you're not lazy...you're stuck in the freeze response

Simone Saunders

1 Oct 202310:02

Summary

TLDRIn this insightful video, licensed therapist Simone Saunders explores the concept of emotional regulation and nervous system dysregulation, specifically focusing on hypoarousal or the 'freeze response.' She likens the amygdala to a smoke detector, highlighting how it triggers automatic responses to perceived threats, sometimes leading to numbness or inaction. Using the 'Window of Tolerance' model, she explains how stress can push individuals into hyperarousal (fight/flight) or hypoarousal (freeze/fawn) states. Saunders emphasizes the importance of curiosity and awareness to identify triggers and suggests practical strategies like physical movement and sour candies to help regain balance. Her approach encourages a shame-free understanding of one's emotional state, aiming to widen the 'window of tolerance' for better emotional resilience.

Takeaways

📺 The script discusses the concept of emotional regulation and nervous system dysregulation, particularly focusing on the 'freeze response' or hypoarousal.
🧠 The amygdala is likened to a smoke detector in the brain, triggering automatic responses to perceived danger without distinguishing between real and imagined threats.
🔍 When the amygdala is activated, the prefrontal cortex, responsible for logic and decision-making, is suppressed to allow for quick survival responses.
🌡️ The 'Window of Tolerance' is introduced as a state of emotional regulation where one can handle life's challenges effectively with the prefrontal cortex engaged.
🔴 The 'Red Zone' or hyperarousal represents emotionally activated states like fight or flight, leading to anxiety, panic, or anger.
🔵 The 'Blue Zone' or hypoarousal is the opposite, characterized by the freeze and fawn responses, where one feels numb, dissociative, or lethargic.
🚶‍♀️ The freeze response is compared to walking through mud, where despite wanting to move faster, one's progress is slowed due to the state of the nervous system.
💡 The speaker suggests that experiences of hardship can shrink the window of tolerance, making it harder to handle emotional activation and discomfort.
🔑 Awareness and understanding are key to widening the window of tolerance, allowing for more emotional activation without overwhelming the nervous system.
🔎 Curiosity is encouraged as a shame-free way to understand what activates the nervous system's dysregulation, rather than using shame to try to 'fix' oneself.
🏃‍♂️ Strategies for dealing with hypoarousal include physical movement, using sour candies to shock the system, and calling out one's own behaviors to gain awareness and initiate action.

Q & A

What is the main topic discussed in the video script?
-The main topic discussed in the video script is the concept of emotional regulation and nervous system dysregulation, specifically focusing on the 'freeze response' or hypoarousal.
Who is Simone Saunders and what is her profession?
-Simone Saunders is a licensed therapist and social worker based in Calgary, Alberta. She discusses lifestyle, mental health, and wellness in her videos.
What is the 'smoke detector' metaphor used to describe in the script?
-The 'smoke detector' metaphor is used to describe the function of the amygdala in the brain, which acts as an emotional center that triggers automatic responses to perceived danger.
What happens when the amygdala is activated according to the script?
-When the amygdala is activated, the prefrontal cortex, which is responsible for logic and decision-making, turns off. This is because in moments of imminent danger, the body needs to make quick decisions without the need for logical thinking.
What are the three automatic responses mentioned in the script?
-The three automatic responses mentioned are fight, flight, freeze, and fawn. These responses are triggered by the amygdala when it perceives danger.
What is the 'Window of Tolerance' in the context of the script?
-The 'Window of Tolerance' refers to a state where a person is emotionally regulated, meaning they can handle life's challenges and stressors without their nervous system becoming dysregulated.
What does hypoarousal represent in the script?
-Hypoarousal represents a state of low emotional activation, which includes the freeze and fawn responses. It is characterized by feelings of numbness, dissociation, lethargy, and unmotivation.
What is the suggested approach to understanding one's nervous system dysregulation?
-The suggested approach is to use curiosity as a shame-free lens to gather information about what dysregulates the nervous system, without judgment or self-blame.
What are some strategies mentioned in the script to help with hypoarousal?
-Some strategies mentioned include getting curious about one's daily life, experimenting with physical movement to increase activation, using sour candies to shock the nervous system into a present state, and calling out the freeze response when it occurs.
What is the ultimate goal of awareness and understanding in relation to the nervous system as discussed in the script?
-The ultimate goal is to widen the 'Window of Tolerance' so that a person can experience more emotional activation and discomfort without their nervous system becoming completely dysregulated.
Why is it important to be aware of what activates the nervous system's freeze response?
-It is important to be aware of what activates the freeze response to understand the environments and interactions that impact the nervous system, which can provide valuable information for managing and improving emotional regulation.
How does the script suggest using shame in relation to nervous system dysregulation?
-The script suggests avoiding shame as it perpetuates the cycle of dysregulation. Instead, it encourages using curiosity to understand the nervous system's reactions without judgment.

