Retrain Your Brain To Get Out Of Freeze Mode
Вставка
- Опубліковано 30 тра 2024
- Ben Ahrens, the co-founder of re-origin, explains how to recognize and counteract the brain's freeze response to overwhelming stress by using specific exercises that promote movement and breath control, with the goal of reconditioning the brain to prevent automatically entering freeze mode.
Key Takeaway Messages
1. Freeze mode is a natural protective response to perceived threats or overwhelming stress, characterized by feelings of immobility and sluggishness.
2. To counteract freeze mode, introduce movement through slow, deliberate walking or rotational joint movements, which signal to the brain that you are not stuck and can keep going.
3. Employ tactical breathing, which involves a continuous cycle of five-second inhalations and exhalations without breaks, to maintain oxygen flow and mental focus during high-stress situations.
4. Engaging in activities that create a flow state, such as writing, drawing, or other hand-focused tasks, can help shift attention from the mind to the senses and alleviate the freeze response.
5. Practice these techniques regularly, not just during stress, and gradually introduce stressors to train your brain to handle potential freeze-triggering situations more effectively.
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This makes so much sense. I always go into the 'freeze' mode when stressed and then I feel pathetic for lacking the energy to do things. My friends think I disappear or don't care, but in reality, I just can't find the energy to even converse with people in my home or get out. I need to find a way to rewire my brain to prevent this default response.
Hey how are you feeling rn? What methods did you try before or currently trying to cope with this?
Hope you find healing & peace soon
Agree. When I feel overwhelmed by unmanageable stress, I go to bed until it passes. I only feel safe in my bed, no couch. I have an ensuite master bathroom, so I only leave to go to the refrigerator for a drink.
I would like to tell you something important. You see, I have CFS and CPTSD, etc. I have done almost everything. Recently, a very expensive course to regulate the nervous system with Somatic and Feldenkrais, all from the body, and very interesting, and very serious, but I have only been affected by trauma no matter how much titration I do. I made a lot of economic sacrifices to do it. I invested all my hopes. And I had completely lost hope, I felt completely defeated. It has been awful. And suddenly I found you. The first video I saw on your channel, I cried. And it was because I had regained some hope. I wish that many of you who are working on these things would join forces and knowledge together because each one takes care of a part and we patients of chronic illnesses need a whole because our cases do not adhere to a single solution in so many cases. I have already seen your courses and I hope to be able to take them. Thanks for all this help in the meantime. Thanks from my heart. 💗
I assume you mean the Irene Lyon course? If so, how long did you do the work for? And you're saying it didn't improve the CFS at all?
@@lc20735 I really admire Irene, so I won't comment on that here. Sorry.
Keep investing in yourself, no matter what, most will be crap but you have to work through them to find the good stuff that "clicks" best of luck (luck is bs though) best of effort on self improvement
My story seems to be your story too. I literally just fell across this video now. I too have done it all, pharma, everything. Hope is what is needed through CPTSD/chronic trauma etc. I also use TRE (free from UA-cam-invented 35 yrs ago by Dr. Bercelli) if you can lay down and just shake your body, you can do this. No more reliving the past either. If military bodies worldwide use it, it works. Here's a link to help (ua-cam.com/video/Wr2XFrinOlo/v-deo.html&ab_channel=DavidBerceli). I've suffered enough I just want to share useful options. Btw, I gain nothing from sharing TRE..I just wish for sufferers to get better.
Try Optimum Health Clinic in London. It worked for me!
Finally some content on Freeze that is proactive, concise and not a long winded rant with no specific steps of actions. Thank you for creating this content and providing clarity and simplicity, to an otherwise complex traumatic response. We don’t need a in-depth terror story on the intricacies of freeze mode or chronic freeze mode🤣 but rather some simplicity and productivity to get us out of it! Loool
100% agree
💯
I agree. It feels defeating to watch some of these "therapy" videos make you feel angry and defeated.
Who could you be referring to? 😀😀
Summary 5:30 😊
I think my adhd really compounds the freeze response
As I get overwhelmed by simple things like organizing
Me too, Austism as well for me. I wonder if this advice applies to us with neurodivergents.
