Understanding and Healing Functional Freeze through Counselling
What is Functional Freeze?
When we experience trauma or triggers, our response falls into one of four categories: fight, flight, freeze, or fawn. These responses are designed to protect us from perceived threats.
The freeze response involves shutting down to prepare for an ‘attack’. This can manifest as an inability to communicate or act, physical sensations of heaviness, or feeling stuck. This automatic ‘play dead’ response often develops when escape from trauma is impossible, such as in childhood abuse situations. To cope, one may mentally check out and disconnect for protection.
Typically, we emerge from a frozen state once the stressor disappears and our nervous system resets. However, prolonged stress or fear can lead to a state of functional freeze.
Functional freeze allows outward functioning—working, socializing, managing daily tasks—while psychologically remaining in freeze mode. It’s often described as being ‘tired and wired,’ with heightened anxiety and a lack of motivation.
Signs of Functional Freeze
- Ongoing low-level anxiety: A constant sense of fear or dread that you can’t pinpoint, making relaxation difficult.
- Desire to isolate: Avoiding calls or messages, cancelling social plans, and preferring to be alone.
- Self-care difficulties: Struggling to motivate yourself to engage in daily self-care activities.
- Procrastination and task completion: Overwhelmed by tasks, leading to procrastination or doing nothing.
- Exhaustion and physical inactivity: Nervous energy coupled with physical exhaustion, often leading to staying in bed or on the couch.
- Disconnection from feelings and the world: Numbness or lack of excitement for previously enjoyable activities.
Functional freeze can impact various aspects of your life, including work performance, relationships, and health. Despite a desire to move forward, you may feel stuck and struggle to understand why.
How to Ease Functional Freeze Responses
Shifting your nervous system from a sympathetic (danger) mode to a parasympathetic (rest) mode can help. Here are some strategies:
- Connect with nature: Walking, gardening, or swimming in cool water can help you reconnect with the world.
- Light exercise: Yoga and stretching can ease trauma and bring awareness back to your body.
- Breathing exercises: Regulate your breathing with techniques such as inhaling for four counts, holding for four, and exhaling for four.
- Mindfulness and meditation: Slow down and engage with the present moment through guided meditations or simple awareness exercises.
Seeking Help
The increasing stress of modern life can significantly impact your well-being, potentially exacerbating underlying trauma. Speaking with a trauma-informed counsellor can help you understand your experiences, work through your trauma, and develop effective coping mechanisms.
If any of this resonates with you, consider reaching out for support. As a trained counsellor, I can guide you through this process, helping you navigate your emotions and find ways to move forward. Together, we can explore strategies tailored to your unique needs, ensuring you don’t have to face this alone.
Connect With Me
Taking the first step towards healing can be daunting, but you don’t have to do it alone. Contact me today to schedule a free initial session and start your journey towards overcoming functional freeze. Together, we can work towards a more connected, motivated, and fulfilling life.
Warm Regards,
Ioana Popa
