How to come out of a chronic freeze response (Re-run of my most viewed #nervoussystem video to date)
Summary
TLDRDieses Video skizziert die komplexen Schritte, die notwendig sind, um aus der 'Einfrieren-Antwort' herauszukommen, eine oft traumatisch bedingte psychologische Reaktion. Es betont die Bedeutung von Sicherheit - sowohl extern in der Umwelt als auch intern im eigenen Gefühlsgeflecht - und die Notwendigkeit, mit intensiven Emotionen umzugehen, ohne abzuschalten. Die Sprecherin verwendet das Beispiel eines Hoberman-Sphären-Spielzeugs, um die 'Einfrieren-Antwort' zu veranschaulichen und diskutiert, wie frühe traumatische Erfahrungen zu chronischen Erkrankungen im späteren Leben führen können. Sie betont, dass das Verständnis dieser Reaktion und die Schaffung von Sicherheit Schlüsselelemente für die Befreiung aus dieser Zustand sind.
Takeaways
- 🧠 Die Freisetzung aus dem Freeze-Status ist ein komplizierter Prozess, der Zeit und Übung erfordert, da wir keine einfachen Wesen sind.
- 🔄 Der Freeze-Status kann ein Leben lang andauern, was oft das Ergebnis von Trauma, Widrigkeiten und Stress ist.
- 🌐 Um aus dem Freeze herauszukommen, müssen wir uns auf drei Hauptaspekte konzentrieren: Umweltsicherheit, innere empfundene Sicherheit und die Fähigkeit, mit starken Emotionen umzugehen.
- 🏠 Umweltsicherheit bedeutet, dass die äußeren Bedingungen stabil und sicher sind, was für die Heilung notwendig ist.
- 🤲 Die innere empfundene Sicherheit kann durch das Finden eines weniger schmerzhaften Körperbereichs oder einer Aktivität, die Sicherheit vermittelt, gefördert werden.
- 😨 Der Freeze-Status verbergen oft starke Emotionen wie Furcht, Schmerz und Wut, die früher unterdrückt wurden.
- 👶 Die Entwicklung eines kindlichen Nervensystems kann durch fehlende Regulation beeinträchtigt werden, was zu einer Lebenslangen Suche nach Sicherheit führt.
- 🛡️ Die Regeneration erfordert das Aufbauen von Regulation, sei es durch Selbststudium oder durch Unterstützung in der Umsetzung.
- 🚑 Die Verbindung zwischen frühem Trauma und chronischen Erkrankungen später im Leben zeigt die Dringlichkeit, die Regulation und Sicherheit zu erreichen.
- 💪 Die Fähigkeit, starke Emotionen ohne Abdrift zu empfinden, ist ein wesentlicher Bestandteil des Prozesses, um den Freeze-Status zu überwinden.
- 🚫 Der Freeze-Status, Fight- oder Flight-Reaktionen sind nicht böse; sie sind nützlich, müssen aber korrekt reguliert werden.
- 🌱 Die Regeneration ist ein kontinuierlicher Prozess, der das Verständnis und die Anwendung von grundlegenden Konzepten voraussetzt, ähnlich wie in der Mathematik.
Q & A
Was ist die 'Freeze-Antwort' und wie kann man daraus herauskommen?
-Die 'Freeze-Antwort' ist eine Reaktion des Körpers, die auf Trauma, Widrigkeiten oder Stress zurückzuführen ist. Um daraus herauszukommen, muss man sich mit drei Hauptpunkten befassen: Sicherheit gewährleisten, eine gefühlte Sicherheit intern entwickeln und die darunter liegenden Emotionen und Schmerzen bewältigen.
Was bedeutet 'Sicherheit' im Kontext der 'Freeze-Antwort'?
-Sicherheit bezieht sich auf die physische Sicherheit der Umgebung sowie auf die Entwicklung einer gefühlten Sicherheit innerhalb des eigenen Körpers und Geistes.
Wie kann man eine gefühlte Sicherheit intern entwickeln?
