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Feeling Stuck? 5 Journal Prompts to Gently Shift Out of Freeze

Feb 5

2 min read

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Finding clarity through journaling: a cozy moment with pen in hand and thoughts flowing onto paper to help you get unstuck and move out of freeze.
Finding clarity through journaling: a cozy moment with pen in hand and thoughts flowing onto paper to help you get unstuck and move out of freeze.

When we experience stress or trauma, our nervous system can enter a freeze response, leaving us feeling stuck, disconnected, or unable to take action. This can feel debilitating as we have very little energy to do the things that usually would help us feel better.


Journaling is a powerful tool to gently guide yourself back to presence and regulation. These five prompts are designed to help you reflect, reconnect, and shift out of freeze mode.


1. What sensations do I notice in my body right now?

Bringing awareness to your physical state is the first step in moving through the freeze response. Notice if you feel tense, numb, or heavy, and describe your sensations without judgment.


2. What is one small action I can take right now to reconnect with my body?

This could be as simple as wiggling your fingers, stretching, or taking a deep breath. Write down a small movement that feels manageable and observe how it affects you.


3. What is something that has helped me feel safe or grounded in the past?

Reflecting on past experiences of safety and comfort can help guide you toward what might work for you in this moment. Consider a person, place, or practice that brings you peace.


4. If my freeze response could speak, what would it say?

Personifying your freeze response can offer insight into why it's showing up. Write as if your freeze state had a voice—what does it want you to know?


5. What is one thing I can do today to show kindness to myself?

Shifting out of freeze is a process that requires self-compassion. Write down one act of care—whether it's resting, nourishing your body, or engaging in something joyful.


Final Thoughts

Journaling can be a powerful way to reconnect with yourself and gently ease out of a frozen state. There is no right or wrong way to approach these prompts—allow yourself to move at your own pace with kindness and curiosity.


If you’re looking for more personalised support on your healing journey, I’d love to help. As a somatic & trauma-informed coach, I offer 1:1 coaching to help you release past wounds, break free from survival patterns and create a life of safety, connection, and empowerment. Book a free clarity call today to take the next step toward healing.


Author - Rosie Fox | Somatic & Trauma-Informed Coach

International Coaching Federation, Certificate in Counselling, Brainspotting UK, Life Coach Directory

You can heal your past and reclaim your life

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