Understanding Functional Freeze: When High Functioning Meets Emotional Shutdown
Lately, I’ve been reflecting on something I think many of us experience but rarely talk about. I recently attended an EFT (Emotional Freedom Techniques) workshop, and during the session, I learned about the concept of a functional freeze state. The moment I heard it, I resonated deeply.
A functional freeze is a survival response in which an individual continues to operate outwardly—going through daily routines—but feels emotionally numb, disconnected, or stuck internally. It often occurs as a reaction to overwhelming stress, chronic stress, or trauma, when the nervous system is overloaded. The body enters a state of shutdown or immobility while still needing to function on a basic level. It’s what happens when neither fighting nor fleeing is an option, but survival is still necessary.
For me, this state has shown up as feeling stuck and unable to move forward, even when I know what I “should” be doing. I find myself going through life on autopilot, detached from my surroundings and disconnected from my emotions. My energy is low, I feel fatigued even after a full night’s sleep, and the activities I once loved—like yoga—feel difficult to motivate myself toward.
As a 47-year-old woman with undiagnosed ADHD, I’ve learned to manage my symptoms naturally over the years. But now, in peri-menopause, hormonal fluctuations are amplifying challenges I’ve managed for decades. Layer that with the responsibilities of aging parents, a career change, and the overwhelm of everyday life, and my nervous system has been in a near-constant state of hyperarousal.
Signs of this hyperarousal are all too familiar: tense shoulders, teeth grinding, churning stomach. The body, incredible in its ability to protect us, eventually moves us into a freeze state when the system can no longer sustain hyperarousal. The problem is, we can get “stuck” there, unsure how to exit, while still needing to function.
Women are especially prone to this state because we are socialized to be highly functioning under pressure. We keep going, care for others, maintain households, and manage careers—often at the expense of our own emotional and physical wellbeing. We may appear fine to the outside world, but internally, we may feel numb, disconnected, and exhausted.
It’s important to recognize that functional freeze is not a failure. It is a natural protective mechanism. It is not your fault that your body has responded this way. Many people are misdiagnosed with anxiety or depression when they are actually in a freeze state. One key difference is that, in functional freeze, people often feel emotionally numb rather than hyper-anxious or sad.
Healing from functional freeze requires going within—gently reconnecting with your body, your emotions, and your inner guidance. This doesn’t mean pushing yourself into high-intensity activity. In fact, overly strenuous exercise can further tax the nervous system. Instead, practices like gentle movement, grounding exercises, restorative yoga, meditation, and sound therapy can help your nervous system feel safe enough to release, reconnect, and restore energy.
If you recognize yourself in this state, remember: you are not alone, you are not failing, and it’s okay to ask for support. Your body is trying to protect you, and by honouring it, you can gradually emerge from the freeze, regain clarity, and reconnect with your energy and joy.
In my experience, two practices that have been especially supportive during periods of functional freeze are gentle movement and time in nature.
Practices such as yin or restorative yoga can be particularly beneficial, as they support nervous system regulation without placing additional strain on an already taxed system. During times of functional freeze, vigorous or high-intensity exercise may feel overwhelming rather than supportive. Gentle, slow movement offers a way to reconnect with the body safely and compassionately.
Spending time in nature can also have a deeply calming effect on the nervous system. Stepping outside, even briefly, and allowing yourself to notice the natural world—the air, the light, the surrounding life—can help create a sense of grounding and perspective. Nature has long been a source of regulation, nourishment, and support, reminding us that we are held within something larger than ourselves.
Important Note:
If you find yourself experiencing a prolonged state of functional freeze or ongoing emotional distress, it is strongly recommended that you seek support from a qualified mental health professional, such as a registered clinical counsellor, psychologist, or psychiatrist.
Working with a practitioner who is trained in trauma-informed and decolonizing approaches to therapy may be especially beneficial, as these frameworks recognize how systemic, cultural, and life stressors can impact mental health and well-being.
Please understand that persistent feelings of disconnection, overwhelm, or distress do not indicate personal failure. They are often natural responses to prolonged or intense life circumstances and deserve appropriate professional care and support.
