Understanding Functional Freeze: Signs, Causes, and How to Heal
Most people have heard of the fight-flight-freeze response triggered by stress and trauma. It’s our body’s survival system, kicking into gear to protect us from perceived danger.
But what many people don’t realize is that often, our body is reacting to past circumstances — not current, life-threatening danger. Yet the nervous system doesn’t know the difference, and the survival response still gets triggered.
Over time, when your nervous system stays on overdrive for too long — or you experience repeated trauma or stress — you may enter what’s called functional freeze.
Functional freeze happens when the nervous system becomes so overwhelmed and exhausted that it starts to shut down.
You might still be getting things done — meeting deadlines, taking care of responsibilities — but inside, you feel numb, stuck, or disconnected.
You may spend the day feeling chronically anxious, stressed, and overwhelmed — only to crash into a frozen, depleted state at night.
Or you may live on autopilot, constantly stuck in a low-level shutdown.
Here are some signs that you may be in functional freeze:
Feeling numb or emotionally flat
Dissociating — feeling out of body, disconnected, or like you're just observing yourself
Zoning out, trouble staying present
Brain fog and difficulty concentrating
Chronic exhaustion and low energy
Lack of motivation, struggling to get things done
Racing thoughts paired with an inability to take action
Seeking numbing behaviors — doom scrolling, binge eating, drinking wine to self-soothe
Decision fatigue and indecisiveness
Isolating or withdrawing from others
Blank mind or memory issues
Feeling wired but physically shut down
Why Functional Freeze Happens
If you relate to these signs, please know: you are not lazy, weak, or unmotivated.
Functional freeze is a nervous system survival response — not a character flaw.
Many people who experience functional freeze grew up in environments where it wasn’t safe to express emotions, make mistakes, or have needs. Over time, your body adapted by shutting down emotions and focusing solely on doing, achieving, and surviving — even when exhausted.
Now, even if the external threats are gone, your nervous system might still be stuck in that old survival pattern.
How to cope with Functional Freeze
Healing functional freeze isn’t about “pushing through.” It’s about gently reconnecting with your body and your emotional self.
Here are some ways to start:
1. Build Body Awareness
Start noticing physical sensations without judgment.
Feel your feet on the ground.
Place a hand on your heart.
Take a few deep, slow breaths to reconnect with yourself.
2. Regulate Through The Body, Not Just The Mind
Use sensory-based tools to ground yourself:
5-4-3-2-1 grounding technique (5 things you see, 4 you feel, etc.)
Smell an essential oil or calming lotion
Drink peppermint tea
Try yin yoga or light stretching
Draw, paint, or engage your senses creatively
Stand on one foot and balance
Sing or hum (the "voo" sound is especially calming)
Go for a walk and intentionally notice colors around you
Splash cold water on your face
Listen to uplifting music
3. Practice small, Manageable Actions
Functional freeze often creates overwhelm. Break tasks into tiny steps and celebrate small wins — it rebuilds trust with yourself.
4. Prioritize Emotional Safety
Seek out therapy, support groups, or safe relationships where you can be seen, understood, and supported without pressure.
5. Choose Self-Compassion Over Self-Criticism
Healing and unlearning takes time. Remind yourself: going at your own pace is part of the healing process. In this type of work it's not only important to have the tools to get back into your body and out of this functional freeze - but noticing it's happening in the first place is huge. And extremely important not to shame yourself for it or call yourself names. Know that your nervous system is responding and giving you a message to what is going on.
Healing Functional Freeze Long-Term
Noticing that you're in functional freeze is a huge step. Shame and self-criticism will only deepen the freeze response — so be gentle with yourself.
In therapy, we focus on:
Identifying your triggers
Recognizing early signs of freeze in your body
Rebuilding your nervous system’s ability to return to a regulated, grounded state
If you're carrying trauma that's keeping you stuck in functional freeze, EMDR (Eye Movement Desensitization and Reprocessing) can be an incredibly powerful tool.
I'm trained in EMDR and often integrate it alongside talk therapy and somatic (body-based) approaches to help clients access deeper healing.
When you pair nervous system work with trauma reprocessing, that's when true change happens — and healing no longer feels so out of reach.
