There were days I couldn’t cry. Couldn’t think. Couldn’t feel anything.
I’d sit on the floor, stare at the wall, and feel like I wasn’t even in my body.
That’s emotional shutdown—and if this feels familiar, you’re not broken.
You’re protecting yourself.
Let’s talk about what’s really going on—and 3 DBT tools that helped me get out of freeze mode.
💭 What Emotional Numbness Really Is
Feeling numb doesn’t mean you don’t care.
It means your nervous system is overloaded.
You might feel:
Disconnected from your body
Like you’re watching yourself from the outside
Like you “should” feel sad or angry but you don’t
Exhausted but unable to rest
This is your body’s way of going into freeze.
Not lazy. Not emotionless. Just done.
🧠 Why Freeze Happens (And Why You Can’t Just Snap Out of It)
When fight or flight don’t work—or you’ve had to suppress emotions for too long—
your body shuts down.
Freeze is often linked to:
Childhood trauma or emotional neglect
ADHD shutdown (task overwhelm, social burnout)
Long-term stress or complex PTSD
Autopilot survival mode
You might function. Go to work. Talk to people.
But inside? You’re flat. Foggy. Like something’s missing.
⚙️ DBT Tools That Helped Me Feel Again
These skills don’t force you to talk about feelings.
They help your body feel safe enough to reconnect.
1. TIP Skill – Cold Reset
When I felt stuck in freeze, cold water to the face was the first thing that helped.
Ice pack on the chest. Cold shower. Even holding frozen peas.
It shocks your system gently—brings you back.
2. Mindfulness – Five Senses Grounding
When dissociation hit, I’d name:
5 things I could see
4 I could touch
3 I could hear
2 I could smell
1 I could taste
It was slow. But it worked. I started noticing I was here again.
3. Opposite Action – Move Gently
Shutdown makes you want to collapse. Opposite Action means doing the opposite of that urge.
I’d go outside. Stretch my arms. Walk barefoot on the grass.
You don’t need to run a marathon. You just need movement with intention.
✅ Quick DBT Freeze Reset (Try This Next Time)
Splash cold water on your face
Press your feet into the floor and describe 3 things around you out loud
Inhale slowly for 4, exhale for 6
Walk to the end of your street and back
Place your hand on your chest. Say: “I’m still here.”
You’re not too far gone. You’re protecting yourself the only way you know how.
🧭 Need Help Doing This When You’re Frozen?
Elara, our free DBT chatbot, is available 24/7 to walk you through this reset.
No pressure. No fixing. Just a peer-led lifeline when you feel disconnected.
You can also grab our free DBT Pocket Book—it’s what I used to carry with me during my worst shutdowns.