Feeling Stuck? Melting Nervous System Functional Freeze

If you're in the UK like me, chances are you may have had some of the white stuff this first week of 2026. The freezing temps and the slippery streets may have made your week more challenging, and especially if you're already prone to 'functional freeze'. That state - just like when you're trying to walk down an icy path and walk like a normal person rather than a newborn penguin - you're trying to seem 'fine' on the surface, but beneath the surface, it's a different story. You've probably already heard of the fight/flight/freeze nervous system states, and so in this blog I break the ice (see what I did there, I know, tedious) specifically on what functional freeze is, how it's created in our nervous system, and what you can do to begin gently thawing your own potentially icy landscape.

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What Is Functional Freeze?

Functional freeze happens when your nervous system is in a constant state of alertness. Unlike the "fight or flight" response, freeze feels like being stuck while still appearing to function outwardly. And in our constantly-on, overstimulating world, it's no surprise that many of us are feeling like this.

This reaction starts in your nervous system first, then your body reacts and tenses up, or 'freezes'. So it's not just about being stuck in your head - there's a much deeper reaction going on in your soma (your whole being). This 'shut down' response of appearing fine on the surface, is our conditioned response as humans for protection to stay 'safe' - to not to seem too much, too emotional, too overwhelmed. And it's not a state that helps us truly thrive in the long term.

We see this shut down behaviour in animals, especially domesticated dogs overwhelmed by stress, they're more still, because it’s safer than acting out (fight/flight), seemingly 'calm' on the outside, but feeling stuck on the inside. It's a survival strategy that's no different for us.

I distinctly remember puppy Loki behaving like this in 'puppy play school' - just like his mamma, not comfortable in overcrowded, chaotic environments!

4 month old Loki having none of that daycare chaos!

And for us as humans, this overwhelm happens due to our multiple responsibilities, roles, pressures, and perhaps unresolved stresses and traumas from experiences in our lives that can lead to this state of inner paralysis and stay stuck in our bodies for, well, decades, until we really start tending to it.

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Signs of Functional Freeze

It’s easy to miss the signs when we’re so used to keeping up appearances. You might feel:

In your body:

• Persistent tension, aches, and pains

• A lack of energy or motivation

• Feeling “slow” or drained of vitality

In your mind:

• Decision fatigue and indecision

• Difficulty in taking action on things

• Staying 'stuck' in repetitive thoughts

In your life:

• Feeling isolated even when with people

• Staying in safe but unfulfilling situations

• Appearing to function but feeling deeply stuck

  
  

Functional freeze keeps us stuck in environments that aren't supportive

Functional freeze can be experienced as anxiety or depression which are often deemed as 'mental health' issues. But often it's your nervous system’s way of saying, “I’m overwhelmed.”

To truly melt these layers of freeze, it doesn't start in your mind, it starts with your body.

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Three ways to melt functional freeze

Here are three simple, somatic practices to help you begin thawing out:

1. Free Movement

Move in a way that feels good to you. There’s no goal here—start gently and notice how your body wants to move.

Maybe sway your hips, roll your shoulders, or stretch your neck.

Put on your fave 'slow-dance song' and allow tension to unfurl naturally.

My current favourite song to move to is this.

2. Sighing

Take a deep breath in, and as you exhale, let out a satisfying sigh. This simple act activates the calming "ventral vagal" state of your nervous system.

Try doing this throughout the day—set a timer to remind yourself if needed. Notice how sighing may lead to other sensations: a smile, a softening, or even a sense of relief.

3. Orienting

This practice involves slowly letting your gaze wander around your environment. With soft eyes, notice the details around you. Then, tune into how your body feels in response.

This is a simple way to signal safety to your nervous system. I recommend doing this before starting work or whenever you transition between spaces.

Want to try it for yourself? Try my guided somatic orienting practice here.

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Deeper Support for Functional Freeze

While these practices are powerful, deeper layers of functional freeze may need more intentional care and tending to.

You can work with me 1:1 if you want to go deeper into somatic embodiment and melting functional freeze for the long term, or if 1:1 isn't for you right now, you can grab my free Nervous System Rewilding Guide to take your journey further.