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I'm Functioning, But Am I in a Functional Freeze State?

Sari Barron
A woman with curly hair and her head in her hands, looking down at a binder with a stressed look on her face.

Ever feel like you’re doing everything right—going to work, keeping up with life’s demands—but deep down, something just feels... off? Like you're stuck in autopilot mode, getting through the day but never really living it? If you’ve been through trauma, you might be in what’s called a “functional freeze state.” Sounds complicated, but it’s more common than you think. Let’s dig into what this really means, how it could be affecting your life, and what you can do to start moving forward. 

  

What Is a Functional Freeze State? 

A functional freeze state is essentially when you’re “doing all the things” that life requires—working, socializing, maybe even taking care of a family—but on the inside, you’re emotionally frozen. It's like you're going through the motions, but there's no real connection to what you're doing. 

  

This state is often linked to trauma, particularly when the brain’s survival mechanisms kick in and stay on long after the initial threat is gone. The freeze response is one of the body’s natural reactions to stress, just like fight or flight. But in a functional freeze, you’re not completely immobilized—you can still perform daily tasks, but you're not fully present. Instead of thriving, you're just surviving. 

  

Signs You Might Be in a Functional Freeze State 

Not sure if this is you? Here are some telltale signs: 

  

  1. You’re constantly tired, but you can’t rest. 

No matter how much sleep you get, you wake up feeling drained. It's as if your body is always running on low power, even though you're not doing anything particularly exhausting. 

  

  1. You feel emotionally numb or disconnected. 

You might go through the day without really feeling much of anything—no real highs or lows. You’re not necessarily unhappy, but joy and excitement feel out of reach. 

  

  1. You struggle to make decisions. 

Even simple choices like what to eat for dinner can feel overwhelming. Decision fatigue becomes a constant companion because your brain is too stuck to move forward easily. 

  

  1. Everything feels like it’s happening on autopilot. 

You do what needs to be done, but it’s like you’re watching yourself go through the motions, detached from the experience. 

  

  1. You avoid emotions at all costs. 

Dealing with emotions feels too overwhelming, so you just don’t. You may distract yourself with work, TV, or other activities to avoid facing uncomfortable feelings. 

  

  1. Your body feels tense all the time. 

Even if you’re sitting still, your muscles are tight, and relaxation seems impossible. You might experience frequent headaches, back pain, or jaw clenching without realizing it. 

  

How Trauma Traps You in Survival Mode 

Trauma impacts the nervous system in profound ways. When something traumatic happens, your brain activates a survival response—fight, flight, or freeze—to protect you. But when the trauma isn’t fully processed, it’s like your body gets stuck in that mode, even if the danger has long passed. 

  

The freeze response is particularly tricky because it can be subtle. Unlike the fight-or-flight reaction, where you can clearly feel panic or urgency, the freeze state is quieter and more internal. You might be able to function externally—go to work and take care of your responsibilities—but inside, you’re emotionally locked up. 

  

For some, this becomes a long-term state where they “cope” but don’t thrive. The trauma remains stored in the body, leaving you constantly stuck in survival mode, unable to fully engage with life. 

  

Why It’s So Hard to Recognize 

One of the reasons functional freeze can be hard to recognize is because it doesn’t look like what we typically associate with trauma responses. You’re not having panic attacks or meltdowns; you’re not isolating yourself or visibly struggling. From the outside, everything looks fine. You’re going to work, hanging out with friends, maybe even exercising regularly. 


But internally, it’s a different story. There’s a disconnect between how you appear and how you feel. People in functional freeze are often high achievers or the “strong” ones in their circle, which makes it even harder to admit when something is wrong. 

  

Breaking Free: How to Start Healing 

The good news? You don’t have to stay stuck in a functional freeze state. There are ways to start healing and reconnecting with your emotions and body. Here are a few steps to get started: 


  1. Acknowledge what’s happening. 

The first step is realizing that what you’re experiencing is real. It’s not “just in your head” or something you should push through. Recognizing that you’re stuck is key to getting unstuck. 

  

  1. Seek professional help. 

A therapist, especially one experienced in trauma, can help guide you through the process of understanding and processing your trauma. Somatic therapy, which focuses on the connection between the body and emotions, can be especially helpful for those in a frozen state. 

  

  1. Practice mindfulness and grounding techniques. 

Mindfulness exercises can help you reconnect with your body and the present moment. Simple grounding techniques like deep breathing, body scans, or even walking barefoot can help you feel more in tune with your surroundings. 

  

  1. Give yourself permission to feel. 

Start small by allowing yourself to feel your emotions, even if they’re uncomfortable. Journaling, art, or even just talking to a trusted friend can help you begin to process what’s been locked away. 

  

  1. Reconnect with activities that bring you joy. 

In a frozen state, joy and pleasure can feel distant. Slowly reintroduce hobbies or activities that used to make you happy, even if they feel awkward at first. Over time, this can help thaw the emotional numbness. 

  

Moving Forward: You Can Thaw Out 

Living in a functional freeze state may feel like you’re stuck in neutral, but it doesn’t have to be a permanent state. By recognizing the signs, understanding the connection to trauma, and seeking the right kind of help, you can begin to break free. Healing is a journey, but taking that first step toward acknowledging where you are is often the hardest—and most important—part. 

  

Remember, you deserve more than just “getting by.” You deserve to thrive. 

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