Working Through a Freeze Response, The Fastest Way Out
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- เผยแพร่เมื่อ 13 ก.ย. 2024
- Freeze Responses are your default mode to shut down when life gets overwhelming? A freeze response is completely normal, but we don't want to get stuck in freeze. Watch this video to learn how to identify and get out of freeze faster! #freeze #wellnesstips #anxiety #stressrelief #anxietyhealing #anxietyrelief #nervoussystemninja
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Dr. Renee Ostertag is an Award-Winning Speaker, Teacher and Presenter in the Health and Wellness Field. She is both a PT and Psychotherapist who focuses on Mind-Body Relationship Therapy. Dr. Renee believes that nervous system regulation is the key to freeing yourself from negative effects of trauma, lessening physical pain, and satiating the curious mind. Her focus is on eliminating pain without drugs, surgery or expensive procedures that keep you dependent on others to fix you!
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I think trauma survives are always in “chronic freeze” if you will, breath is usually withheld that’s how I know. Shallow breathing
Not all trauma survivors, but chronic freeze is a very common response. For more info I highly recommend Pete Walkers book "C-PTSD: From Surviving to Thriving", especially the chapters on the "4F" s
I am a shallow breath,never realized it was from trauma..... singing helps to breath for me.
Thank you.
@@Luckyy227 i keep shallow breathing and i always feel like someone is sitting on my chest.
I catch myself holding my breath and I thought it was bc I have sleep apnea
Been in a freeze response for 20+ years.
This was a great tip. Another one is purposely moving your head from side to side, your shoulders up and down, etc. Purposeful movement counteracts the freeze response in my experience, especially if I'm locked and super tense.
Turning your head or tilting?
That’s a really great tip!
I remember doing this as a child especially after major trauma in my life. After my last major trauma didn't do this as my body just shut down
Wow, this actually helped! I had been really struggling, and I appreciate that this video was short and to the point so that I didn't get bogged down in excessive information and details, so thank you!
Glad it helped! I appreciate you taking the time to be here 💛
Tried it for the first time and I noticed an immediate difference in my breathing - like my rib cage was able to expand more. Thanks for the insight. It would be great if you provide more of such techinques
Yes! It works!
I love your energy!!!
I have been working through suicidal thoughts for a while and I realized it’s been a response to extreme freeze.
Dance & shaking help so much. But I’d find myself back in bed, and awake in freeze, back to suicidality.
This exercise helped a lot! And can be done immediately and without even moving.
Thank you.
@the.kai.eros.experience
Wow!!! I love reading this.
Bravery, self-awareness, and courageous action. Mad respect, my friend. Well done!🥳
Glad this worked for you. One thing that helped me and my wife with suicidal thoughts is a scene from the Blacklist. Look up “the blacklist suicide”. That really changed our perspective on ending our lives.
I’ve tried EVERYTHING and your explanation felt so sincere, it really touched my heart. I’ve watched it again and again and it always helps. Thank you so much! ❤
Thanks for opening and receiving from your heart .. that means a lot and is very courageous, especially after all you’ve been through 💞
I don't know how this video found it's way in my feed but it feels like a Godsend and your personality is magnetic to me! You are a beautiful person.
Most surprising to me with this since I have just gone through a few years of trauma after having c-ptsd since a teen (at the least) and going through it now through the holidays as I had my cat pass and financial stress and a lot of bad news...was that it felt like I opened my eyes wide for the first time in my life, so much that it felt like I stretched muscles I've never stretched before. It really hasn't the first time been but with the way I've been feeling it made it feel like it. Wow. I am going to keep doing this as daily I've been getting into a freeze response around the same time. Thank you!
Love this! Glad you shared.. How exciting 🤩
One idea is to look at the horizon left and right to stretch the perception and rest the brain
I learned moving my eyes from side to side rapidly from one of my DBT workbooks- I've found this can help sometimes(if I remember to do it...) I'll have to try these as well. Thanks for sharing!
Read Peter Lavin: shake you body like the bird or dog that wakes up after beeing hit by a car.... animals "shakes it off" you do the same to get out of freze !
