The human body is a marvel of complexity, with intricate systems that work in harmony to keep us alive and functioning. One of the most fascinating aspects of this biological orchestra is the nervous system and its ability to respond to different situations. While many of us are aware of the "fight or flight" stress response, there's another, less-known phenomenon called "functional freeze” that has wide-ranging impacts on our nervous system and health.
Continue reading below to explore what functional freeze is and how it can impact other body systems, its perception of energy reserves, and its capacity to heal.
Functional Freeze: A Survival Mechanism
The freeze response, is one of the body's ways of dealing with stress or danger, especially stressors or threats that feel overwhelming or insurmountable in some way. While the fight-or-flight stress response involves active responses like running from a threat or confronting it head-on, freeze is more passive. In this state, the body involuntarily chooses to freeze in order to avoid drawing attention to itself or making a situation worse.
This reaction is deeply rooted in our evolutionary history and was once crucial for survival when facing predators or other threats, especially in situations in which fleeing or fighting may not have been advantageous. In a sense, this gesture is akin to a creature of prey playing dead to wait until a potential predator loses interest in the hunt. Playing dead allows them the chance to rest and wait until a more opportune moment arises in which they can escape to their survival.
In modern culture, people may or may not have access to physical rest or the luxury of waiting until an overwhelming set of circumstances, a threatening relationship, or life situation has shifted. In that case, an internal state of freeze can be adopted by the nervous system even while the rest of our body tries to continue going about day-to-day life. This is what is meant by functional freeze.
The Freeze Response and its Impact on Body Systems
Functional freeze occurs when both the parasympathetic and the sympathetic nervous systems are activated. As a result, the lived experience of functional freeze includes a confusing mixture of extreme exhaustion and low energetic reserves while trying to respond to a stressful moment.
Functional freeze has profound impacts on various body systems:
Muscles: The musculoskeletal system may tense up or become immobile during a freeze, making it difficult to move or escape danger. Movements may feel stiff or rigid. During trauma activation, the body may not always be able to perceive the amount of pain it is experiencing.
Breathing and Respiration: Breathing becomes shallow and irregular, which can lead to decreased oxygen intake, an increased perception of stress, and an inability to access an internal feeling of relaxation (even at rest). Dizziness or lightheadedness may occur due to poor breath volume.
Cardiovascular system: The heart rate may slow down, leading to a drop in blood pressure. This can result in feeling weak, lightheaded, or faint. Some people may experience heightened changes in their heart rate when going from lying down to standing up. Others may experience a drop in temperature as circulation to the extremities is not as robust.
Digestive System: Functional freeze drastically impacts appetite and digestion. Overall, the digestive process slows down which may cause cause abdominal cramping pain, bloating, discomfort after meals, or nausea. A persistent, high level of stress trapped inside a body trying to rest may also manifest as weight loss, suppressed appetite, and disinterest in food. Lack of nourishment can perpetuate the low tone state of functional freeze.
Immune System: Chronic or repeated functional freezes can weaken the immune system, making the body more susceptible to illnesses and prone to poor recovery times.
The Emotional Landscape and Mood: When the freeze response is activated, it can lead to a range of emotional experiences, including:
Anxiety: The feeling of being trapped or helpless during a freeze response can trigger anxiety. This anxiety can persist long after the stressful event has passed.
Depression: Chronic or repeated experiences of functional freeze can contribute to feelings of depression. The sense of powerlessness and the inability to respond effectively to stressors can erode one's sense of self-efficacy and hope.
Irritability: The frustration of not being able to respond to a threat or stressor can lead to increased irritability. This can strain relationships and further contribute to emotional distress.
Emotional Numbness: Some individuals may experience emotional numbness or detachment during a freeze response. It’s common to feel as if the senses are dulled the full spectrum of the body’s sensations are less accessible. Sometimes this experience is labeled or described as ‘disassociation’ but not everyone relates to that word in the same way. Overall there may be a sense of emotional disconnection from oneself and others.
Social Connection: Social interactions might feel more draining. Depending on what the trigger or triggers may be for the functional freeze, more engagement with relationships may actually increase the experience of overwhelm and exacerbate functional freeze symptoms.
Functional Freeze and the Body’s Energy Levels
Energy levels are closely linked to the body's stress response, and functional freeze can have a profound impact on these energy levels. Here's how:
Fatigue: Functional freeze can be exhausting. The physical tension, changes in heart rate, and mental strain during the freeze response can drain your energy, leaving you feeling fatigued.
Sleep Disturbances: Prolonged or frequent freeze responses can disrupt sleep patterns, most often leading to an increased demand for rest, but occasionally leading to insomnia or poor-quality sleep.
Adrenal Fatigue: The adrenal glands play a crucial role in managing stress, and constant activation of the freeze response can lead to chronic fatigue, mood swings, and difficulty concentrating.
Decreased Motivation: Energy depletion from functional freeze can diminish motivation and productivity. The lack of energy to engage with life's challenges can perpetuate a sense of stagnation and frustration.
Functional Freeze and the Body’s Healing Response
A chronic state of stress and freeze can deeply impact several healing processes in the body, including:
Delayed Recovery: The body's ability to repair and regenerate tissues can be compromised during prolonged periods of stress and freeze. This can lead to slower recovery from injuries or illnesses.
Immune System Suppression: Stress-related freeze responses can suppress the immune system, making the body more susceptible to infections and illnesses.
Inflammation: Chronic stress and freeze responses can contribute to chronic inflammation, which is linked to a wide range of health issues, including autoimmune disorders and cardiovascular disease.
Psychological Healing: Emotional healing and processing of traumatic experiences can be impeded by functional freeze. Individuals may find it challenging to confront and cope with past traumas or emotional wounds.
Symptoms of Functional Freeze
When functional freeze is triggered, symptoms such as a racing mind, a sense of helplessness, and/or cold sweats may arise. It is important to note that not everyone responds to stress with a functional freeze, and individual reactions can vary. It’s also important not to judge your own body’s stress response: often the way we initially respond to stress can be deeply wired and automatic. Our goal is to learn a bit about ourselves and how to best tend to what is arising.
Integrating Nervous System Healing as one part of an overall Approach to your Body
Understanding the phenomenon of functional freeze is crucial for recognizing how our bodies respond to stress, threat, and danger — no matter their source. While the freeze response once played a vital role in protecting us from immediate threats, in the setting of our modern culture, chronic activation of functional freeze can lead to a cascade of physical and emotional challenges.
Recognizing the signs of functional freeze and implementing strategies to manage stress and activate the body's relaxation response is an important part of an overall approach to wellbeing and self-care. Of course, techniques such as meditation, breathwork, yoga, trauma-informed therapy, and mindfulness can help individuals regain control over their stress responses and promote healing, both physically and emotionally. But it’s also important to mention that sometimes addressing the nervous system is just one component of health. Some symptoms may have additional causes. We are complex beings.
Hopefully these insights help you to recognize and address signs of functional freeze in yourself and your loved ones so that we can better understand and care for our bodies and minds.
REFERENCES
❍ In an Unspoken Voice by Peter A. Levine
❍ The Pocket Guide to Polyvagal Theory and the Transformative Power of Feeling Safe, Stephen Porges
❍ Pocket Guide to Interpersonal Neurobiology, Dan Siegel
❍ The Politics of Trauma: Somatics Healing and Social Justice by Staci Haines
❍ Waking the Tiger: Healing Trauma: The Innate Capacity to Transform Overwhelming Experiences by Peter Levine