Feeling Stuck? How to Move Out of the Freeze State
Have you ever felt paralyzed by a task, unable to move forward no matter how urgent it feels? You might be experiencing what’s known as the Freeze state, a survival response where your nervous system combines the energy of fight/flight with the shutdown of immobility. It’s like revving the engine of a car stuck in neutral—lots of energy but no movement.
What Does the Freeze State Look Like?
The Freeze state can show up in various ways, such as:
Difficulty starting tasks, even small ones like responding to a text or doing the dishes
Feeling overwhelmed or stuck, despite needing to get something done
Avoiding activities you know would bring relief or progress, like exercising or seeing a friend
This response is your nervous system’s way of protecting you by holding you in place. A common reaction to this is trying to push through or adding more energy to the situation. This often backfires, leaving you feeling even more stuck.
How to Gently Move Out of Freeze
The key to shifting out of the Freeze state is shifting your focus to something manageable and nurturing.
Here are a few practical steps to try:
1. Choose a Small, Achievable Action
Turn your attention away from the task that feels overwhelming and focus on something simpler.
Examples include:
Taking a short walk
Washing a single dish
Drinking a cup of tea
Doing 10 minutes of gentle movement
These small acts help to gently nudge your nervous system out of the Freeze response.
2. Check In with Your Nervous System
Ask yourself: What am I afraid will happen if I respond to this task?
Sit with the feelings, images, or messages that come up. Offer kindness and support to the part of you holding that fear—whether through touch, affirmations, or movement.
3. Return to the Task When You Feel Ready
Once you’ve shifted into a more regulated state, revisit the original task. You may find it feels less overwhelming and more doable.
You’re Not Alone in This Experience
The Freeze state can feel confusing and frustrating, but it’s important to remember: it’s your body’s way of protecting you. With the right tools and a compassionate approach, you can gradually move out of this immobilized state and back into flow.
If you’re looking for more guidance on managing the Freeze state, consider finding a somatic practitioner to explore personalized strategies for nervous system regulation. Together, we can help you feel more in control of your life.
And share this post with someone who could use a little support in the new year :)
About the Author
Shai Maxine is a trained somatic practitioner specializing in helping people navigate stress, chronic pain, and emotional overwhelm. With years of experience guiding clients toward greater ease and connection, Shai offers practical tools rooted in somatic awareness and mindfulness. When not working, Shai enjoys hiking, cooking, creating art, and petting as many dogs as she can. Follow along on instagram @shai.maxine