Very very helpful to me ❤Thankyou very much 😊My freeze is Incredibly debilitating and brings on massive pain Its crushing But I choose to have Hope and Faith 🥰🙏
Didn’t know for years when I spoke that I was in freeze response or dissociated. Just now knowing this. I have literally left my body at times.
Thank you. That was immediate! I am unfortunately stuck in the environment that put me in the freeze sreponxe and am working on getting out. Clearly the freeze responce is making that harder but now I feel like I can do things.
Thank you. I needed that.
I hope you find a safe space for youself as fast as possible 💗
@@mytraaavels7457 Thank you so much!
Good luck, blessings are on their way to you! I was in a similar situation ❤
I move my hands, dance, head, or look at people.
Doing inner work to be ok at being quiet around ppl helps too. I froze a lot when was uncomfortable around ppl.
Thank you so much for this it was exactly what I needed. My chest felt like it was opening up and I could take better and longer breaths. I felt a little teary once I was more grounded from the relief of feeling better. X
@Fi McC - what a cool report...thank you so much for sharing! I love that we can do these simple, powerful things that directly and immediately change the internal state of affairs. Best wishes and gratitude to / for you! :)
This exercise makes me think of how we come out of sleep or how an animal comes out of a daze. Makes sense that it might work to get us out of freeze mode. I felt an opening of my jaw, lungs, thoracic area, relaxation of my back and belly and whole body. Thank you! ❤
This is a very astute perspective. Thank you, I’m so glad you shared 🥰
This immediately worked! After about 10 seconds of having my eyes wide open I felt a very heavy feeling coming up in my chest consisting of fear, panick, shame etc. I wanted to cry very badly but at the same time during my exhale I felt chest collapsing and restricting, like my nervous system was fighting badly to let everything come up. This is what my amygdala was trying to protect me from, a valid response because the trauma js heavy. Going to do this multiple times a day to work through it bit by bit. Can we do this technique for extended periods of time?
Beautiful report. Absolutely yes, follow your instinct, and stay open/curious.. a slow and steady pace wins the race 💖
Feeling like waking up after a looooooooooong tiring draining half sleep mode .. feeling much better than before.. love and happiness to you ❤️❤️
@Sanjh Bati - what an awesome experience, it sounds wonderful. I am so glad you shared! thank you for the love and happiness.... right back at ya :)
Post traumatic growth! Don't hear this as often. I resonate with chest feeling expanded associated with comfort and shutting off of freeze response.
Woooow. Yes I do it without knowing it. But I do this to call the warrior inside
I love this.
You have such a wonderful energy about you. I love your videos, no bs , great info delivered in a fun way. So refreshing! Thank you 🥰💕
@yhport - thank you for your lovely comment! I appreciate you :)
Amazing, it works, felt that still not coming out of freeze, but feels better❤
im about to fall in love with this channel!!
THANKSSSS LADY!!!
FAST AND FURIOS CONTENTS LIKE A NINJA!
Omg Preparing for death is exactly how it feels! Like “just get it over with already!” I feel like something scary is coming to hurt me and I want it to just happen so that I can relax knowing it’s passed.
Thanks for the comment, my friend… Sounds like you’re in touch with the difficult existential reality that we will all die. But a wise friend told me… Don’t attend the funeral early.🩵
Haha Nervous System Ninja! Love it!!! Thanks for the vid. 🙂
@Tenzin Shedup - yay! you're welcome :) thanks for watching
And yay to Nervous System Ninja! It's such a cool story how that all emerged from working with a patient of mine.... and it's completely changing my life :)
This actually works, I started smiling immediately.😇
This worked better for me than anything else I've tried so far. My chronic freeze response almost puts me in a fetal position and if I never had to leave my couch or bed, I wouldn't. When I opened my eyes wide I immediately took in a big breath. And yes, everything wanted to rise up and expand. I won't do too much right now as it's bedtime, but I will try this again in the morning.
this is awesome! i've personally found it helps to kinda do this in conjunction with taking in as many details around you as possible - almost like you start scanning everything around you. Hard to describe the feeling in my eyes but it makes everything feel much clearer. Also any sort of movement likle stretching, shaking your limbs/head, going for a brisk walk - the more blood pumping the better. on especially bad days i like to throw on some dancable music and try to move my body as much as possible as I do things like cooking or cleaning!
