15 Practical Strategies to Help Overcome the Freeze: Understanding Dorsal Vagal State
By Christina Fenske
When anxiety takes hold, our bodies can respond in various ways. One of the most challenging reactions is the “freeze” response, a state associated with the dorsal vagal branch of the autonomic nervous system. In this article, we’ll explore 15 practical, easy-to-understand strategies for therapists and individuals to help clients who suffer from the dorsal vagal state of freeze.
1. Create a Safe Environment: To help someone in a dorsal vagal state, prioritize creating a safe, non-judgmental space. This promotes trust and encourages the gradual release of freeze.
2. Deep Breathing Exercises: Teach clients simple deep breathing techniques. Deep breaths stimulate the vagus nerve and can help regulate the nervous system.
3. Grounding Techniques: Grounding exercises, such as feeling the texture of an object or wiggling toes, help clients reconnect with their bodies and the present moment.
4. Body Scanning: Encourage clients to scan their bodies from head to toe, noting any areas of tension. This awareness can help them release physical stress.
5. Progressive Muscle Relaxation: Guide clients through a series of muscle contractions and releases, allowing them to experience the difference between tension and relaxation.
6. Mindfulness Meditation: Introduce mindfulness meditation to help clients observe their thoughts and emotions without judgment, reducing anxiety and promoting safety.
7. Slow, Gentle Movement: Encourage clients to engage in slow, gentle physical activities like yoga or Tai Chi. These promote a sense of control and safety.
8. Self-Compassion: Teach the importance of self-compassion. Clients must understand that it’s okay to be in a freeze state, and self-love is a crucial step towards healing.
9. Creative Expression: Engaging in creative activities like art, music, or writing can help clients express emotions they might have difficulty articulating verbally.
10. Positive Affirmations: Encourage clients to replace negative self-talk with positive affirmations. These can gradually shift thought patterns away from freeze responses.
11. Encourage Social Engagement: Building healthy relationships can counteract the isolation of the dorsal vagal state. Encourage clients to reach out to friends, family, or support groups.
12. Nutrition and Hydration: A well-balanced diet and proper hydration are vital. Nutrient-rich foods provide the body with the energy it needs to heal.
13. Sleep Hygiene: Quality sleep is essential for regulating the nervous system. Help clients establish a sleep routine that promotes restful nights.
14. Connection with Nature: Spending time in nature can be grounding and soothing, helping to unfreeze the nervous system. Encourage outdoor activities.
15. Seek Professional Help: Sometimes, dorsal vagal freeze can be overwhelming. Encourage clients to seek professional help from therapists, counselors, or psychiatrists who are experienced in treating trauma and anxiety.
Understanding and helping clients who suffer from the dorsal vagal state of freeze is a complex but essential aspect of therapy. By incorporating these 15 practical strategies into therapeutic sessions and daily life, clients can learn to regulate their nervous system, release the freeze, and begin their journey toward healing and recovery. Remember, progress takes time, patience, and support, and every step counts in the journey to overcoming freeze and finding safety and peace.
Please email us at Admin@ovcs.ca for more information on this or if you need any additional help from one of our counsellors.