-Man kann eine gefühlte Sicherheit intern entwickeln, indem man einen Körperspart findet, der weniger Schmerz verursacht, und sich dort fokussiert, um ein kleines Maß an Sicherheit und Entspannung zu erleben.
Was ist der Unterschied zwischen 'Fight, Flight, Freeze' und der 'Shutdown-Reaktion'?
-Die 'Fight, Flight, Freeze'-Reaktion ist eine生物学ische Antwort auf Stress, während die 'Shutdown-Reaktion' eine stärkere, dauerhafte Form davon ist, die oft durch Trauma oder anhaltenden Stress verursacht wird.
Was sind einige der gesundheitlichen Auswirkungen, die mit der 'Shutdown-Reaktion' verbunden sind?
-Mit der 'Shutdown-Reaktion' können Immunstoffschwierigkeiten, chronischer Schmerz, Darmentzündung, Muskelschmerzen, kardiovaskuläre Probleme und eine niedrige Blutdruckregulation einhergehen.
Wie hängt die 'Shutdown-Reaktion' mit der Entwicklung von chronischen Erkrankungen zusammen?
-Die 'Shutdown-Reaktion' kann zu einer dysregulierten Nervensystemfunktion führen, was wiederum eine Verbindung zu frühen Widrigkeiten und chronischen Erkrankungen später im Leben aufweist.
Was ist die Bedeutung von 'Intraozeption' in Bezug auf die Emotionen im Körper?
-Intraozeption bezieht sich auf die Fähigkeit, die inneren Empfindungen und Zustände des Körpers, insbesondere in Bezug auf Emotionen, wahrzunehmen und zu interpretieren.
Wie kann man die darunter liegenden Emotionen und Schmerzen bewältigen, die mit der 'Freeze-Antwort' verbunden sind?
-Man muss bereit sein, die Intensität der Emotionen und Schmerzen zu empfinden und sich nicht abzuschalten oder zu entfremden, sondern sich mit ihnen auseinandersetzen und sie akzeptieren.
Was ist 'Dissoziation' und wie wird sie im Kontext der 'Freeze-Antwort' ausgedrückt?
-Dissoziation ist ein Zustand, in dem die Person die Realität vorübergehend nicht wahrnimmt oder sich von ihr abkoppelt, um Intensitäten zu vermeiden, die sie nicht verarbeiten kann.
Was sind die Hauptschritte, um aus der 'Freeze-Antwort' herauszukommen, wie in dem Video beschrieben?
-Die Hauptschritte um aus der 'Freeze-Antwort' herauszukommen, umfassen das Erlernen über das Konzept, die Gewährleistung von Umweltsicherheit, die Entwicklung einer internen gefühlten Sicherheit und das Aushalten von starken Emotionen und Schmerzen.
Was ist der Zusammenhang zwischen frühen Widrigkeiten und der Entwicklung von Selbstregulation?
-Frühe Widrigkeiten können die Entwicklung von Selbstregulation beeinträchtigen, da sie die Fähigkeit verhindern können, von einem attunierten Pfleger gelernt zu werden, was zu einer Lebenszeit von dysregulierten Nervensystemfunktionen führen kann.
Wie kann man die 'Freeze-Antwort' im Alltag erkennen?
-Die 'Freeze-Antwort' kann im Alltag durch eine Vielzahl von Anzeichen erkannt werden, darunter eine reduzierte Fähigkeit zur Konzentration, eine Verringerung der Kreativität, eine ständige seelische oder körperliche Starre und eine allgemeine Unfähigkeit, Emotionen auszudrücken.
Was ist die Rolle von Emotionen im Körper in Bezug auf die 'Freeze-Antwort'?
-Emotionen, die im Körper gespeichert sind, können eine wichtige Rolle bei der 'Freeze-Antwort' spielen, da sie oft unterdrückt oder nicht verarbeitet werden, was zu einer Dysregulation des Nervensystems führen kann.
Wie kann man die Fähigkeit verbessern, Emotionen im Körper zu spüren und zu verarbeiten?
