Have you ever felt stuck—numbed out, unable to complete tasks, just scrolling on your phone or watching TV? You can get work done and even finish tasks around the house, but when it comes to taking care of you, you just shut down? You might be experiencing functional freeze, a nervous system response to extreme stress. While functional freeze is a survival mechanism of the brain, it can feel like being trapped in your own body, emotionally numb, and feel disconnected from daily life.
The good news is that healing is possible. This article explores functional freeze treatment, symptoms and root causes, and effective therapeutic interventions—including neuroplasticity and brain retraining—to help you regain your life.
Therapeutic Functional Freeze Treatments
There are various approaches to shifting out of functional freeze, so it’s vital to try them and see what fits best for you. Ultimately, these approaches are about creating a sense of safety in the body to calm your nervous system from the effects of extreme stress, and then slowly re-introducing activities to acclimate yourself to the daily routines of life.
Somatic Experiencing and Nervous System Regulation
Somatic experiencing and somatic exercise is a therapeutic approach designed to release stored tension from the body. By increasing body awareness and allowing physical sensations to be processed, individuals can begin to regulate their nervous system and gradually exit the functional freeze state.1
If you’re interested in trying somatic exercises, read more about and follow along with re-origin’s Top 11 Somatic Exercises.
Cognitive Behavioral Therapy (CBT) for Functional Freeze
CBT is an effective therapeutic intervention that helps individuals reframe negative thought patterns associated with trauma responses. It can aid in breaking habitual reactions and developing new coping mechanisms to regain control over daily life.3
Neuroplasticity and Brain Retraining
Neuroplasticity—the brain’s ability to rewire—is crucial in overcoming functional freeze. Brain retraining techniques, such as guided visualization, positive neuro-associations, and exposure therapy, help shift the nervous system out of survival mode. These approaches target habitual patterns of stress and other trauma responses, allowing individuals to develop new neural pathways that promote resilience and self-regulation.4 By consistently engaging in brain retraining exercises, individuals can gradually recondition their nervous system to respond to perceived threats more adaptively.
Mindfulness and Grounding Exercises
Mindfulness techniques, such as grounding exercises and deep breathing, can help individuals reconnect with the present moment. Techniques such as box breathing, gentle movement, and guided visualization assist in shifting the nervous system out of survival mode and into a state of self-awareness and self-regulation.4
At re-origin, we’ve helped thousands of people learn to regulate their nervous system and shift out of fight, flight, and freeze in order to reclaim their health and take back their life. Learn more about the re-origin program here.
Understanding Functional Freeze
What Is Functional Freeze?
Functional freeze response is a nervous system response and protective mechanism of the brain that occurs when a person perceives an immediate threat but neither fight nor flight is a viable option. Instead, the autonomic nervous system shifts into freeze mode, characterized by reduced movement, muscle tension, and emotional detachment to conserve energy and protect the individual from further harm.5
Symptoms of Functional Freeze
Functional freeze can manifest in various ways, affecting both the mind and body. Common symptoms include:
- Emotional Numbness – Feeling detached from emotions, relationships, or personal experiences.
- Mental Health Struggles – Depression and ongoing low level anxiety are often signs of the functional freeze response.
- Difficulty Completing Tasks – Struggling with motivation or the ability to take action.
- Physical Tension – Chronic muscle tightness, especially in the neck, shoulders, and jaw.
- Low Energy Levels – Experiencing persistent fatigue and lack of enthusiasm for daily activities.
- Social Withdrawal – Avoiding interactions, even with close friends and family.
- Brain Fog – Difficulty focusing, making decisions, or remembering things.
- Feelings of Helplessness – A pervasive sense of being stuck or unable to change one’s circumstances.
- Overwhelm in Daily Life – Struggling to cope with routine responsibilities or sudden changes.
Becoming aware of these symptoms is the first step in recognizing functional freeze and finding effective treatment strategies to improve both physical and mental health.
The Role of the Autonomic Nervous System
The Autonomic Nervous System (ANS) consists of the Sympathetic Nervous System (SNS), which activates the fight or fight-or-flight response, and the Parasympathetic Nervous System (PNS), which promotes relaxation. The functional freeze response is associated with the dorsal vagal complex, a part of the PNS that can cause a shutdown in response to extreme stress.3 This response is an evolutionary survival mechanism designed to protect individuals from perceived danger.
How Functional Freeze Typically Occurs
Functional freeze often arises from chronic stress, unresolved trauma, or exposure to traumatic events. It can manifest as a persistent state of emotional numbness, difficulty in social interactions, and a reduced ability to engage in daily functioning.4 When the nervous system remains in a prolonged state of freeze, individuals may struggle with mental health issues such as anxiety, depression, and emotional regulation difficulties.
Self-Regulation Techniques to Break Free from Freeze Mode
Deep Breathing Exercises
Breathing techniques, such as diaphragmatic breathing and box breathing, activate the parasympathetic nervous system and reduce physical tension, shifting you out of chronic fight-or-flight. These exercises are crucial for nervous system regulation and can be used daily to prevent persistent states of freeze.5
Gentle Movement and Physical Activity
Engaging in gentle movement, such as yoga or walking, can help re-establish a sense of physical presence and restore nervous system balance. Physical activity also increases blood flow and promotes relaxation, counteracting the effects of dorsal vagal shutdown.5
Social Interactions and a Supportive Environment
A supportive environment plays a significant role in overcoming functional freeze. Connecting with trusted friends, family, or a mental health professional can provide emotional support and reassurance, helping individuals feel safe and encouraged to engage with daily life.2
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Overcoming Functional Freeze
Functional freeze is a common yet challenging response to overwhelming stress and unresolved trauma. However, individuals can regain control and break free from persistent states of functional freeze with the right therapeutic interventions, such as somatic exercises, CBT, neuroplasticity-based brain retraining, mindfulness techniques, and a supportive environment. By addressing the root causes and implementing self-regulation techniques, it is possible to move toward emotional resilience and personal growth.
If you are ready to shift out of functional freeze so you can start engaging in life again, it is possible! The re-origin program can help you use the power of neuroplasticity to retrain your brain and reclaim your life. Learn more about the program here.
FAQs
What to Do When You’re in Functional Freeze?
If you are in a functional freeze state, focus on grounding exercises, deep breathing, and gentle movement. Seeking support from a mental health professional can also provide guidance in processing traumatic memories and developing other coping mechanisms and strategies to help you overcome the functional freeze response.4
Is Functional Freeze a Real Thing?
Yes, the functional freeze response is a well-documented response of the nervous system to perceived threats. It is an automatic response that can persist in cases of chronic stress and unresolved chronic trauma.1
How Long Can a Functional Freeze Last?
The duration of a functional freeze state varies depending on individual circumstances. For some, it may be temporary, lasting minutes or hours, while for others, it can become a chronic condition if left untreated.3
What Is the Difference Between Functional Freeze and Shutdown?
Functional freeze is a state of reduced movement and emotional numbness, whereas shutdown is a more extreme response in which individuals completely withdraw and disengage from their surroundings. Both are linked to the dorsal vagal complex, but shutdown is often associated with deeper levels of autonomic nervous system dysfunction.4
