Life is filled with change—some anticipated, others sudden and disorienting. Whether it’s personal transition, such as a career shift or the end of a relationship, or a broader societal change, such as political upheaval or economic instability, uncertainty can be overwhelming.
One of the most common yet least discussed responses to such uncertainty is the freeze trauma response. The freeze response is triggered when you find yourself in a situation that is inescapable. Unlike the more commonly recognized fight or flight reactions, the freeze response involves a state of paralysis—both mental and physical—that can make it difficult to move forward, adapt, or make decisions in the face of change. This isn’t a conscious decision, the body makes it for you, to protect you from overwhelm as best it can.
Understanding the Freeze Response
The freeze response is a survival mechanism deeply ingrained in our nervous system. It occurs when the brain perceives a threat that cannot be easily escaped or fought against. In these moments, the body and mind essentially shut down to minimize harm. This can manifest in various ways, such as feeling stuck, unable to make decisions, experiencing dissociation, or feeling emotionally numb.
When faced with uncertainty—like an unexpected job loss, a medical diagnosis, or world events—the freeze response can leave individuals feeling helpless. Instead of taking immediate action, they may withdraw, procrastinate, or struggle to process their emotions. Similarly, during times of political or societal instability, individuals may feel overwhelmed by the unpredictability of the future, leading to a sense of detachment or powerlessness.
The Impact of Uncertainty on Mental Well-being
Uncertainty is stressful because it triggers the brain’s survival instincts. As humans we crave stability and predictability, which allow for a sense of control over one’s environment. When political transitions, economic downturns, or societal changes disrupt this stability, anxiety and fear can take over. In these moments, individuals experiencing the freeze response may struggle with decision paralysis, where even simple choices feel impossible. They might become overwhelmed by information, leading to avoidance behaviors or mental fog. For instance, in times of political instability, some people may disengage from news and civic participation altogether, feeling that their actions hold no real influence over the outcome. Moreover, chronic uncertainty can lead to long-term mental health challenges, including heightened anxiety, depression, and even post-traumatic stress. When individuals experience multiple waves of unpredictability—such as economic instability coupled with political unrest—the freeze response can become a default state, making it difficult to break free from feelings of helplessness.
Supporting the Freeze Response
Recognize - Awareness, helps to understand and build compassion towards yourself and is the first step to moving out of the freeze response.
Seeking Support - Talking to trusted friends, family, or professional therapists can provide clarity and emotional reassurance. Shared experiences help counter the isolation that often comes with the freeze response.
Small, Manageable Steps - When uncertainty feels overwhelming, setting small goals can restore a sense of control. Breaking down decisions into smaller tasks makes it easier to regain momentum.
Focusing on the Present - While uncertainty often triggers anxious thoughts about the future, grounding oneself in the present moment can lessen excessive worry. Focusing on what can be controlled today, rather than unknowns about tomorrow, can alleviate distress.
Engagement and Action - Actively engaging in community, staying informed from reliable sources, participating in community initiatives, volunteering, and supporting causes with personal values can counter feelings of powerlessness.
Supportive Techniques -
Breathing: Deep breathing helps to support and regulate the nervous system such as taking expansive belly breaths or breathing techniques like box breath.
Movement: Movement can be hard in a freeze state, but also beneficial to reduce stagnation and build momentum. Gentle yoga or stretching, dancing to an uplifting song, or going on walks can help reconnect the body and mind.
Grounding: Focusing on physical sensations in the body, orienting to your environment through the five senses, giving yourself physical touch such as a self-hug, holding your forearm, or feeling the ground beneath your feet.
Embracing Uncertainty as Part of Growth
Although the freeze response can feel insurmountable, it is ultimately a protective mechanism designed to help cope with distress. By understanding it and using strategies to navigate uncertainty, you can reclaim agency and build resilience. In times of transition, it is important to remember that uncertainty is not synonymous with catastrophe. Change, though often uncomfortable, presents opportunities for growth, adaptation, and new beginnings.