We often talk about fight-flight-freeze-fawn and their role when our nervous system is activated by a potential threat. Traditionally, these states were activated when we were in potential danger, but now they can also be activated by long term stress, overwhelm and exhaustion which is not managed. We discuss how, in these states, we can find ourselves reacting in more enhanced or extreme ways. However, we less frequently talk about what happens when we are stuck in more functional states.

When we enter a FREEZE response, our body’s central nervous system shuts down, or becomes numb, in order to prepare with the anticipated incoming ‘attack’. This may be in sight of confrontation, arguments, conflict or extreme inconsistencies. This leaves us in a state of dissociation, feeling numb or detached, which generally lifts once the stressor has gone and we have time to decompress (thaw out).

However, for some, if the state of threat does not abate, they can find themselves entering a state of functional freeze. Functional freeze mode occurs when we have been in a state of activation for so long, that we learn to function despite being in a state of activation. We may be able to complete day to day tasks, such as going to school/work, engaging with friends, socialising or going out, attending events or clubs and maintaining daily routines, but feeling that something is ‘different’. However, functional freeze can be difficult for those around us to notice, as so much of it is internal.

Signs can include (please note, this is not a diagnosis):

Feeling ‘tired’ but ‘wired’ simultaneously

Feeling consistently disconnected when around others

Ongoing sense of anxiety, or feeling of dread

Feeling overwhelmed by people, needing to disconnect and take a break

Finding it difficulty managing self-care

Difficulty motivating yourself for day to day tasks

Finding it difficult to make choices e.g. feeling tired, but not going to bed, hungry but cannot choose what to eat

Procrastinating about starting new things

Feeling overwhelmed by starting something new

Feeling that your body is heavy, and movement is hard work

Difficulty connecting to feelings

Feeling hyperaware of small changes and environmental shifts

Difficulty concentrating on tasks

A sense of being ‘stuck’ or that life is moving without you

Supporting the nervous system

Moving out of functional freeze, is not an overnight action, it takes time and consistency in embedding supportive activity. For some, a course of therapy may be required should this have been activated by childhood trauma:

Time in nature, daylight and fresh air

Balanced diet

Light exercise

Reducing time on tech (which overstimulates the nervous system)

A regular sleep routine, and enough sleep

Managing stress and commitments

Vagal breathing techniques (breathe out for longer than you breathe in)

Progressive muscle relaxation

Laughter, humming and gargling

Want to learn more? 

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