Have you ever found yourself feeling suddenly overwhelmed, frozen in place, or unable to think clearly in the face of a stressful situation? These are all signs of your nervous system reacting to perceived danger. The fight, flight, and freeze responses are the body’s natural survival mechanisms designed to protect us from threats. While these responses are essential for survival, they can become problematic when they are frequently triggered due to past trauma.
When working through trauma in Eye Movement Desensitization and Reprocessing (EMDR) therapy, understanding the fight, flight, and freeze response—and staying within the window of tolerance—is crucial for effective healing. If you're looking for in-office EMDR therapy in Burlington or virtual EMDR therapy across Ontario, EMDR can be a powerful tool.
What is the Fight, Flight, and Freeze Response?
Our nervous system is designed to react quickly to danger. When we perceive a threat, the brain’s amygdala sends distress signals to the body, preparing us to take action in one of three ways:
Fight – This response leads to aggression or defensiveness. The body becomes tense, the heart rate increases, and adrenaline surges to prepare for confrontation.
Flight – This involves avoiding or escaping a perceived threat. Symptoms include restlessness, a racing heart, or a strong urge to flee.
Freeze – In this state, the body and mind shut down, leading to a sense of numbness, dissociation, or an inability to move or respond.
While these responses serve an important protective function, unresolved trauma can cause the nervous system to remain on high alert, leading to chronic stress, anxiety, or dissociation.
The Window of Tolerance and EMDR
The window of tolerance refers to the optimal emotional state where a person can process experiences without becoming overwhelmed. When individuals stay within their window of tolerance, they can engage in EMDR therapy effectively, allowing them to process traumatic memories in a way that promotes healing rather than re-traumatization.
However, if someone moves outside of their window of tolerance:
Hyperarousal (linked to fight or flight) may cause them to feel anxious, agitated, or emotionally overwhelmed.
Hypoarousal (linked to freeze) may result in dissociation, numbness, or shutting down.
In in-office Burlington EMDR therapy and virtual EMDR therapy across Ontario, it’s essential to monitor these responses and use grounding techniques to bring the client back within their window of tolerance before proceeding.
How to Stay Within the Window of Tolerance During EMDR
A key part of trauma therapy is developing strategies to regulate the nervous system. Here are some ways to maintain stability during EMDR sessions:
Preparation and Resourcing – Before beginning trauma reprocessing, therapists help clients develop grounding skills, such as deep breathing, visualization, or containment exercises (e.g., the ‘container’ exercise to store distressing memories temporarily).
Pacing and Checking In – EMDR therapists regularly check in with clients to ensure they are not becoming too overwhelmed and can pause or adjust the process as needed.
Dual Attention Stimulation (DAS) – Bilateral stimulation, such as eye movements, tapping, or auditory tones, helps keep clients anchored in the present while processing past trauma.
Mindfulness and Body Awareness – Tuning into physical sensations, recognizing signs of hyperarousal or hypoarousal, and applying self-soothing techniques can help regulate emotions.
Grounding Techniques – If a client becomes dysregulated, grounding strategies such as naming five objects in the room, feeling the texture of an object, or using temperature shifts (e.g., holding ice) can bring them back to the present moment.
The Importance of a Trauma-Informed Approach
Understanding the fight, flight, and freeze response and maintaining regulation within the window of tolerance is essential for making EMDR a safe and effective therapeutic experience. With the right preparation and pacing, clients can reprocess traumatic memories without becoming overwhelmed, ultimately leading to healing and emotional resilience.
If you're looking for in-office Burlington EMDR therapy or virtual EMDR therapy across Ontario, I invite you to reach out and book a consultation. Together, we can explore a path toward healing in a way that feels safe and empowering.
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