Outlines

00:00

🛌 Understanding the Freeze Response

In this paragraph, Simone Saunders, a licensed therapist, introduces the concept of the 'freeze response' as part of the nervous system's reaction to stress. She compares the amygdala to a smoke detector, which triggers an automatic response regardless of whether the danger is real or perceived. The prefrontal cortex, responsible for logic and decision-making, is shut down during these moments to prioritize survival. Saunders explains the 'window of tolerance' as the state of emotional regulation, and how exceeding this window leads to either hyper arousal (fight or flight) or hypo arousal (freeze or fawn). She emphasizes the importance of being aware of what triggers these responses and suggests curiosity as a tool for understanding without judgment.

05:02

🔍 Strategies to Overcome Hypoarousal

The second paragraph delves into the specifics of hypoarousal, or the freeze response, and how it can manifest as numbness or lethargy. Saunders discusses the shrinkage of the 'window of tolerance' due to hardships, which reduces one's capacity to handle emotional activation. She encourages curiosity to identify triggers and suggests strategies to overcome hypoarousal, such as physical movement to increase activation and the use of sour candies to shock the nervous system back to a present state. Saunders also advises calling out the behavior when in a state of hypoarousal to gain awareness and potentially initiate action. The paragraph concludes with an invitation for viewers to engage with the content by leaving comments or questions.

Mindmap

Keywords

💡Freeze Response

The freeze response, also known as hypoarousal, is a state of emotional numbness or being 'frozen', where an individual may feel lethargic, unmotivated, or unable to perform tasks. In the context of the video, the freeze response is likened to being stuck in mud, unable to move forward despite the desire to do so, as seen in behaviors like endlessly scrolling through videos or procrastinating on tasks like laundry.

💡Amygdala

The amygdala is an almond-shaped part of the brain involved in processing emotions and is often referred to as the 'emotion center'. In the video, it is metaphorically compared to a smoke detector, highlighting its role in triggering automatic responses to perceived threats, whether real or imagined, and its impact on the activation of the prefrontal cortex.

💡Prefrontal Cortex

The prefrontal cortex is the part of the brain responsible for higher cognitive functions such as decision-making, logical thinking, and understanding. In the script, it is mentioned that when the amygdala is activated, the prefrontal cortex turns off, leading to a lack of logical decision-making and an increase in automatic responses to perceived danger.

💡Fight, Flight, Freeze, and Fawn

These terms describe the automatic responses that the body may exhibit when faced with danger. 'Fight' and 'flight' are more commonly known as hyperarousal responses, while 'freeze' and 'fawn' are hypoarousal responses. The video script discusses these responses in the context of nervous system dysregulation and how they can manifest in everyday life, such as procrastination or people-pleasing behaviors.

💡Window of Tolerance

The 'window of tolerance' is a concept in psychology that refers to the range of emotional or stressful experiences that an individual can tolerate before becoming dysregulated. The video explains that when outside this window, individuals may experience either hyperarousal or hypoarousal, and the goal is to widen this window to handle more emotional activation without becoming overwhelmed.