All the yes!!! So good 🤩💥💚
Hmmm...really helpful. Thanks for your expertise, knowledge and sparkly 🌟 energy!
You're welcome! We love to hear when these simple exercises help others ❤️
My system's response to wide opening of eyes is that I immediately take deep breaths. Also realised it elongates my body
I love this! Thank you for sharing😊
It helps alot i've been like this for 4years i feel disconnected and i cant think clearly or make decisions.
It can change! Good luck and hope to see more of you 😍
Wow Great Guns at 2:17 . Excellent info on getting released. 👍♥️
Bring out the big guns!!
Love this tool!! It really worked. I could breathe better immediately and that changed everything!
That is awesome. Glad to read this😍
So my entire life is the freeze response I say that with humor and jest but yes 😮😊😅
Totally get it my friend. Parts of me still live in freeze a LoT of the time 😝
Thank you for sharing these videos. Great content and I love your delivery. Fun, clear, animated and relatable. 🧡🐳
@Brainlitter - Glad you like them! thank you for taking the time to comment :) I appreciate you!
Wow! That did help a bit! I'm struggling with a total freeze breakdown type thing at the mo, so trying everything I can to get out of it! Thank you!
Hello! How are you feeling now? Any better?
Aww, thank you for asking! Yes, much much better now, thanks to somatic exercises, a lot of shadow work and much meditation and more sleep I feel much better! Hope you're ok!!
This video was what I really needed, and I thank you for doing it.
Yo first time channel visitor enjoyed this exercise immensely thank you
So glad! Thank you 😊
This did help me somewhat. Thanks so much.
I think I am experiencing freeze response …here are my symptoms. Firstly I deeply know something is not comfortable…yet unexplainable … then my throat closes or feels like it does (sensation) breathing starts becoming focussed on and long breath’s happen… then my ability to talk is affected (like cerebral palsy talking- please excuse the likeness explanation) I also feel a little “ticky” and locked up in my body… this can last up to an hour… I have experienced lots of anxiety and fight or flight but it’s now this 🤷🏼♂️… sound familiar to anyone? …thanks 😉
Are you me?
Have an injury with jaw, jaw neck head whole spine is locked to tailbone, literally in survival mode, so sick, body went into adrenaline surging with injury yrs ago, put on benzo, it's been 10 yrs, fighting for my life, d word looks imminent, have experienced so much trauma thru this physically and personally, medical system has made me worse, react to everything, in freeze response, body not working well, skin and bones, can't find help
Wow. I can relate 1000% i dont know what type of relief exist for us. My body goes into freeze as a knee jerk reaction and hides all the "bad emotions" that are too big to face or handle.
I have been exactly were you are bad believe me you will snap out of it. I spent endless days and nights searching for an answer. Was on 12mg of Xanax a day and quit cold turkey. 3 seizures and near death. Lost everything including my mind. Stay with it and you will make it.
@@Rubbercarpet you don't know my whole story, this isn't just Xanax, my Dr doesn't see any hope for me, too much going on, too many closed doors, she said this isn't sustainable and it's not, my whole story could be put into a thick book at this point, a life time of mental and physical health issues have led to the perfect storm, my body is dying from it all
Thank you so much for this, Renee
rg1283..... it truly is a pleasure. Thank you for your comment :)
This worked really quickly. Thank you!
Yay! 🥳☺️
Thank you❣This felt so nice. Breathing was easier and then I had to yawn ☺ how relaxing.
lol I just did the eye thing and I’m going on a walk. Thank you
Yay, you are so welcome! 🤗
So glad u said the eyes wide open. I’m a 38 year old man dealing with this and it’s been a long rabbit hole to get to this point. I couldn’t describe what was happening to me for soooo many years.
But I noticed posture changes, changes in my breathing etc. and about a month ago I kept thinking when I opened my eyes really wide I noticed a change. Sometimes it’s nice to hear validation cause ur start questioning yourself and wondering if you’ve just completely lost your mind.
