Our bodies respond to stress in various ways: fight, flight, and freeze. While the freeze response can be useful in life-threatening situations, it can be debilitating in everyday scenarios like going to work or meeting friends. This phenomenon, often referred to as “functional freeze,” describes a state where individuals shut down physically, mentally, and emotionally, making even simple tasks feel overwhelming.

Identifying Functional Freeze and Its Causes

Functional freeze is not a clinical term but is recognized in therapeutic contexts as similar to autopilot mode or stress paralysis. It often manifests in conditions such as depression or anxiety. According to counseling psychologist T.M. Robinson-Mosley, individuals may still engage in basic functioning but with reduced performance and strained relationships.

“Everyday stress can build to a level that’s overwhelming for your body,” says licensed psychologist Miranda Nadeau. This cumulative stress can trigger a freeze response, where one feels mentally and physically stuck, going through motions on autopilot. Unlike the fight or flight responses, functional freeze allows a person to continue daily activities in a robotic, disconnected manner.

Recognizing the Signs of Functional Freeze

Functional freeze can manifest as “bed rotting,” where individuals stay in bed for extended periods without engaging in daily activities. Scrolling on your phone to unwind isn’t problematic in moderation, but excessive disengagement can interfere with other activities. People in a functional freeze may appear high-functioning externally but feel emotionally numb and dissociated internally.

Licensed clinical social worker Chase Cassine explains that individuals in a functional freeze are surviving rather than thriving. Warning signs include ongoing low levels of depression and anxiety, a desire to isolate, difficulty in self-care, and exhaustion. Other indicators are:

• Emotional Numbness: Not feeling anxious during stressful situations but later realizing you can’t remember much of what was discussed.
• Strict Routines: Moving through daily tasks with precision, avoiding creativity or spontaneity.
• Procrastination and Indecision: Avoiding action due to overthinking and paralysis.

While functional freeze is not a clear diagnosis, it can indicate underlying conditions such as anxiety or depression. Experiencing a freeze for a day or two is normal, but persisting symptoms for two weeks or more suggest a deeper issue.

Strategies to Overcome Functional Freeze

If you identify with functional freeze, there are ways to address it:

• Reduce Stress: Engage in mindful breathing, exercise, or stretching. Take more breaks during the day, even if they are as short as 15 minutes.
• Celebrate Accomplishments: Create an “it’s done” list to track what you’ve achieved. Recognizing progress can combat fatigue and demotivation.
• Ground Yourself: Practice grounding techniques like barefoot walks on grass, yoga, or deep breathing. Activities like knitting, gardening, or hiking can also help connect to the present moment.
• Switch Up Your Routine: Change your daily path, or mix in tasks you’ve been avoiding with regular ones to break monotony.
• Connect with Your Emotions: Name and process your emotions through journaling or talking with a trusted friend.

If self-help strategies are insufficient, seeking professional mental health treatment is crucial. “A qualified therapist can assist in identifying tools to help the brain and nervous system feel safe, centered, and grounded,” advises Cassine. Understanding and addressing functional freeze is essential for mental and emotional well-being. By recognizing the signs and implementing coping strategies, individuals can move from merely surviving to thriving in their daily lives.