Did this happen to you, that when you’re so overwhelmed by your to-do list, you end up doing nothing at all? Or when something negative or traumatic happens and you find that you can’t function at all?

Don't worry, you are not lazy, it's just your body's reaction to any threat.

"Fight” and “flight” are more famous when it comes to common stress responses. In addition to these common stress responses, in the late 20th century, "freeze" was introduced.

“The freeze response is a "natural, adaptive response to a threat — the body “plays dead” or becomes immobilized. It becomes problematic when the energy of that response remains trapped in the nervous system." ”
- Peter Levine

Our nervous system is built to automatically respond when we sense danger—that's how we survive. When something feels threatening, our brain and body jump into action before we even realize it, and that's the internal alarm.

The freeze response kicks in when we shut down to deal with a threat. It’s still about survival, but instead of fighting or running, our body helps us stay still—kind of like hiding or “playing dead” until the danger is gone.

When freeze mode works the way it’s supposed to, it gives us a moment to pause, take in what’s happening, and figure out our next move.

Usually, once the stress passes, we can come out of that frozen state and go back to feeling normal. But if the stress doesn’t stop, and we stay scared or overwhelmed for too long, we might shift into something called functional freeze, where we’re still kind of stuck, but able to function on the surface.

Functional freeze is when you can outwardly function and complete daily tasks such as going to work, socially interacting with people and cooking meals, but in your head, can say, psychologically you are still stuck in this freeze mode.

What are Common Examples of Freeze and Functional Freeze in Daily Life?

Freeze Response:

In an accident: A person involved in a car crash may go completely still, unable to move or speak, even if they’re physically okay.

Wild animal encounter: If someone sees a dangerous animal (like a bear), they might instinctively freeze and stay still, hoping not to be noticed.

Functional Freeze Mode:

Overwhelmed student: Keeps going to classes but struggles to focus or feel present; might feel tired all the time or emotionally checked out.

Burned-out employee: Shows up to work, does the job mechanically, but feels numb, uninspired, and disconnected — just “surviving the day.”

What are the Causes of Functional Freeze Mode?

Chronic Stress 

Ongoing stress from work, relationships, or daily pressures can overwhelm the nervous system.

Unresolved Trauma

Unprocessed emotional or physical trauma can cause the body to shut down.

Feeling Trapped or Powerless

When escape isn’t an option (like in toxic situations or rigid environments), the body freezes.

Overwhelm 

When too much is happening mentally or emotionally, the body can disconnect.

Emotional Suppression 

Consistently hiding or ignoring emotions can lead to emotional numbness.

What are Some Signs of Functional Freeze Mode?

Emotional Numbness

Detachment or Disconnection

Difficulty Focusing or Engaging

Physical Immobility

Overwhelming Fatigue

Zoning Out

Avoidance of Emotional Situations

How Can You Cure Functional Freeze Mode?

Breathwork & Relaxation Techniques

Practice deep belly breathing (inhale through your nose, expand your belly, exhale slowly through your mouth) or try progressive muscle relaxation to release tension.

Its benefits - Breathwork activates the ventral vagal system (the “calm” part of the nervous system), shifting you from freezing to a more balanced state.

Body Movement 

Start with gentle stretching, walking, or even dancing — any movement that feels comfortable. Over time, this helps you reconnect with physical energy.

Its benefits - Gentle movement signals to the body that it's safe to act again and can break the frozen state.

Photo by  Chalo Garcia Team  on  Unsplash

Mindfulness & Meditation 

Try short, guided meditations focused on body awareness or emotional regulation, gradually building comfort in being present.

Its benefits - Mindfulness and meditation help you be present, notice your feelings, and create a safe mental space for emotional release.

Photo by  Jared Rice Team  on  Unsplash

Therapy (Especially Somatic or Trauma-Focused Therapy)

Somatic Experiencing or EMDR (Eye Movement Desensitization and Reprocessing) can help release stored trauma in the body and bring you out of freeze mode. Or you may reach out to Heart It Out for a Free Consultation today! 

Its benefits: Professional therapy provides support in processing past trauma and healing emotional blockages.

Photo by  Emiliano Vittoriosi Team  on  Unsplash

Healthy Boundaries & Stress Management

Prioritize rest, manage your workload, say “no” when needed, and make time for activities that help you feel relaxed and rejuvenated.

Its benefits - Learning to set boundaries can reduce the chronic stress that often leads to functional freeze mode.

Photo by  Fuu J Team  on  Unsplash

By learning to notice the signs and understand what causes these responses, we can start to heal. With gentle steps, support, and self-care, we can help our nervous system feel safe again and move toward feeling more connected, calm, and in control.

Looking for clarity and guidance? We’ve got you! Seeking professional help is the first step toward a fulfilling life—reach out to us for a FREE Consultation today!