Functional freeze is a lesser-known but significant psychological response to severe stress or trauma. It occurs when we perceive a threat as so overwhelming that neither fight nor flight seems viable, leading to a state of immobility or numbness. We might not physically freeze, but our muscles might tense up, our breathing becomes shallow, we feel cold, or our limbs start to feel unbearably heavy.
This response is a deeply rooted survival instinct, where freezing can be a protective measure to avoid detection or to mentally disconnect from a distressing reality.[1]
Characterised by temporary paralysis of physical movement and a shutdown of emotional expression, functional freeze helps conserve energy and mitigate pain in extreme danger. However, when this state persists beyond the immediate threat, it can evolve into a chronic condition that impacts our mental health and daily functioning.
When we’re affected by functional freeze, we may feel trapped, seemingly unable to act or progress through our challenges. This condition can disrupt our ability to regulate emotions, complicating how we manage stress and connect emotionally with others and diminishing our engagement with the present moment.[2]
Emotional and Behavioural Impact of Functional Freeze
Functional freeze impacts our emotional state and manifests in various behavioural patterns that can significantly disrupt daily life.
At its core, it involves a withdrawal from ourselves in response to overwhelming stress or trauma, which can manifest as social withdrawal or an inability to engage emotionally with others.
People experiencing functional freeze might report a pervasive sense of dread or doom, which does not seem to be linked to any specific threat or situation. Additionally, dissociation is common, characterised by moments where they feel disconnected from their body or as if watching themselves from outside their body.[3]
Understanding these patterns, triggers, and mechanisms is essential for anyone seeking to mitigate their impact and navigate recovery.
Impact on Relationships and Social Life
Functional freeze can affect interpersonal relationships and social interactions, often leading to significant challenges within personal and familial dynamics.
If we’re experiencing functional freeze, we may find it increasingly difficult to maintain close relationships. The intense emotional numbing and dissociation that characterise this condition can mean we may appear distant or disinterested, even to those we care about deeply. This can be confusing and hurtful for friends and family, who may interpret this emotional distance as indifference or rejection. Over time, this misunderstanding can strain relationships, leading to isolation and furthering their sense of loneliness and detachment.
The overwhelming anxiety and stress that triggers functional freeze can also lead to avoidance of social situations. Social gatherings or even casual meet-ups can seem daunting, as they require a level of emotional engagement and responsiveness that can feel unattainable. Consequently, people may decline invitations, skip social events, or even avoid public places altogether, further compounding their isolation.
Effects on Family Dynamic
Family dynamics can be significantly disrupted, particularly if loved ones are unaware of the underlying causes of the behaviour, and emotional distance can create an environment where open communication is reduced and misunderstandings become more frequent.
Our family members may feel neglected or undervalued, potentially damaging long-term relationships, and where children are involved, parents experiencing functional freeze may struggle with regular parenting duties, which can lead to feelings of guilt and inadequacy, creating a feedback loop which exacerbates the condition.
Navigating Social Relationships with Functional Freeze
Managing the impact of functional freeze on relationships requires patience and understanding. Professional guidance is often needed to navigate the complexities of altered social dynamics and foster a supportive environment that can help alleviate the condition’s isolating effects.
As with most things, communication is vital. We can’t break out of a freeze cycle immediately, but when people we’re close with learn about our condition, it creates a sense of understanding, sympathy, and empathy. Additionally, counselling offers couples a space to express feelings, work through misunderstandings, and learn strategies to strengthen relationships despite the challenges.
Strategies for Overcoming Functional Freeze
Mindfulness and Grounding Techniques
Mindfulness techniques such as focused breathing, meditation, mindful walking and grounding techniques involving sensory awareness exercises like holding a piece of ice or touching various textures can help break through emotional detachment that is typical of functional freeze.[4]
Physical Activity
Engaging in regular physical activity is another effective strategy for symptom management. Exercises involving rhythmic movements like walking, running, or swimming can stimulate endorphin production, naturally elevating mood and reducing stress. Physical activity also helps to dissipate the pent-up energy associated with the freeze response, facilitating a more relaxed state.
Therapeutic Interventions
Cognitive behavioural therapy (CBT) and eye movement desensitisation and reprocessing (EMDR) are two therapeutic approaches that have shown effectiveness in treating symptoms of trauma, including functional freeze.[5] CBT can help people reframe negative thoughts and improve emotional regulation, while EMDR facilitates the processing of traumatic memories, reducing their long-term impact.
Advanced Coping Strategies
Gaining control over physiological responses is a key step towards managing and recovering from this condition, and with the right interventions, it is possible to overcome the habitual patterns of functional freeze and regain a sense of normalcy. Two advanced approaches that can be beneficial are biofeedback and neurofeedback. Both treatment options require specialised equipment and trained professionals to guide the process and are based on the concept of neuroplasticity, the brain’s ability to reorganise itself by forming new neural connections.
Biofeedback is a technique that teaches people to improve their health by controlling specific bodily processes that typically happen involuntarily, such as heart rate, muscle tension, and skin temperature. By using real-time feedback sensors, we can learn to make subtle changes to our body, such as relaxing certain muscles or slowing our heart rate, which can help reduce the symptoms of functional freeze. This method is beneficial for addressing the physical symptoms of anxiety and stress, such as increased heart rate and muscle tension.
Neurofeedback focuses specifically on brain activity. This technique involves monitoring brain waves and providing feedback to teach self-regulation of brain functions. It can help lessen the emotional numbness and hyperarousal often experienced with functional freeze by training the brain to maintain a calm and focused state. Over time, clients can learn to control their brain’s response to stress, which can reduce the frequency and intensity of freeze episodes.
Seeking Support: Pathways to Recovery
Recognising when to seek professional help for complex psychological conditions and early intervention can lead to more effective management of symptoms, improving overall quality of life.
At Assured Healthcare and Wellness, we understand the nuances of navigating complex psychological states, and our team is dedicated to providing empathetic, informed support tailored to each individual’s needs.
If you or someone you know is struggling with the effects of functional freeze, we encourage you to reach out for support. Contact us today to see how we can help.
Sources:
- https://psycnet.apa.org/record/2011-15050-001
- https://www.sciencedirect.com/science/article/abs/pii/S0005791607000481
- https://www.sciencedirect.com/science/article/abs/pii/S1074742707000287
- https://www.family-institute.org/sites/default/files/pdfs/csi_seewald_trauma_and_mindfulness.pdf
- https://connect.springerpub.com/content/sgremdr%3A%3A%3A2%3A%3A%3A4%3A%3A%3A282.full.pdf
