When you enter freeze mode, it can feel like you’ve hit a pause button, where your body and mind become still in response to perceived threat. This "orienting freeze" happens when your nervous system is first trying to assess danger—like when you hear sudden, loud sounds (a screeching brake, a siren), and your body instinctively asks, “Where is that coming from, and should I be concerned?” It’s a moment of heightened awareness and stillness, where your body tries to evaluate the situation before reacting.
The body also experiences tonic immobility, where muscles tense and stiffen, particularly those that help maintain posture and support breath. This response, a survival mechanism, helps an animal blend in with its environment, hiding from potential threats. When you experience freeze, you may notice these sensations: a heaviness in your body, breathlessness, or tension in your muscles.
Freeze mode is part of our survival toolkit, but when it lingers, it can leave us feeling stuck and disconnected. These journal prompts are designed to help you gently reconnect, process what’s happening, and find ways to feel safe and grounded.
Journal Prompts to Navigate Freeze Mode
1. Connecting to Safety
What feels safe in my environment right now? Can I name one thing I can see, touch, hear, or feel that reminds me I’m here and safe?
When have I felt safe and calm in the past? What were the elements of that moment?
2. Reconnecting with Your Body
Where in my body do I feel stillness, numbness, or tension? Can I place a hand there gently and notice what comes up?
What small movement feels doable right now—stretching my hands, wiggling my toes, or slowly turning my head?
3. Orienting to the Present
What do I notice when I take a slow, deep breath in and let it out with a long sigh?
Can I describe three things around me using all five senses (sight, sound, touch, taste, smell)?
4. Naming and Understanding Freeze
What might my freeze mode be trying to protect me from? Is it an emotion, situation, or memory?
What would I say to someone I care about if they were feeling stuck like this? Can I say it to myself?
5. Tiny Steps Forward
What’s one small, achievable action I can take today that feels kind to myself?
What would it feel like to gently reawaken my body through practices like stretching, yoga, or even sitting in the sun for a few minutes?
6. Imagining Support
Who or what brings me a sense of connection, even if it’s a memory, a pet, or an inspiring story?
If I imagined myself being held by a warm, supportive presence (real or imagined), how would it feel?
7. Recognising Progress
What’s one thing I’ve done recently, no matter how small, that shows I’m moving forward?
How can I celebrate tiny steps without pressure to do more than I’m ready for?
Closing Practice
As you finish journaling, take a moment to place a hand on your heart or hug yourself. Let yourself feel the weight of your body supported by the chair or floor. Whisper or think:
"It’s okay to rest. I am safe. I am moving forward, even in stillness."
Remember, movement out of freeze mode doesn’t have to be big or fast. Even the smallest shifts like noticing your breath or the feel of your hands on your heart are signs of progress.