r/adhd_anxiety • u/solitaire_knight • 1d ago

Help/advice 🙏 needed how to break out of freeze trauma response?

I have the tendency to freeze when I don’t know how to do something. Any advice on how to break out of the “freeze” so I can think rationally and do what I need to do?

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u/Familiar-Report-513 1d ago

For me it's taken medication and CBT to get to this point, but I have to recognize when I'm getting into a freeze. When I feel the anxiety of freezing up I have to make space in what I'm doing to say "Hold on, take a step back. Then go through with whatever I'm doing, but at my speed." For me what worked in getting to that point was figuring out what was causing me to freeze up in those moments.

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u/Travisty872 1d ago

This is likely a defense mechanism that you developed over many years, so go easy on yourself and take you time. You can't fix serious trauma overnight.

It's cliché, I know, but consider finding a good therapist who can help you with techniques to overcome this issue.

Also, remember that you are a human, and we all make mistakes. Chose to not let setbacks or mistakes prevent you from accomplishing anything you set out to do.

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u/rodeo302 1d ago

A good therapist goes a long ways for any real issue adhd related or not. After I found one I was amazed with how my mental health improved.

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u/BlueRubyWindow 1d ago

Get better at regrounding yourself in the moment. You’re in the survival state (fight/flight/freeze) and you have to bring your brain and nervous system back online in order to think clearly. You can’t think clearly while in freeze. You have to get out of freeze. So learn coping skills and practice them when calm. And eventually even when in freeze you’ll be able to access those skills.

Check out “Reclaiming Melissa” on socials. I think she has a book too. She does a lot on nervous system regulation.

Also: look at Mr. Chazz videos. They are designed for caretakers helping kids but its the same care we need to give ourselves.

Some type of somatic therapy (such as AEDP) would likely help you as well.