How to Get Out of "Functional Freeze," According to a Trauma Therapist

For so many of us, productivity is king. But if you keep your game face on at work only to zone out as soon as you get home, hitting pause on feeling anything at all — let's talk.

This idea of behaving like a high-functioning person when necessary, cycled with moments of dissociation or numbness when you're able to withdraw, has earned a buzzy name on TikTok: functional freeze. But you won't find it in the Diagnostic and Statistical Manual of Mental Disorders (DSM-5), the clinical handbook that healthcare professionals use to identify mental health conditions.

Gina Moffa, LCSW, a trauma-informed psychotherapist in New York City and author of "Moving on Doesn't Mean Letting Go," says functional freeze is a new term that she sees as a form of "psychological immobilization," adding that it's "almost as if there are two versions of us, like we're sliced in half." The first half is the person who seems to have their life together because they do all the "urgent" things required of them to function in everyday life — say, running a meeting at the office or getting to a doctor's appointment on time. The second half is a person with nothing left to give emotionally — for example, that desensitized feeling of mindlessly scrolling on your phone while also watching a TV show and not really paying attention to either.

The gist: You're surviving, sure. But are you thriving? Not even close. Here's what functional freeze looks and feels like, what might cause it, and the steps you can take to feel more like yourself again.

Experts Featured in This Article:

Gina Moffa, LCSW, is a trauma-informed psychotherapist in New York City and author of "Moving on Doesn't Mean Letting Go."

What Happens to the Body During Functional Freeze?

While it's not a clinical diagnosis, Moffa says functional freeze, in some ways, mirrors the effects of a nervous system disorder. When you meet a major stressor, whether it's a quick hit or long-lasting, your sympathetic nervous system (the network of nerves that prepares your body for physical action) typically throws you into "fight or flight" mode; you either face the thing that's freaking you out or you get the hell out of there in order to protect yourself.

But "freezing" (a legit bodily response that also involves your parasympathetic nervous system, the network of nerves that helps your body conserve energy) is another very real reaction when you're feeling physically or emotionally threatened, especially if fleeing or fighting back aren't realistic or effective options. (Some research contextualizes a freeze response with animals' tendency to play dead when they're attacked.)

Fighting, fleeing, or freezing are survival mechanisms — a means of coping — but remember, functional freeze doesn't necessarily mean you're literally unable to move. "It's a mental roadblock," Moffa explains. "The mind and the body are stuck on high alert. We participate in daily tasks, but the emotional participation in our own life is immobilized."

What Are the Signs of Functional Freeze?

Again, as a means of "functioning," you can show up in life and be productive and present as needed. The "freeze" begins when you're no longer needed or can "turn off," Moffa says.

Your nervous system communicates with all your other physiological systems, she explains. So if you're heavily stressed or coping with a form of trauma, your entire body can get thrown into a tizzy — and the way one person operates in a functional freeze state can be completely different from another. That said, there are a few hallmark signs that you're in "shut down" mode, including:

It's tempting to compare this level of stress to burnout, but Moffa says it's not that simple: "The reputation of the word burnout doesn't give credence to the weight of being so stuck and numb and disconnected."

You could also notice certain physical effects of functional freeze, Moffa says: Chronic stress has been shown to tamp down your immune response, upping your risk of catching certain bugs; mess with your gut, potentially leading to stomach upset or a lack of appetite; and impact your cardiovascular system, triggering things like an irregular heart rate or breathing.

What Causes Functional Freeze in the First Place?

In her practice, Moffa typically sees functional freeze in people who are dealing with chronic stress and overwhelm, grief, and/or physical or emotional traumas. For example, "they go through a significant loss and they might not have the luxury to take time off of work and have to just get right back to it."

She also points to our relentless exposure to social media in a time when violent, high-stakes videos have become the norm on our feeds. Think about everything that's gone down in just the last few years: We've witnessed the horrific effects of a global pandemic, gun violence, racial injustices, the assault on bodily autonomy and reproductive healthcare, war zones in various parts of the world, economic inflation that's left people struggling, the list goes on. "There's no real break from any of this," Moffa notes. "We're bombarded with a world that feels incredibly hard to bear."

And it's a deeply human reaction to shield yourself from all the tough feelings that surface when things feel dark, even if that means shutting down for a bit.

How to Stop the Functional Freeze Cycle

Don't fret: We've all felt some version of this before. Here's how to start feeling better:

Ask yourself what you need.

Your first step? Check in with yourself more. "You have to acknowledge how you're really feeling throughout the day, and not judge yourself for not being able to fully participate in some parts of your life," Moffa says. Not sure how to do that? If you're feeling any of the symptoms above and generally not great at any point, take a beat, place your hand on your chest, and ask yourself, "What do I need right now?" Your answer might serve as a comforting validation ("I need to take a break because I'm feeling overwhelmed.") or motivation for your next move ("I'm really tired. I need to start getting ready for bed so I can sleep well tonight.").

Don't overlook the basics.

"Grief takes endurance — stress does, too," Moffa says. "So if something is with us long-term and we know that we're not necessarily going to get rid of it, how do we stay strong enough to endure it?"

Strength, in this context, can simply look like taking care of yourself. Moffa recommends turning to the habits you can control, particularly the ones that have a profound effect on your well-being: Move your body a little more, stay hydrated and do your best to eat nutritious meals, prioritize getting enough sleep, schedule your annual medical appointments (to maintain a baseline of wellness but also to rule out potential health issues that could be affecting your mental state), and invest your energy in hobbies that help you relax.

Embrace the little wins.

Once you're tuning into your emotions and habits, you can move toward setting small, realistic goals for moments when you feel frozen. Think about the things that feel manageable and give you a sense of accomplishment, Moffa says. For example, on a Sunday night, that might look like changing your bed sheets or trimming your nails. These things aren't small or trivial — they can be really hard to complete when you're in functional freeze, so be easy on yourself and recognize that doing anything can help you get out of your head.

Seek out professional support if it's accessible to you.

A lot of the symptoms of functional freeze overlap with serious mental health conditions, like depression or post-traumatic stress disorder, so it's crucial to connect with a healthcare professional if that's an option for you. You can start with a primary care doctor, who can evaluate your symptoms and help you find a therapist.

And if you already have a therapist? It's time to check in with yourself again. Do you feel heard during your sessions? Is their style or approach effective so far? Therapy requires consistency and patience, but "if you're working hard at something and it isn't working, it's time to work differently," Moffa says.

Above all, give yourself the same kindness you'd offer a friend. "When you're in the grip of functional freeze, it's important to remember that you're human and to be as gentle and caring with yourself as possible, especially in the face of uncertainty."

Alisa Hrustic is a health, science, and lifestyle writer and editor with eight years of experience in digital media and service journalism. She's passionate about creating trustworthy wellness content that's rooted in science, inclusivity, and empathy. Most recently, she was the executive editor and health director at Self. She was previously the deputy editor at Prevention.com. Her work has also appeared in Men's Health and Women's Health.