Break free from the ‘Functional Freeze’: Tips to reclaim your calm

In today’s high-pressure world, many people find themselves stuck in a ‘Functional Freeze’ state. Lara Nercessian, a psychological well-being expert, dives into the warning signs and shares tips to help calm an overwhelmed nervous system.

in a society that values extrinsic measures of success, many ambitious individuals tend to experience their careers and lives in a ‘Functional Freeze’ state. In this state, individuals appear to be operating as usual – they go to work, attend social events, tend to their chores and other personal or carer responsibilities. However psychologically, they may be experiencing what is referred to as a ‘Functional Freeze.’

Functional freeze

 During times of stress or throughout a traumatic event, our nervous system will elicit one of four typical responses – fight, flight, freeze or fawn. These responses are designed to safeguard us from potential threats or danger.

A ‘freeze’ response is typically elicited when our bodies’ nervous system shuts down to prepare for an ‘attack’.  In this state, an individual may experience the inability to communicate or respond, and feel ‘stuck’.

A ‘Functional Freeze’ occurs when an individual is experiencing their nervous system’s ‘freeze’ response. However, rather than the body returning to its normal, relaxed state, the underlying symptoms continue and the body remains in a ‘Functional Freeze’ state.  In this state, individuals are able to perform outwardly tasks and appear to be functioning as normal. They have an ability to carry on with their jobs and usual responsibilities, appearing seemingly unaffected on the outside. However, the underlying signs and symptoms remain, and it can result in a variety of longer-term effects.

Warning signs

Whilst it may be difficult to identify, there are a number of physical, psychological, emotional and behavioural warning signs you’re living in a ‘Functional Freeze’ state.

These can include:

• Physical Symptoms: Body aches and pains, stomach issues, fatigue and a feeling of heaviness.
• Anxiety & Depression: An overall feeling of anxiety or dread, without being able to pin point the exact cause.
• Irritability: Feeling easily frustrated and irritable. This could result in overreacting or underreacting towards external situations and events.
• Procrastination: Procrastinating on simple tasks and projects, and a feeling of being overwhelmed or demotivated.
• Withdrawal: Isolating from people and social events, and feeling disconnected from people or the world.

How to soothe an overwhelmed nervous system

• Physical Activity: Exercise and engaging in physical activity can release tension, move emotions and excess energy through the body and increase levels of relaxation. Even a slow walk outside can increase dopamine levels and regulate the sympathetic response.
• Breath Work: Practicing slow, rhythmic breathing can induce a calming effect on our cortisol levels. Techniques such as box breathing affect the body’s physiology and behavioural responses.
• Tapping: Tapping is a powerful and simple strategy to help ground and move the body out of survival mode. By tapping on certain pressure points, it helps the body to activate the relaxation response.
• Meditation: Practicing mindfulness and meditation can support with the mind / body connection, and cultivate more presence and a sense of calm.
• Nature: Spending time outside in nature can help you to reconnect and create a sense of groundedness.

In a high-performance culture, understanding the mind-body connection can be hugely beneficial in regulating our emotions and managing our bodies physiological response. Identifying the underlying cause of trauma by speaking to a trauma informed therapist and integrating self-care practices into our daily routines can help to soothe an overwhelmed nervous system.

Want more? Get our newsletter delivered straight to your inbox! Follow Kochie’s Business Builders on Facebook, Twitter, Instagram, and LinkedIn.