Do you tend to experience palpitations, tense muscles, shallow breathing together with a sense of heaviness or exhaustion? Maybe these are signs that you are stuck in a state of functional freeze.
What is Functional Freeze?
Functional freeze is a state where individuals can continue to perform tasks and function in daily life, despite being stuck in a physiological response known as the freeze reaction. This reaction can be observed in animals under extreme stress or threat.
This response is linked to the autonomic nervous system’s dorsal vagal complex, which regulates involuntary bodily functions.
The symptoms of functional freeze often manifest as a subtle yet pervasive sense of disconnection and numbness, both emotionally and physically.
Individuals may experience a heightened sense of vigilance, constant edginess, difficulty making decisions, and a sense of being stuck or unable to move forward.
Despite appearing outwardly functional, internally, there’s a profound sense of being trapped in a state of inertia, with primal survival instincts overriding higher cognitive processes.
How does it feel somatically?
When in a state of functional freeze, individuals experience a complex interplay of physical and emotional sensations that can significantly affect their daily life and interactions. Physically, it may feel like being trapped in a block of ice, characterized by symptoms such as physical immobility, muscle tension, and difficulty thinking clearly. Emotionally, it can evoke feelings of intense emotions like shock, anger, or fear, alongside a deep sense of disconnection.
The physical manifestations of functional freeze might include shallow breathing, increased heart rate, tense muscles, decreased body temperature, and dilated pupils. These signs indicate that the body has entered a freeze state, signaling an internal struggle to cope with overwhelming stress or trauma.
On the emotional front, individuals may experience a sense of heaviness or exhaustion, along with feelings of fear or disbelief, reflecting the psychological toll of being in a freeze state.
Moreover, functional freeze can lead to behaviors such as procrastination, difficulty starting or completing tasks, and a general sense of exhaustion that makes physical movement challenging. There’s a pronounced feeling of disconnection from oneself and the world, with numbness or a lack of excitement for activities that once brought joy.
This state can also manifest as ongoing low-level anxiety, a desire to isolate and disconnect from people, and trouble taking care of oneself.
What triggers a Functional Freeze State
- Past Trauma Reminders: Encountering something that reminds you of a past trauma can unexpectedly trigger a wave of anxiety, leading to a freeze response. This is like a false alarm where the body’s defense mechanisms are activated without an actual threat
- Perceived Threats: Even if they are not genuine, perceived threats can induce a functional freeze. In this state the body is not able to differentiate between a real and perceived threat.
- Extreme Stress or Fear: Situations that provoke extreme stress or fear can also lead to a functional freeze. This is likened to the body applying the emergency brakes when it perceives itself to be overwhelmed
- Overwhelming Experiences or Trauma: Similar to a river freezing over in harsh winter conditions, our bodies can become immobilized due to overwhelming experiences or trauma. Incidents like accidents or distressing medical procedures can trigger a freeze reaction, causing us to become stuck in this state
- Chronic Stress or Stored Trauma: Living with chronic stress or stored trauma for extended periods can lead to a functional freeze state. This occurs due to an imbalance in the sympathetic (fight or flight) and parasympathetic (rest and digest) branches of the nervous system, with the parasympathetic branch becoming overly activated
How to soothe when in Functional Freeze
To soothe a functional freeze state, consider incorporating the following strategies:
Body-Based Techniques
- Deep Breathing Exercises: Techniques such as the 4-7-8 Breathing and Bhramari Pranayama can help regulate the nervous system by activating the parasympathetic nervous system, leading to relaxation and a sense of calm.
- Physical Movement: Engaging in embodiment practice or yoga can help reconnect with the body and reduce the intensity of the freeze response. Simple stretching or walking can stimulate the body’s natural healing processes and promote a sense of grounding.
- Trauma-Informed Therapy: Therapies that incorporate trauma-informed principles can help individuals process underlying emotions and traumas.
As you navigate functional freeze, understanding and implementing effective strategies for nervous system regulation is paramount.
Our course Creating Safety within the Body is designed to empower you with the knowledge and tools to recognize, understand, and alleviate the effects of functional freeze in your own life and explore ways of how to regulate your Autonomic Nervous System.
