How to Speak Up Without Freezing in High-Stakes Situations

How to Speak Up Without Freezing in High-Stakes Situations

Lynne Hypnosis
April 07, 2025•5 min read

How to Speak Up Without Freezing

(Even in High-Stakes Situations)

Have you ever stood in a meeting, wanting to share your thoughts but instead froze, unable to say a word? Or maybe you've left a conversation wishing you'd spoken up for yourself but didn’t? Freezing in high-stakes situations can feel frustrating, disempowering, and, at times, even humiliating. For many women navigating professional and personal challenges, this reaction stems from a complex interplay of biology, psychology, and societal conditioning.

But here's the good news: freezing is a response you can overcome. This guide will help you understand why it happens, identify your triggers, and equip you with tools to speak up with confidence, even in the most high-pressure moments.

Understanding the Freeze Response

To conquer the freeze response, it helps to first understand what’s happening beneath the surface. Freezing is part of the "fight-flight-freeze" response, our body's natural reaction to stress or perceived danger.

When faced with a challenging situation, like being called out in a meeting or addressing an intimidating boss, your brain's amygdala, which processes fear, can kick into overdrive. It signals your nervous system to freeze, conserving energy until the "danger" feels manageable.

But why does this happen more often to women? Studies suggest that societal expectations and gender roles can exacerbate this. Women, more so than men, are often conditioned to avoid confrontation or prioritize harmony. Over time, this conditioning reinforces a subconscious freeze response in conflict-heavy or high-stakes settings.

Identifying Your Triggers

Freezing doesn’t just happen randomly. It’s often tied to specific scenarios or interactions. Recognizing those triggers is the first step toward change. Here’s how to identify them:

  1. Reflect on past situations:Think about moments when you’ve frozen. What was the situation? Who was involved? How did it make you feel? Journaling these instances can help you uncover patterns.

  2. Pay attention to physical signs:Freezing often begins with physiological reactions, like a racing heart, clenched fists, or shallow breathing. Learn to notice these signs in real-time.

  3. Assess your emotional response:Triggers are often tied to specific emotions like fear, shame, or inadequacy. Identifying the emotion will help you pinpoint the underlying cause.

By pinpointing your triggers, you can prepare yourself to approach similar situations more effectively in the future.

Practical Techniques to Overcome the Freeze Response

Once you’ve identified your triggers, it’s time to take action. Here are practical techniques to stop freezing and start speaking up confidently:

1.Master your breathing

Controlled breathing can help calm your nervous system. Try the 4-7-8 technique:

This technique reduces stress and keeps you grounded during high-pressure moments.

2.Use a power pose

Body language affects your mindset. Harvard psychologist Amy Cuddy’s research shows that adopting a "power pose," like standing tall with your hands on your hips, can boost confidence and lower stress hormones.

3.Break the silence with a neutral phrase

If you feel stuck, break the ice with simple, go-to statements, such as:

These give you time to compose yourself while maintaining control.

4.Visualize success

Before walking into a challenging situation, visualize yourself speaking clearly and confidently. This mental rehearsal can reduce anxiety and prepare your mind for success.

5.Practice assertive communication

Being assertive doesn’t mean being aggressive. It means expressing your needs and opinions respectfully. Practice using "I" statements like:

Building Confidence to Speak Up

Addressing the freeze response doesn’t end with physical techniques; you also need to nurture your inner confidence. Here’s how to boost self-esteem and reduce anxiety over time:

  1. Reframe negative beliefs:Replace self-limiting thoughts like "I’m not good enough" with affirmations like "I deserve to be heard."

  2. Celebrate small wins:Each time you successfully speak up, acknowledge it. Progress happens in small steps.

  3. Invest in personal growth:Learn, read, and attend workshops that help improve communication and self-assurance. Consider hypnosis for confidence and mindset reprogramming, as offered by Lynne Hypnosis (source).

Seeking Support from Others

You don’t have to tackle this alone. The right support system can make a world of difference. Consider the following:

Backed by decades of research, hypnosis has proven to be an effective tool for building confidence, reducing stress, and fostering empowerment.

Studies have shown that hypnosis taps into the subconscious mind, allowing individuals to reframe limiting beliefs and adopt more positive, self-assured thought patterns. Hypnotherapy has been successfully used to help people manage anxiety, overcome fears, and strengthen their sense of self. By addressing the root causes of self-doubt and stress, hypnosis creates lasting change, making it a powerful addition to a holistic approach to personal growth.

Speaking Up Beyond Words

Remember, speaking up isn’t strictly about what you say. Your choices, appearance, and presence can also communicate powerfully. For example:

Step into Your Power Today

Freezing up during high-stakes situations doesn’t have to be your narrative. By understanding your freeze response, identifying triggers, and practicing actionable techniques, you can rewrite your story. Speaking up...even when the stakes are high...is possible with strategy, confidence, and support.

If you’re ready to take the next step, explore the benefits of connecting with a professional. Lynne Hypnosis specializes in subconscious reprogramming and confidence-building for women. Their holistic, science-backed approach could help transform how you show up in every area of your life.

Break free from fear and step into your power. Your voice is valuable, and the world needs to hear it.

Schedule your consultation today and start your transformation—your voice deserves to be heard.

Schedule a Free Consultation

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Kimberly Lorenz is an Award Winning Board Certified Hypnotist dedicated to empowering women to unleash their inherent strength and achieve fulfilling lives​​.

Kimberly Lorenz, BCHP CPHI

Kimberly Lorenz is an Award Winning Board Certified Hypnotist dedicated to empowering women to unleash their inherent strength and achieve fulfilling lives​​.

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