologist specializing in trauma, anxiety, and women's health. She is the founder of DM Coaching, an online coaching platform, a psychology professor, and a private psychotherapy practice owner.
Have you ever experienced a moment when time seemed to stand still, and you were paralyzed, unable to act, even though you knew you should? Whether it’s a high-stakes presentation, a car accident, or an unexpected confrontation, many of us have encountered the feeling of freezing under pressure. But why does this happen? Why do some people respond to stress with a rush of energy and focus while others are completely immobilized?
To understand why we freeze under pressure, we need to dive into the fascinating science of stress, the brain’s response to danger, and how trauma can shape our reactions to future stressful events.
The fight, flight or freeze response
The human body has evolved to deal with stress in ways that are designed to help us survive. This response is known as the fight-or-flight response, and it’s triggered by the activation of the sympathetic nervous system in response to a perceived threat. When we encounter a stressful or dangerous situation, our body releases a cocktail of stress hormones, including adrenaline and cortisol, which prepare us to either face the threat head-on (fight) or run away from it (flight).
But there's a third response that isn’t as commonly discussed: the freeze. When we’re faced with overwhelming stress, the freeze response is an automatic defense mechanism that can be just as powerful as fight or flight. Essentially, freezing can be a strategy to make ourselves less noticeable or a way to avoid confrontation altogether.
The evolutionary origins of freezing
The freeze response has deep evolutionary roots. Think of prey animals in the wild, such as rabbits or deer, who often freeze when they sense the presence of a predator. This survival strategy minimizes movement, making them less likely to be noticed or tracked by the predator. In humans, this same response can occur in situations where we feel powerless or helpless, like when we’re faced with a decision that feels too daunting to process.
From an evolutionary perspective, freezing in certain situations could have been advantageous. Imagine an early human encountering a wild animal. If that human froze, they might blend in with the environment, avoiding detection long enough to either escape or wait for the threat to pass.
The role of the brain: The amygdala and prefrontal cortex
Understanding the freeze response requires taking a closer look at how the brain processes threats. The amygdala, an almond-shaped cluster of nuclei deep within the brain, is responsible for detecting potential danger. When the amygdala perceives a threat, it sends signals to the hypothalamus and activates the sympathetic nervous system, initiating the fight-or-flight response.
However, when the perceived threat is overwhelming or when a person feels utterly powerless to act, the freeze response kicks in. This can happen because the brain's prefrontal cortex, which is responsible for higher-order functions such as reasoning and decision-making, becomes overwhelmed or “offline” under extreme stress. When this happens, the brain defaults to the more primal parts of the limbic system, which drives the freeze response.
Interestingly, the freeze response can sometimes occur in situations where fight or flight might not be feasible. For example, in a traumatic event, such as an assault, the individual may freeze because their brain determines that fighting back would be too risky or that running away is not an option. In these cases, freezing is a survival tactic that can be difficult to control.
Trauma and the freeze response
One of the most critical factors influencing why people freeze under pressure is trauma. In situations of past trauma, the body becomes conditioned to respond in a certain way to similar stressors. A person who has experienced abuse or a traumatic event may find themselves freezing in situations that remind them, even subconsciously, of the trauma. This is part of a phenomenon known as trauma response or trauma reenactment.
When someone has gone through a traumatic experience, the brain may become hypersensitive to perceived threats. This is why individuals with post-traumatic stress disorder (PTSD) often report that they feel "frozen" when triggered by reminders of their trauma. Their brain, conditioned by past trauma, perceives danger even in situations where others might not feel threatened.
The freeze response can be deeply ingrained in these individuals, sometimes causing them to become stuck in moments of heightened stress. The inability to respond or react in these situations can be distressing and confusing, as it might feel like a failure to take control.
However, it’s essential to understand that freezing is not a choice; it’s a neurological reaction designed to protect the body during an overwhelming experience.
The freeze response in everyday life
Though we often associate the freeze response with life-threatening situations, it can occur in a variety of everyday stressors. Whether you’re dealing with a challenging work deadline, an argument with a loved one, or a big presentation, the body can trigger the freeze response as a way of coping with overwhelming pressure.