-Man kann die Fähigkeit verbessern, Emotionen im Körper zu spüren und zu verarbeiten, indem man sich bewusst mit diesen Emotionen auseinandersetzt, sie akzeptiert und sie nicht unterdrückt, sowie durch die Praxis der Achtsamkeit und des Körperbewusstseins.
Outlines
😐 Aus dem Gefriermodus befreien
Dieses Video skizziert, wie man aus dem Gefriermodus, eine oft traumatische Reaktion, herauskommt. Es erfordert ein Verständnis für die Grundlagen der Traumawirkung und kann durch den Abschnitt 'Show more' unter dem Video gefunden werden. Der Hauptfokus liegt auf der Bedeutung der Sicherheit, der inneren Wahrnehmung von Sicherheit und der Notwendigkeit, mit starken Emotionen umzugehen, ohne in einen Shutdown zu geraten.
🔒 Sicherheit als Grundlage
Der zweite Absatz betont die Bedeutung von Sicherheit, sowohl extern in der Umgebung als auch intern im eigenen Körpergefühl. Es wird erläutert, wie man in einer unsicheren Umgebung oder im eigenen Körper Gefühls-Sicherheit sucht, um aus dem Gefriermodus zu kommen. Dies beinhaltet das Finden von Körperstellen mit weniger Schmerz oder das Erkennen, dass unter dem Gefriermodus oft stärkere Emotionen wie Furcht und Schmerz verborgen liegen.
🌐 Emotionale Landschaft und Intraozeption
In diesem Absatz wird die Rolle der Intraozeption und der emotionalen Landschaft im Körper diskutiert. Es wird erklärt, dass Emotionen und Empfindungen im Körper zentral verortet sind und wie wichtig es ist, diese zu spüren und zu akzeptieren, ohne in einen Shutdown zu geraten. Der Fokus liegt auf der Notwendigkeit, die emotionale Wahrnehmung im Körper zu fördern und die Fähigkeit zu entwickeln, starke Emotionen zu ertragen.
🚸 Entwicklung und Regulierung
Der vierte Absatz spricht über die Bedeutung der Entwicklung und Regulation im frühen Leben. Es wird betont, dass Menschen, die in einer unregulierten Umgebung aufwuchsen, möglicherweise keine Vorlage für Sicherheit oder emotionale Regulation haben. Diese Person muss diese Fähigkeiten neu erlernen, um aus dem Gefriermodus herauszukommen und gesund zu bleiben. Die Herausforderungen der Entwicklungstrauma und die Notwendigkeit, Selbstregulation neu zu erlernen, werden hier behandelt.
Mindmap
Keywords
💡Freeze Response
💡Trauma
💡Safety
💡Shut Down
💡Dysregulation
💡Internal Felt Sense of Safety
💡Emotions
💡Intraoception
💡Dissociation
💡Regulation
Highlights
Irene introduces the video's focus on overcoming the freeze response, a complex issue related to trauma and stress.
She emphasizes there's no simple answer to coming out of freeze, highlighting the need for understanding the complexity of human responses.
Irene explains the importance of the freeze response as part of the fight, flight, freeze survival mechanism.
Using a Hoberman sphere, Irene illustrates the concept of system shutdown in the freeze response.
She discusses the impact of living in a chronic freeze state, leading to compromised health and reduced life quality.
Irene addresses the connection between childhood adversity, emotional abuse, and the development of the freeze response.
She points out the adverse childhood experiences study, linking early trauma to chronic illness later in life.
Irene stresses the necessity of establishing safety, both externally in the environment and internally within oneself, to begin healing from freeze.
The concept of finding a 'felt sense of safety' within the body, even amidst chronic pain, is introduced as a method for internal safety.
Irene explains the importance of acknowledging and being with the intense emotions and sensations that are often suppressed in the freeze state.
She discusses the role of education in understanding the freeze response and the steps needed to overcome it.
