Magical Moves to Calm the FREEZE Response (Fear, Panic, Disassociation)

The freeze response is a common reaction to stress and overwhelming situations, particularly among teenagers. When faced with intense fear or panic, teens might feel immobilized, overwhelmed, or even emotionally numb. This response can be triggered by various factors, such as conflict, trauma, or high-pressure situations. In these moments, they might become unresponsive, withdraw from their surroundings, or feel a sense of disconnection from their emotions and bodies.

Understanding the freeze response is essential because it helps teens recognize that these feelings are natural reactions to stress. The good news is that there are effective strategies to help them regain a sense of control and safety. By implementing these techniques, teens can gently stimulate their bodies and minds, helping to break free from the freeze response and move toward a more grounded state.

Here are some simple tricks that work magic for calming the freeze response and managing feelings of fear, panic, and numbness:

GROUNDING EXERCISES

1. Neck-Eye Release Stretch: This gentle stretch Targets both the visual system and the neck muscles simultaneously, fostering greater relaxation, deeper stretch, and improved focus. How to do it:

   • Sit or stand with your back straight and shoulders relaxed. Keep your head in a neutral position, facing forward.

   • Without turning your head, shift your gaze to the right, as if you're looking at the 3 o'clock position.

   • Keeping your gaze at 3:00, gently lower your right ear toward your right shoulder. You should feel a stretch along the side of your neck.

   • Stay in this position for 30–60 seconds, breathing deeply and allowing the stretch to release tension in your neck and shoulders. 

   • Slowly return to the neutral position and repeat the stretch on the left side. Shift your gaze to the left (9 o'clock position) and bring your left ear toward your left shoulder.

   • Hold this stretch for 30–60 seconds, continuing to breathe deeply and relax into the stretch.
2. Gentle Heel Bounces: The subtle bouncing stimulates the vagus nerve, encourages blood flow, loosens tight muscles, and re-engages the body's energy flow, reducing the physical tension associated with the freeze response. How to do it:
   • Begin by standing tall with your feet shoulder-width apart. Make sure your weight is evenly distributed on the soles of your feet, with your knees slightly bent and your posture relaxed
   • Gently lift both heels off the ground, just an inch or so, while keeping the balls of your feet firmly planted. You should feel a light lifting motion, but without straining your legs or body.
   • While keeping the balls of your feet on the ground, begin to gently bounce up and down on your heels. The movement should be smooth and rhythmic, not forceful. Start slowly and gradually increase the pace if you feel comfortable.

      

   • Pay attention to the subtle vibrations and sensations that occur in your body as you bounce. Notice how the movement feels in your feet, legs, and even your core. Allow the motion to gently stimulate and engage your nervous system.

      

   • Repeat the heel bouncing for 1–2 minutes. You can stop whenever you feel more grounded and relaxed, or when you notice a shift in your energy or tension levels.

3. Wiggle Your Toes: This small, simple movement helps to reconnect you with your body and the present moment. It activates the sensory receptors in your feet, which can help calm the nervous system and reduce feelings of anxiety or being "stuck."

   • Begin by wiggling your toes gently, moving each toe individually or all at once, depending on what feels best.

   • As you wiggle your toes, pay attention to the sensations in your feet and the contact your feet make with the ground. Feel the texture, pressure, and connection to the surface beneath you.
   • Continue wiggling your toes for 30 seconds to a minute while focusing on your breathing and the grounding sensation of your feet. This will help you stay present and connected to your body.
   • After completing the toe-wiggling exercise, take one more deep breath before moving on to your next activity.
4. Body Scan: Helps release physical tension and regains control over muscles, allowing you to shift from a stress response to a state of relaxation. It encourages mindfulness and grounding, making it easier to stay present and alleviate feelings of overwhelm.

   • Sit or lie down in a relaxed, comfortable position with your body in a neutral posture.

   • Close your eyes (if comfortable) and take a few deep breaths. Inhale slowly through your nose, filling your lungs, and exhale through your mouth, releasing any tension.

   • Begin the Body Scan:

     • Feet and Calves: Tighten the muscles in your feet and calves as much as you can, holding for 5 seconds. Then, slowly release the tension and notice how your muscles relax.
     • Thighs and Hips: Move up to your thighs and hips. Squeeze the muscles here for 5 seconds, then release and let go of any tension.
     • Abdomen and Chest: Tense the muscles in your abdomen and chest, hold for 5 seconds, and release the tension.
     • Shoulders and Arms: Tighten your shoulders and arms, holding for 5 seconds, then gently release and let the tension melt away.
     • Neck and Face: Finally, squeeze the muscles in your neck and face (e.g., clenching your jaw, scrunching your face), hold for 5 seconds, then release and let go.

   • With each muscle group, as you release the tension, pay attention to how your body feels. Notice the difference between tension and relaxation in each part.

5. Activate the Hegu Pressure Point: Applying gentle pressure to this point can help release tension, relax the body, and activate the body's parasympathetic nervous system, promoting a sense of calm. It’s believed to help reduce stress, anxiety, and tension, which are often associated with the freeze response.

• Find the area between your thumb and index finger, just where the bones meet.
• Use your opposite thumb and index finger to gently press on this area.
• Apply firm but comfortable pressure for about 20-30 seconds.
• Take slow, deep breaths while pressing, allowing your body to relax with each breath.

AUDITORY AIDS

1. “Choooo”: Exhale with a long “Choooo” sound while gently bouncing or swaying.
   Why it works: This sound creates a calming release, encouraging the body to relax and unblocking the tightness associated with fear and panic.

2. “Shhhhh”: Make a soft “Shhhhh” sound while bouncing gently on your heels.
   Why it works: This sound mimics soothing, rhythmic noises often used to calm infants. Research indicates that rhythmic sounds engage the parasympathetic system, reducing panic.

3. Binaural Beats or Healing Frequencies: Listen to sound frequencies designed for grounding, such as 432 Hz or 528 Hz frequencies.
   Why it works: These sounds promote relaxation and can help redirect focus away from panic, creating a calming atmosphere conducive to emotional regulation.

TACTILE SOOTHERS

1. Soothing Blanket or Weighted Blanket: Wrap yourself in a soft or weighted blanket.
   Why it works: The comforting weight and softness create a sense of security, helping you feel more grounded and less anxious.

2. Feet in Water: Soak your feet in warm or cool water, depending on what feels best.
   Why it works: Engaging the senses through water can ground you, shift focus away from emotional numbness, and gently stimulate your nervous system.

CALMING SCENTS

1. Grounding Oils: Frankincense or cedarwood.
   Why it works: These scents promote a sense of calm and stability, helping alleviate feelings of fear and support grounding in the present.

MOOD-BOOSTING NUTRIENTS

1. Protein-Rich Foods: Incorporate chicken, legumes, nuts, and seeds into your meals.
   Why it works: Protein helps stabilize blood sugar levels, which can mitigate mood swings and support emotional regulation during times of panic or fear.

EMPOWERING AFFIRMATIONS

1. “It’s okay to take small steps; I am safe to explore my feelings.”
2. “This feeling is hard, but I am strong enough to handle it.”
3. “This feeling will pass.”

By using these strategies, your teen can learn to manage the freeze response and regain control over their emotions. These techniques not only promote grounding and connection to the body but also empower them to navigate challenging feelings with resilience. Whether through grounding exercises, soothing sounds, or empowering affirmations, these tools can help teens feel more secure and capable in the face of fear and panic.