For example, imagine you’re about to give a presentation to a room full of colleagues. You’ve prepared extensively, but just as you’re about to speak, you suddenly feel overwhelmed, and your mind goes blank. You might freeze, struggling to remember what you planned to say. This is the freeze response in action. Your body is signaling that the situation feels threatening, and instead of taking immediate action, your brain becomes momentarily paralyzed.
The freeze response is also common in public speaking, where individuals may experience extreme self-consciousness or anxiety. This can manifest as "stage fright," where people feel overwhelmed by the pressure to perform, resulting in a mental block or physical tension.
Coping strategies
1. Self-compassion and non-judgment
It's important to remember that the freeze response is an automatic defense mechanism, not a weakness. Showing self-compassion during these moments can help reduce feelings of shame or frustration. Instead of criticizing yourself for freezing, treat yourself with the same kindness and understanding that you would offer a close friend.
You might say to yourself:
“This is a hard moment, and I’m doing my best.”
“It’s okay that I feel overwhelmed. I will take my time to process.”
2. Create a safe space
When the freeze response arises, it’s essential to give yourself the space to process. If possible, remove yourself from the situation, even if just for a few minutes, to reset. Go for a walk, get some fresh air, or find a quiet room. A brief break can help you regain control over your body and thoughts.
In situations where you can’t immediately leave, try to focus on your breath or visualize a peaceful place that makes you feel calm and safe.
3. Build awareness of triggers
To prevent the freeze response from taking over in the future, try to identify the triggers that lead to it. Keep a journal of when you experience freezing, noting the specific circumstances or feelings that seem to cause it. Over time, this can help you identify patterns and gain insight into what sets off your response.
Once you understand your triggers, you can develop strategies to address them, whether by mentally preparing, using grounding techniques, or talking through the situation with someone you trust.
4. Physical movement
Since freezing often manifests physically as a sense of paralysis or stiffness, physical movement can help break the pattern. Try stretching, going for a brisk walk, or doing a few simple exercises to release built-up tension in your body. Even small movements can help activate your nervous system and reduce the sense of immobility.
5. Therapy and support
If your freeze response is linked to past trauma, it may be helpful to work with a therapist who specializes in trauma. Therapy, especially techniques like Cognitive Behavioral Therapy (CBT) or EMDR (Eye Movement Desensitization and Reprocessing), can help you process past experiences and reduce the intensity of the freeze response over time. A therapist can also teach you specific coping strategies tailored to your unique needs.
Talking about your experiences with a trusted friend, family member, or support group can also provide emotional relief and reduce the feeling of isolation.
6. Practice mindfulness
Mindfulness practices such as meditation or yoga can help you develop a greater awareness of your body’s responses to stress and improve your ability to manage them. By practicing mindfulness regularly, you can increase your capacity to stay present in the face of stress rather than becoming overwhelmed by it.
7. Patience and time
Healing from trauma and learning to manage the freeze response takes time. It’s important to be patient with yourself and recognize that recovery is a journey. Celebrate small victories when you manage to push through the freeze and take note of the progress you’ve made.
Conclusion
Freezing under pressure is a natural survival response, hardwired into our brains to protect us from perceived threats. While it can be helpful in some situations, it can also hold us back when we need to act. Understanding the science behind this reaction empowers us to manage stress more effectively. By practicing mindfulness, controlled breathing, and exposure to challenging situations in a safe way, we can train our brains to respond with greater clarity and confidence. The more we recognize and work with our body’s natural instincts, the better we can navigate high-pressure moments without getting stuck.
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Dr. Denisa Millette, Psychologist
Dr. Denisa Millette is a practicing Psychologist and a Professor of Counseling Psychology with over 23 years of clinical experience. Her specialties are trauma, anxiety disorders, and women’s health.
She was recently awarded the Distinguished Professional Service Award for leadership in international trauma counseling development. Dr. Millette is a founder of the DM Coaching platform designed to support women across the globe in creating a life worth living in the aftermath of difficult life experiences. Originally, from the Czech Republic, Dr. Millette currently resides and practices in the United States and Canada.