Irene touches on the idea that fight, flight, and freeze are not the enemy but necessary survival mechanisms that need proper regulation.
The video addresses the challenge of those who never experienced proper regulation, needing to learn these skills from scratch.
Dissociation is explained as a response to overwhelming intensity, which is a part of the work in overcoming freeze.
Irene emphasizes the importance of being able to tolerate and stay with intense emotions without shutting off.
The video concludes by reiterating the complexity of the task of rebuilding a system that may never have been properly built, especially in cases of chronic illness.
Transcripts
hey you guys irene here welcome to this
video welcome to this youtube channel
thank you for being here i appreciate it
i answered a question in a longer
facebook live that i did it was a q a
call in relationship to my healing
trauma video series so i've linked up
all those pieces below this in the show
more section now
i answer in this longer q a the question
which is how does one come out of the
freeze response this is not a
quick and easy answer to dive into
it or question i should say the answer
is complicated and it takes a little bit
of time to explain it because we are not
simple creatures so in this youtube
video you will get an overview of sort
of the three things that we need to pay
attention to and understand and practice
so we can come out of a freeze response
or really in many ways it's being in a
chronic freeze throughout our entire
life which is usually a result of trauma
adversity stress
and all of the above so enjoy this video
take good care
so the question that i actually posed
was how does someone come out of freeze
there isn't one answer
okay so again
if you haven't watched the healing
trauma videos
make sure you watch them because it
forms it's kind of like
understanding basic math before doing
calculus you need to understand the
basics first the freeze response fight
flight freeze
that's if i use this fun toy again
right
this is called a hoberman sphere you can
get it at a toy store
um it's shut down so the system is
literally like
it's tight it's shut down it's frozen
what's interesting
it isn't being like passed out the
extreme of shutdown is like the idea of
like playing possum if you've ever
googled possum don't do that right now
maybe do it afterwards the possum
response is a very unique one and as
soon as they feel any threat they
literally
fall over and they're like frozen that's
an extreme of fear
many people are living
semi-functional
kind of lives in
some form of shutdown response but
they're still awake they're still
conscious they're still able to go
through university be medical doctors
right parent
kind of
so
when someone is in
some spectrum of freeze
that is putting their system into a
compromised health space i talked about
this at the beginning so immune system
troubles chronic pain
um
bowels digestion that doesn't doesn't
work lots of muscle pain cardiovascular
problems really low blood pressure
um
all of it inability to focus right no
ability to have creativity because we're
living in so much shutdown we go into
freeze
when we can't fight or flee
so this is the conundrum of the child
who is stuck in a abusive doesn't have
to be physically or sexually abusive it
can be emotionally abusive some of the
worst
trauma i witness
is in affluent households
where
the child
can't be perfect enough parents demand
so much and they literally
shut down they seclude into just reading
books and they become the really good
kid because they're so good
but what happens a lot
and i know this is a generalization
but they realize it's better for them to
just be really quiet and really insular
and just read because then they don't
get into trouble
right but in that they're also shutting
down the capacity to feel the capacity
to be vibrant to be full of life force
and energy and spunky and creative
so we shut this stuff down
also of course if there is horrific
abuse a little one will survive by
shutting down okay this then follows
into adult life into teenage life and
then as we know from the ace study the
adverse childhood experiences study
which is
the study that
pretty much
gives us the knowledge that there is a
solid connection between
early
adversity and chronic illness later in
life which is pretty much always a
person is in some form of shutdown when
we're in that shutdown under it
is a lot of fight
and a lot of flea energy and a lot of
terror and a lot of emotion and a lot of
pain
so to come out of that freeze first
thing
is we need to establish safety so safety
is the first one and
on this
lovely sheet from video number three
safety
i can't do this upside down safety
right
that means first of all is it safe in
the environment so this goes back to
what jill was asking the environment
isn't safe it's really tough to do this
work because our
unconscious
brain and this isn't just the amygdala
it's our brain stem
our central nervous system
is like
we are in danger still even though i'm
not being hit
or there's not a flood running through
my house i can't be me