My question is this:
I’ve seen in pictures that my eyes are wide open and bug eyed- I look very intense and freaky sometimes and im wondering if im subconsciously doing it or if it’s a symptom of something else.
Recently I was out at a show and took pics with my friends and I was doing it. I look like I’m on meth or something.
And that night, I had issues with my neck like muscle tightness and pain and I was getting twitchy muscles in my face and I was having trouble concentrating on the comedian and I just lost my sense of humor (things I probably would’ve laughed at I was barely finding humorous).
I wonder was I in the freeze response and doing my eyes like that as a way to deal with it and not realize it? Anyone else experience this?
I also will wake up in the morning and literally can’t open my eyes no matter how hard I try I can only squint unless I chug water and there’s bright light.
Doctor found brain damage so I’m wondering if it’s the result of a protective nervous system or just my brain function is failing.
Weird. I have no idea but my feeling is either it is the brain malfunctioning or your body is sublaxed.
If you’re sublaxed, just through personal experience (I have the medical credentials of a webbed flying creature), it starts in your toes up to your scalp. Hammer toes? Exercise and work them out. Flat feet? Ditto. Get that in, get hips in, get back and neck in, etc.
That’s what works for me, but I’m just a random schlup on the internet so use at your own risk haha.
Great tip, thank you. The nervous system state you describe, is that shutdown vs freeze?
My freeze response is: my body gets super heavy... I have a contraction in my chest and neck... I can barely speak and swallowing is hard. I feel I could pass out. To get out I do something soft, like slowly caressing my skin, feeling my breath in my belly... and try to orient myself in space
I’m getting quicker at realizing stuff is coming up. Good bad indifference stop labeling. Delayed response before would look like 24 hours later I’m emotionally. Now i feel my nerves going into it. I can’t stop my desire to escape pain all the time but more of the time I am able to sit with a negative feeling. Recently I laughed cause i said No and allowed my adult daughter to have her feelings without guilt or feeling like I need to do anything differently. Sometimes a simple no is way better than drama of trying to make everyone happy.
I love this so much. 🧡
I seem stuck in perpetual fight or flight. The last three years have been hell as one too many incidents in EMS were one too many. Recovering a 5-year-old boy's body after a 70' fall to his death has taken me to the brink of suicide. Ideation is constant. Thanks for your videos.
Oh my I’m so sorry. Please find a trauma therapist and get some EMDR. It really helped me when bad memories surfaced to process them in a month.
I could feel tingling/buzzing from the front of my shins down to my toes when I opened my eyes wide. 👀
@Seeking Harmony - love this! What a cool sensation, thank you for sharing :)
Thank you! Much love!
@GAM3R108
Gratitude, love and appreciation right back at ya 😍
interesting insight. i always wondered why always when i feel panic oder anxiety and i watch my breath - it is mainly slow or holding. but i cant remember breathing heavily like the "typical" stress response. and the only thing everyone teaches out there if you feel anxiety or stress is to slow down your breathing - yeah but what if i am still breathing like 5 times a minute like a yogi but feel anxiety anyway? :D i think the freeze could explain that. my eyes are chronically not wide open and i have an eye condition since my childhood traume. maybe to shut off the outside input from my eyes i dont know. do you have more tips like that to come out of freeze? my eyes hurt a bit when i open them very wide forcefully^^
Indicators:
- Eyes go downward
- posture collapses
- Breathing slows down/ hold your breath
- Memory fogg / can't find words
(body is preparing for death)
1:45
Thank you so much for this helpful contribution 🙏🏼😇🌳
Wow! I've been watching videos about freeze mode recently just to realize that I go through it when I feel attacked.
The relief I felt as I was listening to you was amazing! My friends always complained to me about not remembering our arguments and not responding to their words during one, and for the first time I realize that my body was *physically* reacting to the attack I felt in my mind.
Thank you for sharing those techniques, will definitely try them out when I get into this state.
Fuck it actually worked!!
Thanks! :D
lol that’s awesome!! 🤩🥳
THIS 3:46 CONTENT!!! WOULD CHANGE LIVES...
