In moments of overwhelming threat, the human body instinctively shifts into survival mode, guided by the autonomic nervous system. Most people are familiar with the fight-or-flight responses: the heart races, muscles tense, and the body prepares to act. But when neither fighting nor fleeing seems possible, the body may instead freeze. This is a powerful, ancient survival strategy rooted in our evolutionary biology.

The freeze response—while adaptive in moments of extreme threat—can persist long after the danger has passed, becoming a functional freeze state. This persistent immobility not only disrupts daily life but is also a reflection of unresolved trauma stored in the body. 

This blog explores what functional freeze symptoms are, their causes, and what to focus on to resolve the functional freeze state..

The Freeze Response: A Protective Shutdown

The freeze response emerges when the nervous system perceives a threat as insurmountable. It begins with an initial surge of activation in the sympathetic nervous system, which prepares the body for fight or flight. When escape or defense feels impossible, the parasympathetic nervous system intervenes, creating a shutdown to conserve energy and reduce pain in the face of potential harm.

In this state, the body may appear calm, but underneath the immobilization lies a torrent of unresolved fight-or-flight energy. This dual activation—high sympathetic activation combined with parasympathetic shutdown—creates the freeze response.

For example, consider a gazelle being chased by a predator. When escape is no longer an option, it collapses, feigning death. This freeze state may deter the predator or lessen the animal’s pain if it is attacked. In humans, this same mechanism can activate during a traumatic event, such as a car accident or an assault.

When Freeze Becomes Functional Freeze

Functional freeze occurs when the nervous system gets stuck in this survival mode, even after the immediate danger has passed. While the acute freeze response is a temporary, protective mechanism, functional freeze is a chronic state of disconnection and immobility.

For instance, imagine someone who grew up in a chaotic, abusive household. As a child, they may have relied on freezing to survive situations where fighting back or escaping wasn’t possible. Over time, this survival strategy becomes hardwired into their nervous system, persisting into adulthood even in safe situations. This individual might find themselves unable to speak up at work, make decisions, or engage in meaningful relationships, trapped in a cycle of functional freeze.

Symptoms of Functional Freeze

The functional freeze response can manifest in many ways, affecting the body, mind, and emotions:

Physical Symptoms

• Immobility: A sense of being stuck or frozen, unable to act even when action is needed.

• Muscle Tension or Numbness: The whole body or parts of the body may feel tight, heavy, or disconnected.

• Chronic Fatigue: The unresolved energy of the freeze state can leave individuals feeling drained and exhausted. 

For example, someone might feel frozen in their chair during a work meeting, unable to voice their opinion despite knowing it is safe to do so.

Cognitive Symptoms

• Mental Fog: Difficulty focusing or making decisions.

• Disconnection from Reality: Feeling spaced out or detached from the present moment.

Consider a student who struggles to complete assignments, paralyzed by feelings of overwhelm, even though they are capable of handling the workload.

Emotional Symptoms

• Numbness: A lack of connection to one’s emotions or to others.

• Overwhelming Fear or Helplessness: Feeling trapped or powerless, even in non-threatening situations.

A trauma survivor, for instance, may feel emotionally shut down during joyful or painful moments, such as a wedding or a loss, because their nervous system remains locked in freeze.

The Roots of Functional Freeze in Trauma

Functional freeze often develops in response to unresolved trauma, particularly when the trauma occurred in childhood. Children are especially vulnerable because they lack the resources or autonomy to fight or flee. In such cases, freezing becomes their only option for survival. 

However, the functional freeze state can develop outside of childhood from other types of traumas. Below is a list with some examples:

Interpersonal or Relational Trauma

These types of trauma involve harm caused by another person, often in relationships that should provide safety and care.

• Childhood Abuse or Neglect: Physical, emotional, or sexual abuse, as well as chronic neglect or abandonment.

• Domestic Violence: Exposure to or experience of ongoing partner abuse or violence.

• Betrayal Trauma: Emotional harm caused by someone close, such as a caregiver, partner, or authority figure.

Developmental Trauma

Trauma occurring during formative years, affecting emotional, cognitive, and relational development:

• Unstable Home Environments: Chronic conflict, instability, or substance abuse in the household.

• Attachment Trauma: Lack of emotional attunement, affection, or responsiveness from caregivers.

