It’s Not Just Fight or Flight: 5 Signs You’re Actually Stuck in a Functional Freeze

Have you ever felt like you're moving through life on autopilot? You’re completing tasks, answering emails, and going through the motions, but internally, you feel completely checked out. You might be in what mental health professionals call a "functional freeze."

This term has gained traction on TikTok and other social media platforms lately—resonating with users who feel stuck, exhausted, and emotionally disconnected, even as they continue to seemingly function in everyday life.

Unlike a full-blown freeze response that renders you immobile during a traumatic or stressful event, a functional freeze is more subtle and often more chronic. It’s the state of appearing fine on the outside while feeling overwhelmed, numb, or paralyzed internally. And experts say it’s a nervous system response that often goes unrecognized and untreated.

So, how do you know if you’re stuck in functional freeze, and more importantly, how do you begin to thaw it out? We spoke with licensed mental health professionals to help break it all down, and here's everything you need to know.

What is a functional freeze?

“Functional freeze describes a state where a person feels mentally stuck or unable to take action in a situation in front of them, even though they may not be physically immobilized,” says Carly Harris, LMFT, a licensed therapist at Newport Healthcare. “It’s like hitting a mental pause button in your brain where you might not be able to think clearly, and making decisions becomes increasingly challenging.”

Intense stress, fear, or emotional overload can put you into a functional freeze, according to Harris. Past trauma can also trigger it because it's often a result of your brain “shutting down” to protect you from the lingering pain.

This response is rooted in the nervous system. When you experience a stressful or traumatic event—whether physical or emotional—your body initiates a stress response known as “fight, flight, or freeze” to protect you from potential harm, Jeffrey Ditzell, DO, a psychiatrist based in New York City, tells Well+Good. 

“[The freeze state] is meant to place us in a non-threatening position to the trauma we are experiencing, either by mimicking ‘playing dead’ or exhibiting behaviors that convey that we are pleasant, amenable, and non-confrontational,” according to Marcia Bonato Warren, MA, LPC, a trauma-informed somatic therapist in Boulder, Colorado. 

During a functional freeze, you might still be able to go to work or socialize, but your emotional and cognitive systems are dialed way down. “Functional freeze still embodies the internal experience of feeling frozen, but allows us enough movement to outwardly respond to our environment and others, appearing to be ‘normal,’” Bonato Warren explains. 

Any of this sound familiar? Here are some key signs that can help you identify if you’re in a functional freeze—plus, what to do about it.

1. You feel disconnected or numb

Mental and emotional disconnection are hallmark signs of functional freeze. “Mentally and cognitively, you might feel numb, zoned out, and unable to make decisions or focus on the situation in front of you,” says Harris.

According to Warren, this emotional numbness can separate you from your reality. “It may feel much more difficult to access and express feelings, and when they do arise, they come with a sense of flatness or dissociation,” she says.

2. Your body feels heavy or tense

Even if your mind is dissociating, your body often gives you clues that it’s under stress. According to Harris, “Your body might feel heavy, tense, or frozen, and you may breathe shallowly.”

Bonato Warren adds that during a functional freeze, your body may slow down so much that you experience “numbness, lethargy, increased sleep or sleepiness, slow heartbeat, difficulty talking, or digestion problems.”

Essentially, this is your body hitting the brakes on your motor system (aka the system that controls movement) so it can focus its energy on figuring out what to do next.¹

3. You can’t think clearly

Another major sign is brain fog. “A functional freeze can result in the person continuing to appear as if they are functioning ‘normally,’” Dr. Ditzell explains. "However, they may be slowed down as far as their emotional experience and speed of processing information.”

Again, that’s because your body goes into survival mode in response to chronic stress. It does this so your body can devote any extra energy it has to figuring out how to escape the threat.²

Warren agrees, noting that cognitive symptoms can include “confusion, forgetfulness, vague or fuzzy thoughts, or difficulty tracking time or recalling information.”