IM JIST IN 1:20 OF IT
I do the opposite , close my eyes and start praying Ave María with slow deep breathing. 🙏
That sounds beautiful🕊️
Instructions unclear. Now I’m laying down instead of just slumped over. (Kidding it worked)
What is the longest someone can stay in freeze clinically?
Doing the eye things made me yawn., which is my normal reaction to polyvagal release things
watching this in 34 C hot summer the question does come up if a sauna or a few days on the beach wouldn't solve it also.
For me only fixing the diet was what work, so stable blood sugar, lovering inflamation, keto way of eating
Try not to resist whatever state you are in. Be present
Eyes wide method works thank you
Hi, what about being stuck in this for decades? I'm Hsp also so have felt all my traumatic experiences very deeply. I came from a volitile and disfuntional upbringing and remember going into freeze/faun mode early in life. It's all I've known. Tried to get therapy for many years and still trying to get the right therapist, I keep getting all the ones that don't get it, and my brain just shuts down and I freeze up, so talking is extremely difficult, and can't think clearly to get the right help. Where do you start to unravel all of this pain.?
Hi, I hope you don't mind me suggesting something. You clearly have a way to express your needs through writing so maybe until you do find the right person to talk to, at least writing about your experience may help in the meantime. I've found doing this daily through moments like yours where the support isn't available works best, even if it's just a face to represent how you felt that day. I also felt a little more prepared to dig deep and be vulnerable with someone on this kind of very personal and sensitive subject.
This is so beautiful, and what I love about this community.
I worked with a woman who was able to change her sleep pattern after a three decade long problem… things can change and I find a lot of hope in that. 💛
Somatic excercises are amazing! I work with The Workout Witch. Changed my life
I don’t breathe , then I realize it and breath
Sounds like great awareness 😍🤓
Hi Doc..Good video, im in trauma and no amount of anything can shake ot off-- but I will stay tuned
.Thankyou..❤
Your determination to work your way to post- traumatic growth is inspiring! Sending you positive energy 💕
@@greentreemindllc1086 Thankyou..❤
Same here. I dont know how i will financially make it through this life.
Doc?
EMDR. If you have past trauma a trauma therapist does wonders. Worked for me anyways.
Wow that really worked for me!!
@HANNAH - yay! I'm so glad to hear this :) Imagine, it's actually possible to do it more frequently, and then you get to feel that good more frequently.. so cool!
thanks for sharing :)
Mine too.
is it possible to learn how to come out of Freeze without it costing too much? I am stuck in FREEZE and need to heal my nervous system thank you
EFT
@@Luckyy227does EFT actually help if you're chronically in freeze mode?
@@Luckyy227what is the specific pattern for tapping? (Or just tapping in general?)
What do Electronic Funds Transfer or the Economists for Free Trade have to do with this?
This is similar to something I just saw: look around like first described, then rapidly blink. I tried it and somehow it worked.
Any other quick tips?
I started jawning :)
I’m in chronic freeze and I freeze the most when I am at home alone
I get very innert very “lazy “
Don’t clean or feed myself don’t do the art that I want to go to bed really early because I can’t handle the feeling of being alone
I am ok when I’m out and about or working
I need help with this!
This works!!!
I have sat here for 3h trying to get myself out of excessive distraction seeking. The thought of going out my crumbled up position fears me. Doing one step gives me anxiety. I usually wait it out or do something really rapidly which still stresses me out and I cry little but after that it works. Do you have an idea what I can do? Do I just have to push through these anxious feelings?
Did you try the eye thing?
You’re awesome!
Opening the eyes really wide/fast...good tip!! Tyvm for sharing with us, valuable info!! 🫂💜🫂
Aww yay! Nettie Marie, thank you!
Very interesting. My problem is I don't have any more tears and saliva is scarce. It's as if I'm totally dehydrated. What to do then?
Are you on any medication? Could be a side affect.
I'm confused. When I feel attacked I usually open my eyes super wide. My body and mouth feel frozen but I open my eyes wide to see everything. I'm not sure if this is the freeze response.
