Tired and Wired? The Hidden Signs You’re in a ‘Functional Freeze’
Have you ever found yourself just going through the motions of life, feeling almost disconnected from your body and the world around you?
This sensation is more common than you might think, and it’s recently been labeled as “functional freeze,” a term that’s been circulating on social media platforms like TikTok and YouTube. While the term may be trendy, the experience itself is anything but new.
Functional freeze refers to a state where you appear to be functioning normally on the outside - going to work, engaging in conversations or completing daily tasks—yet inside, you feel emotionally and mentally shut down, as if you’re simply operating on autopilot.
In a recent interview with Women’s Health, Willough Jenkins, MD, a child psychiatrist at the University of California San Diego, says this phenomenon highlights a disconnect between our external and internal worlds. She explained that many people experience this feeling during periods of anxiety or overwhelming circumstances, leaving them feeling numb and detached.
While functional freeze isn’t an official medical diagnosis, Dr. Jenkins and other mental health specialists agree it’s a phenomenon that deserves attention because it often stems from long-term stress and after experiencing trauma. Think of it as a natural response your body goes into when overwhelmed - like a deer caught in headlights. When someone experiences prolonged stress or a traumatic event, they might find themselves feeling emotionally numb or unable to act, which can impact their daily life and relationships.
It’s important to recognize this reaction, as it signals that the mind and body are struggling to cope with accumulated pressure. And ignoring it can lead to more serious mental health issues down the line.
Here’s everything you need to know about functional freeze and how to create a supportive environment for yourself now and in the coming year, or for those in your life who are impacted, as explained to Women’s Health by experts in the field.
What triggers a functional freeze?
Olivia Verhulst, a psychotherapist from New York City, says that in order to understand why we might experience a functional freeze, it’s important to first know about allostatic load. This term refers to the overall impact that long-term stress and ongoing life challenges have on our body and mind.
As stress builds up over time, our allostatic load increases, but our ability to handle new stress decreases. This makes us more likely to freeze or shut down when faced with extra pressure.
Think of it this way: if you’re already juggling tight deadlines at work, you’ve been asked to plan a special gathering for a loved one and now you’re also dealing with a surprise problem at your child’s school, each of these issues might seem manageable on its own. But, when they pile up and your nervous system doesn’t get a break, it becomes harder to cope. That’s when you might experience a functional freeze.
When you freeze in a stressful situation, both parts of your nervous system - the sympathetic nervous system, which triggers that “fight or flight” response, and the parasympathetic nervous system, responsible for “rest and digest” - kick into gear simultaneously.
This unusual combination is what makes you feel intensely alert, thanks to the sympathetic system, while also feeling completely immobilized, courtesy of the parasympathetic system. It’s like your body is caught in a weird tug-of-war, where you’re hyper-aware of everything around you, but you can’t seem to take action or even relax. As Verhulst explains, this mixed response can leave you feeling “stuck,” both mentally and physically, trapped in a high-stress state where neither fighting nor fleeing feels like a viable option.
A functional freeze can happen for several reasons, including:
Childhood trauma: If you experienced trauma in your early years that hasn’t been dealt with or healed. Verhulst says that this is especially true if your parents didn’t encourage you to express your emotions.
High chronic stress load: Verhulst also explains that when your body is under too much stress, it can result in a functional freeze. This stress can come from work, a toxic relationship or accumulating stressors over time.
Signs You’re Experiencing a Functional Freeze
Functional freeze can vary from person to person, but here are some typical signs, as noted by Jenkins and Verhulst:
- Feeling numb and distant, as if you’re there physically but not mentally
- Having trouble identifying your feelings
- Finding it hard to stay motivated and complete tasks
- Experiencing confusion or a lack of mental clarity
- Feeling cut off from other people
People who have gone through functional freeze have also mentioned feeling procrastination, participating in social activities without truly enjoying them and losing interest in their hobbies. Jenkins and Verhulst say that these can also be considered normal signs of a functional freeze response.
Steps to Take if You’re Having a Functional Freeze
Try grounding techniques. These are ways to engage your senses and help you feel more connected to your body, according to Jenkins. There are many different techniques to try, so you can find the ones that work best for you.
Here are some easy ones to start with:
- Suck on a sour candy or mint.
- Press your feet into the ground.
- Do a quick check of your body to see if any parts are tense or relaxed, and try to relax any tense areas (like your jaw or shoulders).
- Hold a piece of ice in your hand.
- Submerge your face in a bucket of ice water.
- Use the 5-4-3-2-1 technique: identify five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste.
Progressive muscle relaxation (PMR) can also help you feel more grounded, according to Jenkins. A study from 2019 showed that this method can reduce anxiety, depression and stress. To practice it, start by tensing a specific part of your body, like your feet or shoulders, for a few seconds, then let go. Move through different parts of your body, paying attention to how tension feels and how it feels to relax. Jenkins explains, “It helps you tune into your body, release physical stress, and can calm both your mind and nervous system.”
Get into your body. Engaging in hands-on activities can help you reset your nervous system and reconnect with your body, especially if you’re feeling stuck, says Verhulst. Consider trying some exercise, dancing, creating art or even taking a quick walk around the block during your lunch break.
Try microbreaks at work. Are your long work hours causing you to feel stuck? Verhulst suggests taking microbreaks during your day. Just taking a few minutes to close your laptop, stretch or check in with how your body feels can really help you feel more mindful and present.
Connect with nature. Research shows that spending time in nature - being outside, touching grass and enjoying green areas or water - can boost brain function, lower stress and anxiety, and improve your mood. “We know that nature is something that helps increase levels of connection and presence,” says Verhulst. Whether it’s a stroll to your local park, relaxing in your backyard, or sitting on your front porch, getting some fresh air can really benefit your mind.
Seek professional help.
Finally, if you believe you are going through a functional freeze, both Verhulst and Jenkins suggest that you should consider therapy. Verhulst explains that this reaction to trauma can often occur with feelings of anxiety or depression so it’s important to find a therapist who can assist you with issues related to your nervous system. This may include techniques to help relax your nervous system and reconnect with your body, which can be very beneficial.