When you can’t seem to start the things you need to do, it’s easy to think that you’re lazy or have a lack of discipline. But if this freeze comes with a real desire to do things, but you can’t get started, the problem may not be motivation at all.
This can be a sign of what some people call a ‘functional freeze.’ It describes feeling mentally stuck, even while continuing to manage many daily responsibilities.
This page explains:
When you encounter a threat you can’t fight or escape, your body can move into a state where it “shuts down” for protection.[1] A functional freeze describes part of that emotional shutdown response that can last long after the original danger has passed.
Before we explain what a functional freeze is, it’s important to understand the different states your body can enter depending on the type of danger you’re experiencing:[2][3]
Functional freeze is a close relative of the freeze response, but instead of becoming completely immobilized, the person continues their day-to-day life as normal.[4] This is why a functional freeze can be difficult to spot in other people and, in some cases, even in yourself.
A functional freeze isn’t a clinical diagnosis, which means if you suffer from it, you won’t be diagnosed with it specifically. But the experience described by the term may be associated with a diagnosable condition. Let’s examine some of the signs of being frozen so that you know when to take action.
A functional freeze can be difficult to spot largely because most of the symptoms are experienced internally. If you’re in a functional freeze, you might notice:[4]
A common theme among these experiences is wanting to do certain things, but feeling as though your body and brain are working against you. This demonstrates that it’s not a lack of motivation or laziness, and instead is something that deserves more attention from a mental health standpoint.
If you’re dealing with ongoing stress and chronic overwhelm, it can keep your nervous system in an almost “braked” state, like the handbrake is on even when you want to move. If this happens over a long period of time, chronic stress wears down the body’s stress-regulation systems, which can leave you feeling exhausted and flat, rather than alert.[5]
Under heavy stress, the prefrontal cortex, which handles planning and getting started, is dialed down while the brain’s more primitive alarm circuits take over.[5]
Polyvagal theory is one framework used to explain this response. It proposes that when faced with an overwhelming threat, the nervous system can shift into shutdown or immobilization.[6] This puts you into survival mode rather than a state where you can more easily take action, and can help to explain why a functional freeze occurs. However, the theory is scientifically debated, and its specific explanations of how the nervous system creates these states are not universally accepted.
What is accepted is that extreme stress can leave you frozen, disconnected, or unable to act.
While a trauma freeze can come as a response to a traumatic event, similar symptoms can often present in other mental health conditions. This is important to understand because if you’re feeling the symptoms of a functional freeze but can’t pinpoint the trauma that may have caused it, it could be a similar response linked to another condition.
Research shows that people with attention-deficit hyperactivity disorder (ADHD) have a real difficulty with the mental skills behind starting and organizing tasks.[7] Executive functions are the mental processes behind this, and when they’re impaired for any reason, it can present as trouble with starting and finishing tasks, which is seen in functional freezing.
This has led to a popular term being used in the ADHD community known as ADHD paralysis, which describes the functional paralysis of feeling frozen and unable to start tasks. ADHD can often cause this inability to act that is experienced as ‘freezing’.
Those with depression may experience depression fatigue and a loss of motivation, as well as a slowing of thoughts and movement.[6] These symptoms are some of the most commonly reported in those experiencing a depressive episode, and can often be confused with a functional freeze.
Anxiety can cause avoidance and a type of paralysis, sometimes referred to as anxiety paralysis, where you find it too difficult to make a decision or act. Avoidance can occur in those with anxiety as it eases the discomfort caused by the condition.[8]
AMFM is here to help you or your loved one take the next steps towards an improved mental well-being.
If you’re in the midst of a functional freeze, or prone to it, understand that it’s not a permanent state and there are methods that can help you get out of it. The main thing to remember is that it works better to calm down and work with your nervous system, rather than against it.
If starting a task feels impossible, one of the best things you can do is break it up into small chunks.
For example, if you’re at work and you need to finish an assignment, start by turning on the computer. From there, you’re then able to address the next task. This might be signing into the computer, followed by opening the app you need to use.
Breaking tasks into tiny actions makes it feel more manageable, lowering the stress that can lead to freezing.
There’s solid evidence that engaging in physical activity can improve overall mood and even executive functioning. One meta-analysis found that physical activity helped those with ADHD improve inhibitory control, working memory, cognitive flexibility, switching between tasks, and planning tasks.
The analysis also found that the type of physical activity was important, with sports being the most effective, followed by aerobic exercise and exergaming, where physical activity and video games are combined.[9]
Being stuck in a functional freeze can be a very frustrating place to be in, especially when you want to do something but can’t find the “start” button.
If you weren’t aware that what you’re going through has a name, it can become easy to point the finger inward and accuse yourself of being lazy. This can only make freezing worse, which is why self-compassion is important to practice. In fact, self-compassion is linked to greater overall well-being.[10]
If practiced correctly, these strategies can help with easing a functional freeze. However, if you’ve tried these for a period of time and noticed no change or improvement, you may need more intensive support.
Coping strategies can help with loosening freezes, but if you’re stuck in one for a long period of time, or you’re often prone to them, it’s a sign that the root cause needs addressing.
That could be something that was never identified, like trauma that went unrecognized, or depression, anxiety, or ADHD. Grief belongs in this list, too. Many describe a freeze-like state after losing someone close to them or at the end of a relationship. In many cases, this response is temporary, but for some, it sticks around and needs support to move through.[1][3]
If these root causes have existed for a long time without being recognized, it can be difficult to know when it’s time to reach out for help. If you’ve noticed any of the following, consider seeking support:
If any of this sounds familiar, know the freeze isn’t something that you have to keep dealing with. Getting to the root cause could really help your situation, and that starts with the right support.
A Mission For Michael (AMFM) provides treatment for adults experiencing various conditions. Mental Breakdown support is a phone call away – call 866-478-4383 to learn about our current treatment options.
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The first real step in dealing with functional freezing is to uncover what’s driving it, and that’s what a proper assessment does. At AMFM Mental Health Treatment (A Mission for Michael), that’s where our team starts, working with you to get clear on the root cause before anything else. We believe in treatment persistence and will personalize your treatment plan so you can achieve lasting, life-changing outcomes.
If a condition like depression, anxiety, trauma, or ADHD is identified, our clinicians can form an approach that treats these aspects directly. We use proven evidence-based therapies like cognitive behavioral therapy (CBT) and dialectical behavior therapy (DBT), along with specialist trauma therapies like Eye Movement Desensitization and Reprocessing (EMDR).
We offer an intimate, focused mental health treatment experience for adults in home-like settings that are carefully maintained to be peaceful, comfortable spaces. In addition to residential treatment, AMFM Mental Health Treatment also offers multiple levels of outpatient treatment.
Our locations in California, Minnesota, Virginia, and Washington accept insurance and are in-network with most major providers. To check your insurance coverage for mental health care, simply complete our confidential online verification form.
Learn about our admissions process online or call us at 866-478-4383 to learn more about how we can support your mental well-being. Our compassionate team is available 24/7 to answer your questions and provide guidance with no obligation.
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At AMFM, we strive to provide the most up-to-date and accurate medical information based on current best practices, evolving information, and our team’s approach to care. Our aim is that our readers can make informed decisions about their healthcare.
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