Exercise 4: Mindful Self-Compassion (Freeze or Faint Response)

This exercise helps manage the freeze or faint response by fostering self-compassion and self-awareness, which can be helpful when experiencing ruminating or intrusive thoughts. Use this exercise to ground yourself and promote self-kindness in times of emotional disconnection, such as after a difficult conversation or when facing challenging situations.

1. Find a comfortable seated position and close your eyes.
2. Take a few slow, deep breaths, focusing on the sensation of your breath as it enters and leaves your body.
3. Bring to mind a recent situation or thought that has caused you distress or discomfort.
4. Without judgment, observe the emotions and thoughts associated with this experience, acknowledging them as they are.
5. Offer yourself words of kindness and understanding, as if you were comforting a friend in a similar situation. Examples of phrases you could use include "I am here for you," "It's okay to feel this way," or "You are not alone in this."
6. After a few minutes, gently bring your awareness back to the present moment and the sensations of your breath.
7. Open your eyes and carry this sense of self-compassion and kindness with you as you navigate through your day.