Understanding Functional Freeze
Getting Unstuck and Moving Forward
Functional freeze is a state where individuals feel stuck or immobilized in their day-to-day lives despite not facing immediate danger. This response is a manifestation of the freeze response to chronic stress or trauma, affecting many aspects of a person’s life, including work, relationships, and personal well-being. Understanding functional freeze and learning strategies to overcome it can help individuals navigate their reactions more effectively.
What is Functional Freeze?
Functional freeze is part of the body's autonomic nervous system reaction to stress, similar to the classic freeze response seen in acute danger situations. However, instead of being a temporary state triggered by immediate threats, functional freeze occurs in response to ongoing stressors and can persist, impacting daily functioning.
According to Dr. Peter Levine, an expert in trauma therapy and author of "Waking the Tiger: Healing Trauma," the freeze response is a survival mechanism designed to protect us from harm. When it becomes chronic, as in functional freeze, it can hinder our ability to engage fully with life.
Why Does Functional Freeze Occur?
Functional freeze occurs when the brain perceives ongoing stress or trauma as insurmountable, leading to a state of immobilization. This can result from various stressors, including work pressure, relationship difficulties, or unresolved trauma. Dr. Bessel van der Kolk, in his book "The Body Keeps the Score," explains that traumatic experiences can disrupt the brain's ability to process and respond to threats appropriately, leading to a heightened freeze response even in non-threatening situations.
Exercises to Get Unstuck
Grounding Techniques: Grounding techniques help reconnect with the present moment and the physical body. Simple exercises include focusing on your breath, feeling your feet on the ground, or engaging in sensory activities like holding an ice cube or feeling different textures.
Movement and Exercise: Physical activity can release pent-up energy and reduce the feeling of being stuck. Activities such as walking, yoga, or dancing can be particularly beneficial. Movement helps activate the parasympathetic nervous system, counteracting the freeze response.
Progressive Muscle Relaxation: This technique involves tensing and then relaxing different muscle groups in the body. It can help reduce physical tension associated with the freeze response and promote relaxation.
Mindfulness and Meditation: Practicing mindfulness and meditation can increase awareness of your body and mind, reducing the tendency to freeze. Apps like Headspace or Calm offer guided meditations designed to reduce stress and anxiety.
Creative Expression: Engaging in creative activities such as drawing, writing, or playing music can provide an outlet for emotions and help process feelings contributing to the freeze response.
Tips for Navigating Functional Freeze
Acknowledge the Response: Recognize and accept that functional freeze is a natural reaction to stress. Acknowledging it without judgment can reduce feelings of shame or frustration.
Develop a Safety Plan: Create a plan for when you feel the freeze response coming on. This could include having a list of grounding techniques, a trusted person to call, or a safe space to retreat to.
Practice Self-Compassion: Be kind to yourself. Understand that overcoming the freeze response is a process that takes time and practice.
Seek Professional Help: If functional freeze significantly impacts your life, consider seeking help from a therapist. Therapists trained in trauma-informed approaches can provide guidance and support. Cognitive-behavioral therapy (CBT), Eye Movement Desensitization and Reprocessing (EMDR), and somatic experiencing are effective therapies for managing functional freeze.
Build a Support System: Surround yourself with supportive friends and family who understand your experiences and can offer assistance when needed.
Educate Yourself: Learning more about functional freeze and trauma can empower you to better understand and manage your reactions. Books, articles, and workshops can provide valuable insights and tools.
Expert Insights
Dr. Peter Levine emphasizes that the freeze response, while adaptive in life-threatening situations, can become maladaptive when it persists in daily life. His work in somatic experiencing highlights the importance of reconnecting with the body to release the energy trapped by the freeze response.
Dr. Bessel van der Kolk’s research underscores the importance of integrating mind and body approaches to heal from trauma. He advocates for therapies that address the physiological and psychological aspects of the freeze response to help individuals regain control over their lives.
Conclusion
Functional freeze is a complex but understandable reaction to chronic stress and trauma. By recognizing this response and implementing strategies to get unstuck, individuals can navigate their reactions more effectively and improve their overall well-being. Remember, seeking help from a therapist can be a crucial step in this journey, providing the support and tools needed to move forward.
By taking proactive steps and seeking appropriate support, you can learn to manage functional freeze and lead a more empowered and fulfilling life.
References:
Levine, P. A. (1997). Waking the Tiger: Healing Trauma. North Atlantic Books.
van der Kolk, B. (2014). The Body Keeps the Score: Brain, Mind, and Body in the Healing of Trauma. Penguin Books.