Christian Mental Health: Breaking the Freeze Response

This post is about fight or flight in the bible.

Written by a previous trauma therapist, a Licensed Master Social Worker, and current Student working toward her PHD learning how to bridge the gap between theology and psychology.

Disclaimer: This post uses affiliate links. I may earn a small commission on purchases (at no extra cost to you).

What is the fight or flight response? Is the fight or flight in the Bible? How can we learn to regulate our nervous system through Christ? Today, we will dive deep into this topic and learn practical tips to guide you on your Christian psychology journey.

Devotional

Psalm 77:2
“When I was in distress, I sought the Lord.”

In the field people are often more familiar with the flight or fight response. However, there is a third survival state that is less talked about known as the “freeze” response. But what is the freeze response? This state occurs when an individual’s nervous system feels completely overwhelmed or too large to solve. As a result, the nervous system essentially hits the breaks and stops dead in its tracks in order to protect itself.

When in a “freeze” state, the individual might notice significant brain fog, physically sluggish, and battling decision paralysis. This can look like someone being stuck on the couch, unable to start or finish a task, or completely isolated from the world. The best way to combat the “freeze” response is to utilize “Micro-actions”!

A Micro-Action can be something as simple as putting on your socks, brushing your teeth, or drinking a glass or water. This sends physical signals to the brain that you are not trapped and that you are safe, compatible and moving forward! Here is a few examples of how to combat the freeze response!

Example 1: The Morning Freeze

• The Situation: You wake up feeling overwhelmed and cannot get out of bed.
• The Micro Action: Drink a glass of water kept on your nightstand.
• Why it works: It breaks the physical stillness and tells your body that you are awake and safe.

Example 2: Prayer Paralysis

• The Situation: You want to pray but your mind is completely blank and foggy.
• The Micro Action: Say the name of Jesus out loud or read one single Bible verse.
• Why it works: It removes the pressure of forming complex sentences while still turning your attention toward God.

Example 3: Housework Shutdown

• The Situation: Your house is messy, causing extreme stress, and you sit on the couch unable to start cleaning.
• The Micro Action: Pick up just one piece of trash or put away one single dish.
• Why it works: It proves to your brain that you are capable of movement and breaks the cycle of feeling trapped.

Example 4: Social Isolation

• The Situation: You feel completely disconnected from others but the thought of a full conversation is too much.
• The Micro Action: Send a simple text message with a heart emoji to a trusted friend.
• Why it works: It creates a tiny point of connection without the heavy demand of a full interaction.

Example 5: Work Overwhelm

• The Situation: You have a massive project due and you are staring at a blank screen unable to type a word.
• The Micro Action: Open a new document and type just the title or today’s date.
• Why it works: It lowers the barrier to entry and gets your hands moving, proving to your brain that you can begin.

Faith Connection

In Psalm 77:2, the Psalmist is struggling with deep and overwhelming emotions. Despite feeling trapped we can see a Micro-Action take place “I sought the Lord”. When we feel physically and spiritually frozen, it is in our biological nature to “hide”. However, by actively seeking God we are telling our brains that we are capable of moving forward, despite our brain trying to tell us otherwise. We do not have to have it all figured out to keep moving. In fact, the best act of faith is to keep walking despite not knowing where our next steps are leading. Simply turning our attention towards God, saying a simple prayer, or reading/resiting one verse can break the physical and mental paralysis we might be struggling with! 

Reflection Question

When you feel completely stuck or frozen by a hard situation what is one tiny step you can take today to seek God?

What does your body physically feel like when you start to shut down, and what is one small movement you can make to break it?

We often feel guilty or lazy when we are actually just frozen. How can you show yourself more grace the next time you feel completely stuck?

Think about a time when praying felt entirely too overwhelming. What is a spiritual micro-action you can use next time, like reading just one single Bible verse?

Who is one safe person you can connect with when you feel paralyzed? What is a simple, short text message you could send them just to let them know you are struggling?

Prayer

Dear God, I confess that when the distress in my life gets too high, my natural reaction is to shut down and freeze. Sometimes I feel so stuck that I do not even have the energy to pray. Thank You for not leaving me in that frozen place. Help me to take just one small step toward You today. Give me the strength to seek Your face, trusting that You will meet me right where I am. Amen.

Christian Mental Health Book Recommendations

“The Next Right Thing: A Simple, Soulful Practice for Making Life Decisions” by Emily P. Freeman –is a beautiful, highly practical book that focuses on overcoming decision fatigue and the freeze response by simply focusing on the next, tiny step in front of you. When you feel entirely overwhelmed by the big picture, Freeman offers a gentle approach to finding your footing again. Her words will help you release the pressure of having the whole plan figured out, allowing you to partner with God in taking just one small micro action at a time.

(AVAILABLE ON KINDLE UNLIMITED AND AUDIO BOOKS!)

“Get Out of Your Head: Stopping the Spiral of Toxic Thoughts” by Jennie Allen – is a faith based educational resource that teaches how to take physical and mental action to break free from the paralyzing cycles of overwhelming thoughts. Allen brilliantly connects the neuroscience of our thought patterns with the truth of scripture, proving that we are not helpless victims to our minds shutting down. By intentionally choosing where to direct your focus, this book equips you with the exact tools needed to disrupt the freeze state and move forward in faith.

(AVAILABLE ON AUDIO BOOKS!)

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Closing Thoughts

I hope today’s blog post was not only educational but also helped you draw closer to God. If you or someone you know struggling to find peace and want guidance, please connect with a therapist today! Check out TherapyforChristians.com to get connected with a faith-based provider in your area!

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Think Like Christ Mental Health

Disclaimer

Educational and Spiritual Support Only: I am not your therapist. The information provided on this blog—including book recommendations, worksheets, biblical insights, coping skills, or any other content on this blog—is for  educational, informational, and spiritual encouragement purposes only. No Professional Relationship Interacting with this content, including leaving comments or sending direct messages, does not create a therapist-client relationship. This blog is not a substitute for professional medical advice, diagnosis, or treatment.

Seek Professional Help: Always seek the advice of your physician or a licensed mental health provider regarding any medical or psychological condition. Never disregard professional advice or delay seeking it because of something you have read here. If you are in a crisis, please contact your local emergency services or a crisis hotline.