Functional Freeze
Functional freeze, AKA the freeze response, is a less recognised yet critical aspect of our body's reaction to stress and trauma. While the fight-or-flight response is widely recognised, functional freeze plays a significant role in how we can cope with overwhelming situations. I hope that in this blog, I can help you understand what functional freeze is, its causes, symptoms, and effective strategies for managing and overcoming it.
What is it?
Functional freeze is a response to perceived danger or threat where our body becomes immobilised. Unlike the fight-or-flight response, which prepares the body to either confront or escape from the threat, the freeze response causes temporary paralysis. This reaction is part of the body's autonomic nervous system and serves as a survival mechanism, allowing individuals to become undetectable or prepare for sudden action when the danger passes.
Causes
The freeze response can be triggered by various factors, including:
Trauma: Experiencing, witnessing or reminded of traumatic events can trigger the freeze response.
Chronic Stress: Prolonged exposure to stress can overwhelm the body's coping mechanisms, leading to a freeze reaction.
Anxiety Disorders and Neurodivergence: Individuals with anxiety disorders may experience functional freeze more frequently due to heightened sensitivity to perceived threats.
Perfectionism: The fear of making mistakes or failing can cause individuals to freeze rather than risk imperfection.
Symptoms of Functional Freeze
Recognising the symptoms of functional freeze is crucial for understanding and addressing this response. Common signs include:
Immobilisation: A sudden inability to move or speak.
Numbness: Physical or emotional numbness, feeling detached from the environment.
Rapid Heartbeat: Despite the immobilisation, the heart may race, and breathing can become shallow.
Muscle Tension: Muscles may become extremely tense or rigid.
Dissociation: A sense of disconnect from oneself or surroundings, often described as an "out-of-body" experience.
Strategies to Overcome Functional Freeze
Grounding Techniques: Grounding exercises can help you reconnect with the present moment and your body. Techniques can include deep breathing exercises, sensory awareness and gentle physical activities.
Mindfulness and Meditation: Practicing mindfulness can help you become more aware of your thoughts and feelings without judgment. This awareness can reduce the power of the freeze response. You can try a guided meditation, I would recommend the app Insight Timer if you need a suggestion.
Break Tasks into Small Steps: Divide overwhelming tasks into manageable steps to make them less daunting.
Self-Compassion and self-care: Treat yourself with kindness and understanding, especially during moments of freeze. Remember that it’s a common response to stress. Prioritize activities that nurture your well-being, such as hobbies, relaxation, and socializing.
Create a Safe Environment: Surround yourself with supportive people and environments that reduce stress and foster a sense of safety.
By developing awareness of your body signals, you can recognise when you are experiencing functional freeze. It is natural to experience functional freeze as a response to stress and it is helpful to know that you can manage it appropriately. It can also be helpful to seek professional support to guide you in overcoming functional freeze.
