As I sit here writing this, it’s minus three degrees celsius outside. The sky is clear and blue, yet on the ground, frost and snow clings to everything.
And it reminds me of how we can feel sunny on the outside, seemingly "fine," but inside, things can feel very different.
This inner frostiness is what's known as functional freeze—a state where our nervous system is stuck in survival mode. It’s a common yet often unspoken experience, and not something we're used to giving space to. Especially when you're on the treadmill of business building, family supporting, and trying to have some sort of social life!
Let’s explore what functional freeze is, how to recognise its signs, and three gentle ways to begin melting it.
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.
We see this behaviour in animals, especially domesticated dogs overwhelmed by stress, they shut down and stay still because it’s safer than acting out (fight/flight), seemingly 'calm' but inside feeling stuck.
I distinctly remember puppy Loki behaving like this in 'puppy play school' - just like his mamma, not comfortable in overcrowded, chaotic environments!
And for us as humans, this overwhelm happens due to our multiple responsibilities, roles, pressures, and perhaps unresolved stresses from experiences in our lives that can lead to this state of inner paralysis.
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 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.
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.
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.
Deeper Support for Functional Freeze
While these practices are powerful, deeper layers of functional freeze may need more intentional care and tending to.
As a certified Regenerative Alchemy Somatic Coach, I specialise in helping people work through stuck patterns using a body-led, nervous system centered approach.
Book an initial somatic coaching consultation to see how together, we can melt those layers of freeze slowly and gently.
Or join my Nourish email community, where you’ll receive a free orienting practice to get started.
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