The overwhelm and also trauma freeze are true for me with ADHD. Something really important that I've found for me is to reset the expectation. I'm not getting up and unfrozen to do laundry, cook, even shower. I'm getting up to get up.That's it. That's the priority. Not doing what everyone else thinks I should be doing. Not what I've been pummeled into believing I have to do to be a worthy human. Imagine if epileptic people had a method to stay conscious and escape a seizure. Or if a person in a coma could sense they were trapped and step-by-step, wake themselves up. What kind of lunatic would say, "remember, you're coming out of the seizure or the coma specifically so you can be useful to everyone else?" Nobody. They'd be rooting wholeheartedly for that person to wake up and reclaim their body. They'd talk about that person getting back active in a gentle, rehabilitative way and talk about usefulness, paying rent and vacuuming the carpet later, because health is the priority. I know freezing isn't in near the same category of badness as a seizure or coma, but compare the compassionate reactions people would have for someone trying to choose and will their way out of those neurological problems to the absolute less-than-zero understanding and blatant hostility we neurodivergents are served up hot and fresh every day (often by people who swear they love us.) About 6 months ago, I decided that it no longer mattered if the entire world judges me in the negative. If they don't live with this problem, they have no business commenting on it, and I deserve to fight to get up _just to be okay in my body_. Not for them. Not to meet the standards that my culture insists I can't like myself until I meet. This is my one body. The only lifetime I know for sure I have. I get up for _me_ now. It makes it so much easier to pull myself out of the pit this way. 7:53
I never realized it but I do tend to hold my breath or stop breathing subconsciously. Basically, I was suffocating myself. Now I’m making sure to have a steady and uninterrupted flow of air in my lungs. It seems to help with the mental and physical feelings of grogginess and brain fog.
Tai Chi helps me reset… it’s focused on circular continuous slow movements accompanied by breathing. I kept telling master that I think these movements help reset trauma that is stored in the nervous system. I guess that’s what you are saying now… I wish everyone would take tai chi
i’ve tried tai chi a few times and i think you’re total right
Thanks for the tip on the "tactical breathing" I never liked the "breathe, hold, exhale" it never really seemed to work for me.
After watching this video I am wondering why there are so many therapist out there that are not that good in what they practice 😢
Exactly! I've been in therapy for years, asking this question. Not a single therapist has helped me with this. Guess they wanted me to return for more therapy rather than provide me with an answer that might help me move on with my life so I don't need them.
Just dumping some thoughts here. I feel like the freeze response has come more into the spotlight on the last decade or so and it wasn't really discussed or considered that much before (same with the fawn response, which I do think is different because it's inherently social and may not be on the same level as fight flight and freeze. Ibdofeel like the more I hear people talking about the freeze response and how it can become a disableing pattern in ones life, that there is a big overlap with a concept that was talked about much more in clinical psychology and therapeutic settings: the concept of "learned helplessness". I think they are intimately related, but not the same. And I believe disringuushing the both and also knowing how they relate to each other can lead to more effective way of helping someone or helping yourself.
I just find it fascinating, that in three years of advanced biology class in school, where we learned about the functioning of the symathetic bervous system *aswell as* a complete cpurse of bachelors and masters degree in psychology at university, the freeze response never was mentioned once, even though it it there in plain sight.
I was thinking the exact same. Even more so this past year or two! I feel like just a couple years ago I'd search it up and there were only a handful of videos.
I really appreciate the practical techniques you've shared and how clearly you present them. I'm a trauma informed therapist who uses painting and writing as a tool for healing and well being. It's what helped me regulate myself as a child, and then I went on to share it with my patients when I worked in psych hospitals. It's been my life's work to help people discover how soothing and uplifting it is to create.
I suffer from chronic constant dizziness and these are things I can do in the midst of it.
Feeling wired but tired is that freeze of fight / flight ? Or both states in one ?
Thank you ☺️
Excellent techniques and advice! Thank you!
It is helpful thanks❤
Thank you for all your videos Mr. Handsome I enjoy listening to what you have to say.
Thank you! The circular movements helped so much
Great advice . . . .Love the concept of the brain latching on to newly recognized patterns that is initiated in order to change your normal, problematic, unhealthy behavior. 👍
Thank you 👌
In to ... and out of ... I dont think I have ever not been IN freeze mode.
Thank u so much for these video's ❤️ love the calm relaxing background music in this video too 👌 just wondering if the tatical breathing is ok to breathe out thru the mouth? Or is it best out thru nose?
Also, is doing some qi gong fluid type movements also a option or good way to move out of freeze? Thankyou 😊😊😃
What if I’m in chronic freeze, not just periodically going in and out of freeze. Breathing, Movement dont touch me internally, they don’t go deep. It doesn’t touch the nervous system or trauma. What to do?
I go into freeze mode in stressful situations and when getting shouted at or sensing danger ⚠️ in these moments I would love to get into fight or flight mode rather to be able to stand up for myself and be able to reply or leave. Do you have any tips how to do that? Because breathing and walking is not something you can do in the moment.
