How to Thaw the “Frozen” Feeling: Somatic Grounding and Poetry for Trauma Recovery
The Inhale: Childhood trauma often leaves us “stuck” in our bodies, unable to move or speak during a flashback.
The Exhale: Learn how to use micro-poetry and somatic storytelling to regulate your nervous system and reclaim your presence.
What is the “Frozen” Feeling in Trauma?
The “frozen” feeling is a primitive survival mechanism known as the freeze response. When your nervous system perceives a threat it cannot fight or flee from—a common occurrence in childhood trauma—it shuts down to protect you. In adulthood, this often manifests as dissociation, feeling numb, or being physically unable to move during emotional distress.
Quick Answer: How do you stop feeling frozen?
To break the freeze response, you must engage in nervous system regulation through somatic grounding. This involves using sensory inputs—like cold water, movement, or rhythmic trauma-informed poetry—to signal to your brain that you are safe in the present moment.
Why Traditional Talk Therapy Isn’t Always Enough
Trauma is often pre-verbal, meaning it is stored in the body’s limbic system before we have the words to describe it. This is why many survivors find it difficult to “talk” their way out of a freeze state.
Somatic storytelling and expressive arts therapy bridge this gap by focusing on the body’s internal sensations rather than just the narrative of the event. By using the voice and rhythm, we can bypass the “wordless” barrier of the brain.
3 Micro-Poems for Immediate Grounding
When you are in the middle of a flashback, long articles are impossible to read. These micro-poems for grounding are designed to be short, rhythmic, and easy to digest.
1. The Floor’s Promise
Feet press down, The wood is cold, The earth is firm, And I am held.
2. The Five-Senses Anchor
I see the light, I hear the hum, The air is cool, The thaw has begun.
3. The Breath Bridge
In for four, Out for more, I am here, On the shore.
Step-by-Step: Somatic Exercises to Thaw Dissociation
If you feel yourself drifting away or becoming “stuck,” follow these steps for CPTSD recovery:
- Temperature Shock: Run cold water over your wrists or hold a piece of ice. The sudden sensation forces the brain back into the body.
- The “Voo” Breath: Inhale deeply, and on the exhale, make a low-frequency “Voo” sound. This vibrates the vagus nerve and promotes emotional regulation.
- Read Aloud: Use the micro-poems above. The act of using your vocal cords is a powerful “thaw” for the freeze response.
- Body Mapping: Notice one place in your body that feels “heavy” and one place that feels “light.” Shift your attention back and forth between them.
Frequently Asked Questions (FAQ)
What is somatic grounding?
Somatic grounding is a therapeutic technique used to reconnect a person to the present moment by focusing on physical sensations. It is highly effective for managing childhood trauma recovery and anxiety.
How does poetry help with trauma?
Poetry provides a structured, rhythmic container for overwhelming emotions. Therapeutic writing allows survivors to name “pre-verbal” pain and regulates the nervous system through the cadence of the words.
What are the signs of a freeze response?
Common signs include feeling numb, a heavy sensation in the limbs, “brain fog,” holding your breath, and a sense of being disconnected from your surroundings (dissociation).
Take a Breath of Fresh Air
Healing from a “frozen” past is not about forcing yourself to move; it’s about gently inviting your body back into the room. If you’re struggling to find the words today, let these poems hold them for you.
