FUNCTIONAL FREEZE: THE SHUTDOWN RESPONSE
Learn about the functional freeze response and practical ways to re-balance your nervous system.
Functional freeze is a state that your nervous system can enter when overwhelmed by stress or trauma. It's a survival mechanism, but when it becomes chronic, it can seriously impact your quality of life. Today, we’ll explore what functional freeze is, its signs and symptoms, causes, and practical ways to manage it.
What is Functional Freeze?
Functional freeze is a state of shutdown where your nervous system reacts to perceived threats by immobilizing you. Unlike the fight-or-flight response, which prepares your body to take action, functional freeze makes you feel stuck, numb, or disconnected. This state is also known as the Dorsal Vagal state in Polyvagal Theory, which we at NEUROFIT have found crucial in facilitating nervous system regulation. The Dorsal Vagal state sits at the bottom right of the NEUROFIT Ring:
The NEUROFIT Ring shows the six possible nervous system states, and the transitions between them.
Signs and Symptoms of Functional Freeze
Recognizing functional freeze can be challenging because it often feels like a lack of feeling. Here are some common signs:
Numbness or a sense of detachment
Chronic fatigue
Difficulty concentrating or brain fog
Emotional flatness or lack of motivation
These symptoms can make daily life feel like an uphill battle. For instance, after the passing of my father, I experienced many of these symptoms, which she initially mistook for regular grief. It was only later that I realized I was in a prolonged state of functional freeze or shutdown.
Causes of Functional Freeze
Functional freeze is generally triggered by sustained or high levels of chronic stress, or traumatic experiences. These can include:
Severe emotional or physical trauma
Prolonged exposure to stress
Chronic illness
Unresolved past traumas
The key point here is that your nervous system gets overwhelmed and decides that immobilization is the safest option. This is a protective mechanism gone awry. According to the APA, chronic stress can significantly impact your body's physiology, leading to symptoms such as those seen in functional freeze. This also has the effect of reducing the nervous system's Window of Tolerance, making it more likely to slip into dysregulated states even in response to more minor stressors:
A balanced nervous system is better prepared to handle stress and challenges.
How to Manage Functional Freeze
There are many ways to manage functional freeze and help your nervous system feel safe again. Here are some practical steps:
1. Somatic Exercises
Somatic exercises help to bring your awareness back to the present moment and can be incredibly effective in managing functional freeze. Activities like body tapping, arm and leg squeezes, or belly ball rolling can activate your afferent nerves, which send signals from your body to your brain to help you feel more present.
The NEUROFIT App's smart exercise library matches you with somatic exercises that relieve stress within three minutes.
Next time you're feeling stuck in the shutdown response, try a few minutes of Body Tapping to pull your nervous system back out of Dorsal Vagal:
2. Social Engagement
3. Balanced Routine
Maintaining a balanced routine that includes exercise, stillness, and proper sleep can be highly effective. At NEUROFIT, we recommend at least 10 minutes of daily exercise and stillness practice. Our app can guide you through these routines to ensure you're consistently engaging in activities that support your nervous system. Regular exercise supports a balanced nervous system.
The NEUROFIT App's guided nervous system program is designed to reduce stress and resolve burnout within a few weeks.
4. Therapeutic Support
Professional help can offer targeted interventions to manage functional freeze. Somatic Therapy and EMDR focus on the body’s response to trauma and can be highly effective.
5. Nervous System Regulation
Using technology like the NEUROFIT app can help you measure and manage your HRV (Heart Rate Variability), providing personalized insights and exercises to improve your nervous system fitness. Daily check-ins and tailored exercises and practices can quickly make a huge difference.
The NEUROFIT App's personalized coaching insights help you pinpoint what your nervous system needs most.
Personal Insights and Learnings
Our app data has shown that active members report 54% less stress after just one week. This highlights the effectiveness of a personalized approach to nervous system regulation.
Frequently Asked Questions
What is functional freeze?
Functional freeze is a state where your nervous system shuts down in response to overwhelming stress or trauma. It’s characterized by feelings of numbness, detachment, and chronic fatigue.
How can I identify if I'm in functional freeze?
What are the first steps to manage functional freeze?
How can NEUROFIT help with functional freeze?
The NEUROFIT app offers daily check-ins, HRV measurements, and personalized exercises designed to help you balance your nervous system. Our users have reported significant reductions in stress and improvements in overall well-being.
Understanding functional freeze and how to manage it can significantly improve your quality of life. Remember, your nervous system is more adaptable than you think, and with the right tools and practices, you can regain balance and resilience.