4. You’re going through the motions, but feel checked out

From the outside, you may look like you’re holding it together. But inside, you’re detached. Bonato Warren describes this as appearing outwardly involved in relationships or work, but inwardly feeling “checked out, helpless, or self-isolated most of the time.”

And in some cases, this detachment can feel ongoing. "If the trauma is chronic, such as what happens through abuse, systemic oppression, or disease, a person may remain in functional freeze as the best option the body can use to manage the level of stress and discomfort it is experiencing,” Bonato Warren explains. 

But why, exactly? Functional freeze is a state of shutdown meant to minimize physical and emotional harm. It allows you to operate on autopilot—enough to get through the day, but unfortunately, not much more.

5. You’re feeling depressed or unmotivated

Functional freeze can look a lot like depression, with symptoms such as low motivation, emotional numbness, and a lack of enjoyment in daily life. But the root cause may be a nervous system stuck in a loop of unprocessed trauma or chronic stress. Harris explains that this state is often triggered by “heavy feelings of stress, fear, or emotional overload,” and can persist or worsen when the underlying trauma remains unresolved.

That said, the overlap isn’t just behavioral. The physiological effects of chronic stress—like elevated cortisol levels—may also contribute to clinical depression, according to a review published in Current Neuropharmacology.³

How to get out of functional freeze

Getting out of a functional freeze state takes self-awareness and nervous system regulation. Our experts agree that small, mindful steps can go a long way—and here's what they recommend.

Get curious

Bonato Warren recommends beginning with gentle self-inquiry—approaching your functional freeze with curiosity rather than judgment—as a first step toward healing. She suggests asking yourself the following questions:

• Was there a particular trauma that may have brought about a functional freeze in my body?
• If so, what are the triggers that I’ve noticed that either put me into functional freeze, or keep me there?
• What does it feel like when I’m not in functional freeze? And what helps me get to this feeling of safety, comfort, or grounding?

Reconnect with your body

Harris suggests movement and breathwork as immediate tools. “You can move your body gently, focus on your breath, name things that you might see, feel, and smell to become present,” she says.

Bonato Warren also recommends tuning into how your body feels in the moment. Consider asking yourself these questions:

• In what ways do I feel my body (if at all)?
• Are there movements I like, or don’t like?
• Are there parts of my body that feel safe and strong, or numb and disconnected?

Rest and nourish yourself

Dr. Ditzell emphasizes the basics: “Regular physical activity, proper nutrition, and adequate sleep can facilitate one’s ability to cope.” So as much as you might groan when your healthcare provider tells you it's important to stay hydrated, move your body, eat nutritiously, and get good sleep, they're actually right.

Build emotional awareness

“Because functional freeze disconnects us from ourselves, we often don’t know where to start as we try to ‘thaw’ from this state,” Bonato Warren explains. When this happens, it's a good idea to try and reconnect with your emotions. She recommends reflecting on these questions:

• What emotions am I able to feel? 
• Which ones feel inaccessible or impossible to express? 
• What do I notice about my thoughts? And are they repetitive, loud, and insistent or fuzzy, distant, and fleeting? 

Reach out for support

Talking to a trusted friend or therapist can help bring you out of isolation and remind your system that you’re not in danger anymore. “Talk to someone for support and be kind to yourself in the challenging situation,” Harris says.

And if it feels difficult to manage it all on your own, it's important to remind yourself that support is available. You might start out by reaching out to your healthcare provider about your symptoms. They can help you understand what you're going through and even refer you to other specialists, like a licensed therapist or psychiatrist, for a treatment plan that is tailored to your needs.

The bottom line

Functional freeze is a subtle but serious response to stress or trauma, causing you to feel stuck, flat, or foggy even as you keep showing up to life. If you're noticing signs like numbness, lack of motivation, or mental fog, these are signs your body is doing its best to protect you despite the stress that you might be under.

But if you're looking for ways to defrost yourself from this state, there are strategies you can try. Consider grounding yourself through movement, breathwork, or mindful observation. And if these feelings persist or begin to impact your relationships, work, or well-being, connect with a mental health professional. You deserve to feel present in your own life—not just functional.