• Parental Loss or Absence: Death, incarceration, or prolonged separation from a caregiver.

Complex Trauma/C-PTSD

Trauma resulting from repeated exposure to harmful situations:

• Chronic Abuse or Neglect: Over years or in multiple relationships.

• Human Trafficking: Prolonged periods of exploitation.

• Long-Term Bullying or Harassment: Emotional, social, or physical harm over extended periods.

To learn more about Complex PTSD and how it is different from PTSD you can read more here.

Acute Traumatic Events

Single or short-term overwhelming incidents can also trigger functional freeze, especially if they feel inescapable.

• Assault or Violent Crime: Physical or sexual assault, robbery, or other sudden violence.

• Natural Disasters: Being trapped in life-threatening situations (e.g., earthquakes, floods).

• Accidents: Car crashes or injuries where the individual feels powerless.

Medical or Health-Related Trauma

Trauma caused by experiences related to illness, injury, or treatment:

• Medical Procedures: Feeling helpless or immobilized during surgery, treatment, or prolonged hospitalization.

• Chronic Illness or Pain: Persistent physical suffering that feels beyond one’s control.

• Birth Trauma: Difficult or life-threatening childbirth experiences.

Institutional or Systemic Trauma

Trauma stemming from systemic or institutional harm, often prolonged and pervasive:

• Discrimination or Oppression: Racism, sexism, ableism, or other forms of systemic bias.

• War or Political Oppression: Refugee experiences, displacement, or exposure to violence and persecution.

• Incarceration: Trauma from imprisonment or systemic injustice.

Secondary or Vicarious Trauma

Trauma experienced through indirect exposure to the suffering of others:

• Caregiver Trauma: Emotional exhaustion or freeze from providing care to those with severe illness or trauma.

• Vicarious Trauma: Witnessing or hearing about others’ traumatic experiences (e.g., first responders, therapists).

Complex Loss and Grief

Grief can also lead to a functional freeze response, particularly when tied to overwhelming circumstances:

• Sudden or Violent Death: Losing loved ones to sudden accidents or violence.

• Ambiguous Loss: Unresolved losses, such as missing persons or estranged relationships.

Each type of trauma involves circumstances where fight or flight may not have been viable, leading the nervous system to resort to a freeze response. Healing often involves addressing the unique context of these experiences and processing the unresolved energy stored in the body.

Healing Functional Freeze: Steps to Recovery

How to get out of functional freeze requires you to help the body complete the fight-or-flight responses that were suppressed during the original trauma.  Reconnecting with your body, regulating your nervous system, and reclaiming a sense of agency are 3 important things to focus on and can be done with the below examples:

1. Cultivate Awareness

• Notice Your Body: Identify signs of tension, numbness, or immobility.

• Practice Mindfulness: Focus on your breath or sensations to stay present.

2. Regulate the Nervous System

• Gentle Movement: Slow stretches or deliberate actions can balance the nervous system. 

• Grounding Techniques: Use your senses (touch, sight, sound) to anchor in the present.

• Breathwork: Deep, steady breathing in through the nose calms the nervous system.

3. Release and Metabolize the Trapped Energy

• Shaking or Movement: Let your body naturally release pent-up energy.

• Expressive Actions: Dancing, jogging, or stretching helps discharge tension.

4. Build Safe Connections

• Therapeutic Support: Work with trauma-informed professionals who are trained in working with the nervous system.

• Social Support: Spend time with trusted individuals to rebuild trust and connection.

Conclusion

Freeze is a powerful survival mechanism designed to protect us in moments of extreme threat. However, when this response becomes chronic, it can disrupt daily life, leaving individuals feeling trapped, disconnected, and unable to move forward. Recognizing the symptoms of functional freeze and understanding its roots in unresolved trauma are essential first steps toward healing.

Recovery involves gently working with the body and mind to release the stored survival energy, regulate the nervous system, and build a sense of safety and agency. By cultivating awareness, practicing grounding techniques, seeking supportive relationships, and embracing therapeutic methods, individuals can begin to melt the freeze held in their body and reconnect with life.

While the journey out of functional freeze may take time, it is a profoundly transformative process that leads to greater resilience, emotional freedom, and the ability to fully engage with the present. Healing is not just about surviving—it’s about thriving.

Brianna Anderson, SEP

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