it's just like that child
i can't
sing
when i want to you know i've been told
to shut up i've been told that's silly
don't do that right
so
if we can't
express
it's really tough to have safety so
there's safety physically so clearly
being in a war-torn zone or in a flood
or earthquake you know disastrous ruins
isn't going to be safe but let's just
say
that things are safe in the environment
but in the environment inside the house
there's friction there's tension
that needs to shift
if that's impossible
then the next thing is how can a person
find safety inside
so again these are not mutually
exclusive it might mean that one we do a
little bit and then maybe that person
finds safety once a week because they go
see a friend for tea and that gives them
a feeling of safety like ah this feels
good
so let's just say
environmental safety is important so
that's number one
number two
how can we cultivate a felt sense of
safety internally so let's take an
example of someone that has really um
chronic pain
the question to find or to ask is how
can we
find somewhere in the body
that is a little less painful
it isn't useful to say i want you to
find somewhere in your body that has no
pain for someone that has really chronic
pain that would be
a very
hard thing to do
so it might be is there somewhere that
has a little less pain and that might
they might go well this is going to
sound really strange but my thumb feels
fine i'm like great well let's feel this
thumb
right
or maybe it's like my ears feel pretty
okay i'm like well let's just touch
those
and you might be surprised that when we
find a little spot a little opening if i
come back to this
that little tiny opening
to experience a little bit of safety a
little less pain it takes up a portion
of the brain a portion of the brain that
is focused always on the worst
all of a sudden is like oh
that's a little bit better
and then it's our job whether it's
one-on-one but it's my job in this
program to then say that
focus on that
and as small as it is pretend it is a
mountain it's like everest and it's so
cool that you can find that one spot
because if you can find one spot that
means you can probably find another spot
we want to cultivate this internal
felt sense
safety it does not mean that everything
is perfect but it's the possibility that
there can be somewhere that's a little
less painful so that's the second thing
so safety externally finding more safety
internally the third would be
knowing that underneath this
shutdown
inside the system is a shitload part of
my french
but a lot of
terror
and a lot more emotion and maybe a lot
more pain
but that's the stuff that was stuffed
inside when you couldn't feel it and
express it and be with it when you were
really young because a little person
this is you know where my heart breaks
for little people whose parents are
attuned to this
they don't understand their emotions
they're brand new human beings
therefore if we don't have an attuned
caregiver which is the case for many
people
right of us here
there's going to be
painful emotions painful memories times
when we wanted to cry and we had to
hold it in our chest why do you think so
many people have tightness in their
chest tightness in their throat
tightness in their gut it's because
we had to hold that in
and not express it
right the one thing that we think of is
that emotions are in the head and in the
brain we interpret that in the brain
but the emotion and the sensation
are in the body from like the neck to
the groin this is where everything lives
emotionally sensorially of course i can
feel my arm
right in my my extremities but usually
when someone has a real deep sense of
sadness or anger or grief it's never in
the elbow right
usually not it's never in the toe or the
knee unless of course they had an injury
there
but typically
the the grief or the pain
emotional pain associated let's say with
a broken leg will not be in the leg
it'll be somewhere in this core
right
so if you just
touch this area
gently doesn't have to be your heart it
could be the lung area the liver
the guts the groin
like all this area
is sort of
the field of emotion and when we have
frozen-ness in the body when we've had
to shut down our emotion this whole area
gets shut down
this is called intraoception i talk
about this in video number two
um the seven ways to become your own
medicine to become our own medicine we
have to learn how to listen to the
landscape that is our viscera that is
our heart and the blood that flows
through in our digestion and our
reproduction and
all of that stuff
so we have to be able to be with
right so the first thing with coming out
of freeze is is well first of all it's
education it's understanding that it
even exists
the second
is
environmental safety the third is
internal felt sense safety and then the
fourth would be
knowing
that there are going to be very tough
qualities that we once held on to that
are still there that we will want to be
able to be with i always say um
we have to be willing to not fear fear
that was an article that i wrote
maybe a month or so ago that article
started out as i never finished it the
