You may not recognize the term “functional freeze mode,” but you’ve probably noticed it in yourself or a loved one.
You can see it when you’re so overwhelmed by your to-do list that you end up doing nothing at all or when something negative or traumatic happens and you find that you can’t function.
“Functional freeze mode refers to a state in which you find yourself unable to undertake certain tasks or make decisions due to a mental or emotional block,” said Jerimya Fox, a licensed professional counselor and a doctor of behavioral health with Banner Health. “You can feel stuck and unable to move forward in your life. It can be frustrating and distressing and can lead to negative consequences if you don’t address it.”
It’s different from the “fight” or “flight” responses you might have due to stress. With those responses, you take action. You’re alert and ready to either confront a threat or escape from it.
With freezing, you feel overwhelmed and don’t respond. You feel paralyzed or stuck, physically or mentally. You might have trouble making decisions, moving forward on tasks or taking part in everyday activities. You may find work, relationships and life challenging and feel helpless, numb or disconnected. You know you need to act but it’s just not possible for you.
“Functional freeze is not limited to specific situations or individuals. It can occur in various aspects of life, such as work, relationships or personal goals,” Dr. Fox said.
What causes functional freeze mode?
Some people are more likely to have functional freeze mode than others, based on their psychological makeup. These factors may also play a role:
- Anxiety and depression: Anxiety can make you feel worried or scared, while depression can make you feel helpless and unmotivated.
- Trauma: Abuse, accidents or significant life changes can overwhelm your body's ability to cope, making you feel immobilized or stuck. “One of the primary causes of functional freezes is believed to be anxiety, which can trigger a fight-or-flight response in the brain, causing you to freeze in that stress-response state,” Dr. Fox said.
- Neurological and psychological factors: Conditions like post-traumatic stress disorder (PTSD), dissociative disorders and certain types of brain injury can change the way you think and react and trigger a freeze response.
- Other factors: Genetics, past experiences, environmental factors, fear of failure, social support and personality traits may influence whether you experience functional freeze mode.
Symptoms of functional freeze mode
With functional freeze mode, you may notice:
- Numbness: You may feel numb or detached from your body like you are not fully there in your physical space.
- Dissociation: It’s common to feel disconnected from reality or yourself. You may feel like you’re floating outside your body, that the world is unreal or that you can’t recognize familiar places or people.
- Feeling stuck: You may feel like you can’t move forward or make progress as if you’re trapped in a situation or mindset.
- Lack of motivation: You may find it hard to start tasks or make decisions.
- Avoidance: You may avoid situations, tasks or interactions that feel overwhelming in your personal or professional life.
- Inaction: You may be unable to take action even though you know what needs to be done. This inaction can affect your responsibilities and goals.
“Physical symptoms of functional freeze may include feeling tense, having difficulty breathing, experiencing headaches or stomachaches, and having an increased heart rate,” Dr. Fox said. “These physical symptoms could mimic other conditions like depression or anxiety but may be related to a specific event that ultimately caused the freeze.”
Treatment for functional freeze mode
“To overcome functional freeze, it is important to gain an understanding of its underlying causes. By exploring the psychological root cause of the functional freeze, you can gain insight into how to effectively address and manage it,” Dr. Fox said.
Self-help
“Self-help techniques can help you gain clarity on the thoughts and emotions you’re feeling,” he said. You may want to try:
- Mindfulness: Focus on the present moment and accept it without judgment. This can help you be more aware of your thoughts and feelings so you can manage your emotions better and feel less stuck.
- Relaxation exercises: Deep breathing, progressive muscle relaxation and guided imagery can help calm your nervous system, reduce physical symptoms of freeze mode, help you feel more relaxed and reduce your anxiety and stress response.
- Journaling: Writing about your feelings and experiences can give you insight and help you process your emotions. It can also identify triggers and patterns linked to the freeze response.
Lifestyle changes
“Creating a healthy and balanced lifestyle is the best way to prevent functional freeze. It is important to exercise both the body and mind to remain balanced,” Dr. Fox said.
These lifestyle changes and coping strategies may help:
- Regular exercise: Physical activity can improve your mood and reduce stress. Exercise releases endorphins, which can help you feel less numb and inactive.
- Healthy sleep habits: Follow a regular sleep schedule and make sure you get enough rest. Sleeping well can improve your overall well-being and your stress response.
- Balanced diet: Eating a nutritious diet supports your physical and mental health and gives you the energy you need to manage stress and maintain a balanced mood.
- Social support: Building and maintaining a strong support network can encourage you and help you feel less isolated. Friends, family or support groups can offer support and advice.
Professional help
“Sometimes seeking professional help may be necessary to address and overcome a bout of functional freeze,” Dr. Fox said. “It is important to reach out for professional help when functional freeze starts to significantly impact your daily life and become unmanageable.”
You may want to get mental health support if you have:
- Persistent symptoms such as numbness, lack of motivation or feeling stuck.
- Difficulty functioning in daily life, work or relationships.
- Intense emotional distress, such as overwhelming feelings of helplessness, hopelessness or depression.
- Trauma or stress that feels unmanageable.
- Withdrawal from social interactions and support systems.
Mental health professionals such as psychiatrists, therapists, counselors and clinical social workers can offer the tools and support you need to navigate through the freeze response. They can help you figure out what’s causing functional freeze and find ways to cope and work through it.
A health care provider will review your symptoms and ask you how they are affecting your personal and professional life. They will also consider your history of stress, trauma and mental health conditions so they can understand your situation.
They may recommend:
- Cognitive-behavioral therapy (CBT): CBT can help you understand and change negative thought patterns and behaviors. It can help you break the cycle of inaction and find ways to cope.
- Eye movement desensitization and reprocessing (EMDR): EMDR helps you process and integrate traumatic memories, so they don’t have as much emotional impact. That may reduce the freeze response that stems from trauma.
- Other therapies: Depending on your needs, your provider may recommend psychodynamic therapy, exposure therapy or other treatments.
The bottom line
Functional freeze mode is a stress response that makes it difficult or impossible for you to do things you need to do in your life, work and relationships. You can take steps to reduce it on your own, and lifestyle changes may help keep it at bay.
If functional freeze mode is impacting your life to the point where you can’t manage it on your own, contact a behavioral health specialist. Reach out to Banner Health for help.