Namaste 🙏 thankyou universe thnku sir lots of blessings love from india 🇮🇳🇮🇳
Excellent video, really great tips that I look forward to trying. So reassuring to know that it's normal to feel frozen like that...I thought it was just me! xoxoxo
Absolutely!
I have colpocephaly, I didn’t know I had it until last year when I had a seizure, but I think the seizure was triggered by stress.
Everything makes sense, and I am working with a therapist, but I would like to put out there some things to understand more, hear from some guys here:
1. Just listening to all the steps here to get rid of the freeze response here in this video, sent me into one. I started yawning and staring and didn't take in much information and had to rewind and listen again. Why? Am I just way overwhelmed already to 'stack' even more on top?
2. My 'regular' to do list is so long, stuff I need to do on a daily or weekly basis', washing, dog-walking, exercise, make dinner, dishes, etc, that I froze up just with those already and don't even get to me large task list of once-offs. How do I handle this?
3. Doing movement help in the moment, but when sit down to work again, hoping not to freeze, just thinking oi this same-old work tasks, makes me freeze immediately again. I am in perpetual freeze and the only way get anything done is to put myself into a panic (by waiting to do my work tasks until the last minute, for instance). But this is so taxing on my life, it's not a good way to live.
Love the circular movement idea. I trace ovals or almon shaped eyes 👀 on the wall with my finger. I inhaled on top of ovsl , exhale on bottom
i like the idea of tracing shapes. I just did that with my finger on my desk, right in the middle of a stuck/anxiety phase that's been lingering for the last hour and I will admit that this exercise gave me the best outcome after the breathing in/out. I did it slowly and watched my finger move in oval shapes. It really helps! Thank you so much, now I have a new tool to use :)
thank you so much!!
Thank you
Great videos
Great channel
Could you please make a video how to stop lightheadedness and feeling off balance anxiety
I have anxiety dizzy spells and they come from nowhere anywhere and I go into full panic where it gets into a loop
Get more and more dizzy
And nothing but me sitting or laying down not moving because I can't I have to be still and take Klonopin wait and maybe after an hour it gets better but my body by then is so disregulated and shot that I pass out and sleep for over 12 hours.
Thank you
❤I would be so so greatful if there was a better way to regulate those dizzy spells I have had this over 20 years and been on meds this long and it's not shifting
I am also listening to Irene Lyon about somatic experiencing and it I do not know yet if it helps it's been two weeks of listening to her
Thank you again.
Please give me hope if possible
Thank you
❤
I can never unhear the tactical breathing when i listen to Jocko Willink
I went into freeze mode it's like being cornered like you are the fox by a pack of hound's out to get you. You feel that you can't get out of it you avoid people and situations do nothing people say she's done absolutely nothing and judge you it was at the most difficult time of my life i ended up with phychois because of the feeling of being judged by so many people
How can i reprogramm my brain to breath deeply all the time? Like when I write this comment i go into freezing mode. For a few weeks i force myself to breath deeply ( 3s in 6s out). But when i don't concentrater on it i often realize I'm beck to flat breating. Can Anybody help?
Still frozen
I would like to know if besides having long COVID symptoms i also more physical health and those are causing me o lot mental problems too. I have adrenal fatigue syndrome, peripheral neuropathy with having me in a constant pain, also suffering from chronic dehydration, anxiety and chronic insomnia .besides the 24/7 pain. All this is new because through out my life I have a lot of health issues and was able to work on me with a lot of help to feel better. This is new for older, alone, vey sick and have to find by myself how to help me. Do you think you can help ? My physical body needs to,be ah usted my balance is out of balance and a lot pain has to do with that
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Love your work so much! Thank you for always sharing such helpful tools! 🙏🌺 However, please consider using a different example instead of the Navy Seals. The American Military has commited war crime after war crime all over the world.
I appreciate your feedback!
👍👍👍
For other people affected negatively by the background music Sometimes it helps me to increase the Play back speed and then just kind of muscle through it It would be better if it wasn't in the background though.
Please share this with police training! Some of us aren’t drunk, druggies, and guilty! Panic freeze response is something that should be trained.
Gut function is drastically slowed or nearly stopped at stress moments
🧡🙌🙏🙏🙏
Paralyzed.
On your future videos, please do not do so much jerky zoom in in and out. It’s very annoying. Specially, for people that are trying to relax.
La mia testa e pulita io no sono meglio di tutti
♡[τ̲̅н̲̅a̲̅и̲̅κ̲̅ ч̲̅o̲̅u̲̅]♡
Thanks so much! Great video. 🎉 I hope your UA-cam channel gets at least 10 million subscribers this year.🪄
❤