OMG... JUST 1MIN IN THE VIDEO!!
wide eyes and blinking seem to work
When i attempt to speak in front of other i freeze physically, tremors in my hands, I have a hard time breathing, I sweat, and get sick
Thanks for sharing! Here’s to shift happening for you my friend.
Shift happens💩😃
Try a communication coach. I found one on here named Alex Lyon and he has some great tips.
Would it help to get botox around your brows to have the eyes more open? Maybe a sillly question.
My Dr told me, after running tests, that my high BP is caused by my anxiety. Any tips on how to manage this better and still be able to live an active social life? Bp meds aren’t doing the trick really.
Both walking and yoga has helped me lower my blood pressure. And reducing sugar consumption. Make sure you are drinking enough water (half ounce for every pound you weigh)... as dehydration can cause elevated B.P. Best Wishes.
@@mycreativeheart4159 Thanks a lot! 👍
@@jcrypto7582 👍💕 Forgot to mention... daily meditation also helps. If you're not one to sit and "think about nothing" or "watching your thoughts pass"....try guided meditation. Like... Have someone's voice guide you on a walk through the forest. I also find swimming laps very meditative.... just your muscles moving, hearing your breath, sounds of the bubbles... it's very quiet and soothing.
@My Creative HeART - love seeing you here, thank you so much for your generosity in sharing... I remember our zoom so fondly and sending great wishes of good things to you! :)
@J Crypto - the only other thing I would add to My Creative HeART's excellent considerations.... I would do a lot more reps during your day of "Blinking Like a Ninja" - run an expirement with this exercise, or the slow blinking exercise - stay curious about how engaging your eyes in these ways affects your breathing.. which directly influences BP. Pick and do 10-20 reps throughout the day of the one that is most calming and soothing to your physiology.
th-cam.com/video/tqx0vtsWGzA/w-d-xo.html
Also consider checking out the Nervous System Ninja program :)
www.NS-Ninja.com
best wishes and really good vibes to you! :)
hello you know aphantasia ?
When I open my big eyes I feel the burning of my head what does that mean? THANKS
Well lately i noticed my eyes just staring down even while driving and my brain just slowly shutting down .. the first thing that comes to mind is " Bitch breathe look around remember where u are and relax" amd then i try to widen my eyes .. i usually just try to make myself focus as much as possible.
Lmao!!! OMG I literally just laughed so hard out loud, thank you for that gift!!
Seems like you have inherent wisdom on how to regulate yourself. Thanks for sharing… Feel free to comment anytime it’s a delight to see you here. 💝
Hi. You talked about muscle blocks , stopping you from talking.
Anyway to make that go away ??.
Things happened at 6 yrs old , and now im 60 and still fighting those muscle blocks as i talk
It works!
Hooray! Thanks for sharing 🥳
I've been shutdown for 3 yrs I literally don't want to get out of bed. I've had cptsd and PTSD before that since I was 4 from a drive by shooting. Idk wtf is happening to me but meds don't work they made me worse I've tried ever meds on the market about it. Idk what has happened to me but I'm over it.
Sending love, that sounds devastating. Holding space for tissues to heal and trauma to end 🤍
You need trauma therapy.
Look into bwrt as well
That may be effective
I wonder how many less years I will live due to not breathing or sleeping for 5 decades...
I'm battling depression for years
I am in freeze mode. Please help
Try a spoonful of ashwaghandha powder each day in coffee. Root veges so healthy.
@@Daviddaze Thank you 😍😘
When I open my eyes wide that that I feel terror and panic.
Bendición de Dios
encantan tus videos
gracias, amigo! :)
This video was amazing...
Thank you!
So weird. When I opened my eyes wide, I started yawning immediately.
Blink fast and slowly look around work for me
do we really want to force ourselves out of freeze?
@Kelli Gray-Meisner - I think forcing oneself as a way out of freeze is a great way to ensure a deeper hold in the physiology of freeze.
I am curious - did you hear me communicate that we are trying to force ourselves out of a freeze? If so, please let me know what specific language (or non-verbal cue) I used to convey that message to you - I'd like to learn, grow and expand for future iterations.
Yes. I have ish to do lol
Is freeze response , hours of inability to do nothing, connected to my secondary adrenal insufficiency