💡Nervous System Dysregulation

Nervous system dysregulation occurs when the nervous system is unable to respond appropriately to stressors, leading to either hyperarousal or hypoarousal. The video script discusses how this dysregulation can manifest in behaviors such as excessive phone use, procrastination, and difficulty in completing tasks, and how it can be addressed through awareness and understanding.

💡Curiosity

In the context of the video, curiosity is presented as a tool for gaining a shame-free understanding of one's own behaviors and responses. It encourages individuals to explore and gather information about what triggers their nervous system dysregulation without judgment, which can help in identifying patterns and working towards emotional regulation.

💡Shame

Shame is an emotion that can arise from feelings of inadequacy or failure to meet personal or societal standards. The video script warns against using shame as a tool for self-improvement, as it can perpetuate the cycle of nervous system dysregulation. Instead, it suggests curiosity as a healthier alternative for self-exploration and growth.

💡Activation

Activation in the context of the video refers to the level of engagement or arousal of the nervous system. Hypoarousal, or low activation, is associated with the freeze response, while hyperarousal, or high activation, is linked to fight or flight responses. The video suggests that understanding one's level of activation can help in finding strategies to regulate the nervous system, such as through physical movement or engaging in activities that increase awareness.

💡Doom Scrolling

Doom scrolling is a term used to describe the act of endlessly scrolling through negative or distressing content on social media or the internet. The video script uses this term to illustrate the hypoarousal state, where individuals may find themselves stuck in a loop of inactivity and emotional numbness, unable to break away from the screen despite a desire to do so.

💡Self-Awareness

Self-awareness is the ability to recognize and understand one's own emotions, thoughts, and behaviors. In the video, self-awareness is highlighted as a crucial step towards emotional regulation and nervous system regulation. By becoming aware of when one is in a state of hypoarousal or hyperarousal, individuals can take action to bring themselves back to a state of emotional regulation, such as by engaging in physical activity or using techniques like sour candies to shock the system into the present moment.

Highlights

The video discusses the concept of 'freeze response' or hypoarousal, which is the opposite of the well-known emotional responses like panic attacks or anger outbursts.

The amygdala functions as the 'smoke detector' of the brain, triggering automatic responses to perceived threats regardless of their reality.

When the amygdala is activated, the prefrontal cortex, responsible for logic and decision-making, turns off to facilitate quick survival responses.

The 'Window of Tolerance' concept explains the state of emotional regulation where the prefrontal cortex is active, allowing individuals to handle life's challenges.

Outside the 'Window of Tolerance', the nervous system can trigger hyperarousal (fight or flight) or hypoarousal (freeze and fawn) responses.

Hypoarousal or the freeze response can manifest as feelings of numbness, lethargy, or unmotivation.

The freeze response is likened to walking through mud, where the individual is stuck and unable to move forward despite the desire to do so.

Experiencing hardships can shrink the 'Window of Tolerance', reducing the capacity to handle emotional activation and discomfort.

Curiosity is suggested as a shame-free approach to understanding what dysregulates the nervous system without judgment.

Experimenting with physical movement can help understand and potentially alleviate feelings of exhaustion related to nervous system dysregulation.

Sour candies can be used as a tool to shock the nervous system back to a present state and break out of unproductive behaviors like doom scrolling.

Acknowledging and naming the freeze response when it occurs can provide awareness and potentially enable action to overcome it.

The importance of understanding personal nervous system triggers to manage emotional dysregulation effectively is emphasized.

The video encourages viewers to widen their 'Window of Tolerance' to experience more emotional activation without overwhelming the nervous system.

Shame is identified as a counterproductive approach to self-improvement, as it can perpetuate the cycle of nervous system dysregulation.

The video provides practical advice on how to deal with the freeze response, including getting curious about one's triggers and experimenting with activation techniques.

Simone Saunders, a licensed therapist, uses the smoke detector metaphor to explain the amygdala's role in emotional responses and nervous system dysregulation.

The transcript is part of a series on lifestyle, mental health, and wellness by Simone Saunders, aimed at helping viewers understand and manage their emotional responses.