full article was what we have to do in
order to heal and the first the first
point was we have to be willing to not
fear fear that sounds kind of like oh
well that's easy it's not easy it takes
time but we have to realize that fear is
not the problem
we need fear
if all of a sudden
uh something came rummaging into my
house like a burglar i would want to be
afraid
right if i froze
that would not be useful
for me i would want to run upstairs find
a way to hide that fear response is
going to protect me
right
but what happens is when we've had too
many of these threatening responses in
our lifetime
we become overloaded and then that's
where we shut down and we stop knowing
how to deal with these reactions and
then that's where we hold on to emotion
it gets stuck in the body and the body
literally can't hold on to it anymore
and then that's where
the nervous system becomes dysregulated
which is what i first started talking
about well over an hour ago when that
question was asked what are the signs of
a dysregulated nervous system
right that's what it is
so
fight flight and freeze are not bad
they're not the enemy
right we need those this is one thing
that's really important to understand
when you finish this work
that doesn't even make sense because
there is no finish in other words
even when a person is regulated they
will still have to navigate stresses and
fear responses
right if someone
gets so into an accident we will we want
their system to mobilize
and attack and flood the system with
appropriate healing mechanisms but then
we want to come down out of it and
that's the part that we've really missed
which is what i talk about in video
number two this capacity to come out of
our fight flight freeze and restore
regulation back to the system now
of course if someone
um has never experienced regulation so
this is the caveat that can be really
tough sometimes to swallow but it's
important to understand
if there was no regulation from the
beginning
right so if a person really was born
into a very toxic household and mom was
frightened for her life when she was
pregnant because she never resolved her
own traumas therefore she got into an
abusive relationship and your
grandparents aren't helpful and all this
stuff
if a little person never
got solid
regulation
this is what developmental trauma is
early trauma
they don't have a map for what it means
to be safe
everything is dangerous the world is a
dangerous place and we're all gonna die
that's what my mentor kathy kane that's
like the buzzwords that she uses when a
person has that
rubric that the world is a dangerous
place we're all going to die i need to
protect i need to stay vigilant this is
the case for most people that have some
kind of mental illness or chronic
illness we need to first of all realize
okay
you have no map right it's like telling
someone
i want you to drive from
uh
paris to rome
here's a car here's the gas
here's money
all you've got everything you need this
is but then they they look at the car
and they go but no one ever taught me
how to drive
i can't get from paris to rome it's the
same kind of thing so
in this work
some folks did learn how to drive really
well
right they had good regulation but then
they had a shock trauma along the way
that threw them off
right this work is still important for
that person because in our culture we've
been taught to just kind of shut off our
emotions but the folks that didn't get
that driving lesson when they were
little that didn't understand
they didn't learn how to shift gears and
to look both ways and to feel the engine
of the car
and you know all these things that make
a good driver
if they didn't get that we need to
literally teach cable this is a car
right it takes fuel
right
you need to make sure that you know you
look both ways before you see the red
light there these are the things when
it's when a little person hasn't gotten
the good self-regulation
apprenticeship from a regulated
caregiver
we need to reteach that stuff so this
question of you know what does it take
to come out of freeze this is what it
comes down to it seems really like oh my
god that's a lot of work
it is a lot of work it takes a lot to
rebuild a system that never got built
properly in the first place
and most of those listening who have
chronic really chronic illness if you're
someone who works with people who have
chronic illness this is the level that
we have to come back to
safety external safety internal and then
being able to be with really intense
intense
fright and fear
emotions feeling sensations without
disconnecting
there is a question here how is
dissociation expressed
dissociation is what occurs when we
can't handle something that's intense
so part of this work is being able to
feel intensity and not shut off
not blank out
right it's being able to sense the
intense
fright and go
i'm so scared right now and i'm just
going to stay with it because i can tell
and i see around me that no one's trying
to harm me i'm actually okay
but everything written in my body would
say otherwise
[Music]
you
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