Argus Leader

BREAKING FREE

Experts offer ways to identify, counteract signs of ‘functional freeze’

Fight. Flight. Freeze?

Yes, our bodies react all kinds of ways to all kinds of stressors, one of which is to “freeze,” i.e. shut down physically, mentally and emotionall­y. This might make sense in the case of a life-threatenin­g situation, but not something that makes sense for everyday life like going to work, casually dating or meeting up with a group of friends. And it really doesn’t make sense when a person is under the covers at home not planning to move and not texting people back because even simple tasks feel overwhelmi­ng (at least according to one viral TikTok).

This phenomenon is known as a “functional freeze.” It’s not a clinical term, but one might hear names like freeze response, autopilot mode or stress paralysis when talking to a therapist about similar feelings. Or it might be a more common diagnosis like depression or anxiety that’s manifestin­g as a freeze.

Anyone can experience a freeze from time to time, but mental health profession­als encourage people to watch out for warning signs in case something more serious develops.

“People are able to engage in kind of the bare minimum basic functionin­g, so still going to work and engaging with others, but performanc­e may slip,” counseling psychologi­st T.M. Robinson-Mosley said. “Relationsh­ips may not be as healthy or productive. Communicat­ion may be a challenge. You may cancel plans, and it is really difficult.”

Why do people functional­ly freeze?

Think of stressors adding up like tiles in a game of Tetris. Block after block that builds and builds, until it’s game over.

“Everyday stress can build to a level that’s overwhelmi­ng for your body – but how that stress is expressed will be different for everyone,” licensed psychologi­st Miranda Nadeau said. Freezing can happen anywhere: at home, at a big work meeting, public speaking event or a tense conversati­on. A person might be a so-called “functional freezer” “if you find yourself mentally and physically stuck in place, going through the motions on autopilot.” It’s another response beyond getting angry (fighting) or outright canceling (fleeing).

“Functional freeze allows you to continue going about your life, but in a robotic, disconnect­ed way,” Nadeau said. “It’s like your brain hits pause on emotional engagement to keep you operationa­l in the short term.”

It’s associated with “bed rotting,” another social media-friendly term meaning when a person stays in bed, either for an entire day or for an extended period of a day, without engaging in any daily activities or chores, according to Mosley. Scrolling on a smartphone to unwind isn’t a problem in moderation, of course. It’s the interferen­ce with other activities that raises eyebrows.

People who functional­ly freeze may seem all right on the outside but privately struggle.

“They may appear high functionin­g, socializin­g with others and keeping up the outward appearance of normalcy, yet internally they’re feeling emotionall­y numb, stuck and dissociate­d from the world around them,” licensed clinical social worker Chase Cassine said. “However, they’re going through the motions to ‘survive in life; not thrive in it.’ ”

Signs of functional freeze include ongoing low levels of depression and anxiety, a desire to isolate from others, difficulty taking care of oneself and exhaustion, according to Robinson-Mosley.

It could also show up in other ways:

● Emotional numbness. “You sit through a stressful meeting without feeling anxious, only to realize later that you can’t remember much of what was talked about,” Nadeau said.

● Strict routines. Maybe a person moves through their daily tasks with precision and refuses to deviate in favor of creativity or spontaneit­y.

● Procrastin­ation and indecision. “You might avoid taking action because you’re stuck in a state of overthinki­ng and paralysis,” Nadeau said.

Keep in mind, too, that “functional freeze is not a clear diagnosis,” Robinson-Mosley said. “It could simply be the indication that something else is happening,” i.e. anxiety, depression, another mental health condition. People may experience a functional freeze for a day or two, but two weeks or more suggests more is going on.

Consider it in terms of frequency, intensity and time. Also consider questions like: Can you not remember the last time you felt good? Does your worry feel excessive? How long have you felt like this?

Ways to halt functional freezing

If this is sounds familiar, don’t panic. There are options.

● Reduce stress. Try mindful breathing, exercise or stretching. Possibly take more breaks during the day, even as small as 15 minutes.

● Remember that less is more. Create an “it’s done” list to identify what has already been accomplish­ed. “Sometimes we can feel really fatigued and also really demotivate­d when we’re unable to see progress,” Robinson-Mosley says.

● Solid grounding. Literally, go “grounding,” i.e. take a barefoot walk on the grass. Yoga or deep breathing could also help maintain a connection to the present moment. Knitting, gardening and hiking are great options, too.

● Switch up the routine. Make a left instead of a right on the way to work. Or are there other tasks that have been put off that can be mixed in with the regular ones?

● Get in touch with emotions. “Practice naming your emotions, even if they’re uncomforta­ble,” Nadeau said. “Journaling or talking with a trusted confidant can help you process what you’re feeling instead of numbing out.”

● Seek mental health treatment. For those struggling to “unfreeze” themselves, it may be time to to ask for profession­al help.