Written by Petra Brunnbauer, Wellbeing Coach
Petra Brunnbauer is an award-winning Wellbeing Coach, founder of The Jōrni® wellbeing platform, and host of the globally-ranked Jōrni Podcast. With a Master’s in Psychology and as a doctoral student in Mind-Body Medicine, Petra is committed to advancing holistic approaches to health and healing.
Have you ever felt stuck in your life, unable to move forward, even though the world around you demands constant action? This might not be stress or exhaustion but something less understood: Functional Freeze. This unique nervous system response to chronic stress traps you in a state of dual activation and shutdown, leaving you feeling stuck, overwhelmed, and disconnected. In this article, we’ll uncover seven key signs of Functional Freeze and how they may be showing up in your life.
What is Functional Freeze?
Functional Freeze is a lesser-known response to chronic stress that leaves your nervous system in a state of conflict, simultaneously activated and shut down. While this state can be hard to identify, it often manifests as subtle patterns in how we think, feel, and behave. Here are seven signs to look out for that might indicate Functional Freeze is affecting you.
7 signs you might be experiencing Functional Freeze
1. You feel emotionally numb
Instead of reacting with joy or sadness, you find yourself indifferent to the highs and lows of life. This emotional "flatline" can make relationships and passions feel distant. Activities that once brought you joy now feel hollow, and you struggle to connect with loved ones. Emotional detachment often leads to isolation and a sense of loneliness.
What to do: Start with mindfulness exercises that ground you in the present moment. Journaling about daily experiences can help you process and reconnect with your emotions over time. Additionally, prioritize open conversations with trusted friends or family members to rebuild emotional bonds.
2. You’re always exhausted
No matter how much sleep or rest you get, you feel perpetually drained. This is your body’s way of signaling that it’s stuck in survival mode, burning energy inefficiently. Chronic fatigue can also manifest as physical aches, pains, and challenges with your immune system.
What to do: Prioritize restorative activities like yoga, meditation, or even short, mindful walks. Focus on sleep hygiene by creating a consistent bedtime routine and limiting screen time before bed. Incorporate energy-boosting foods like leafy greens, nuts, and lean proteins into your diet.
3. You can’t focus or make decisions
Even simple decisions, like what to have for dinner, feel paralyzing. This mental fog stems from your brain’s struggle to prioritize and act while stuck in a chronic dual stress response. Brain fog often exacerbates feelings of inadequacy and frustration.
What to do: Use tools like to-do lists or timers to break tasks into smaller steps. Cognitive exercises, like puzzles or memory games, can help rebuild mental clarity. Pair these strategies with mindfulness practices to enhance concentration.
4. You feel overwhelmed by small tasks
A pile of laundry or an unanswered email feels like a mountain to climb. This sense of overwhelm can create a cycle of avoidance and shame. Small tasks may trigger a sense of paralysis, making it difficult to take any action at all.
What to do: Start with one small, manageable task. Celebrate small wins to build momentum and regain confidence in your ability to take action. Consider enlisting a supportive partner or accountability buddy to help you stay focused and motivated.
5. You procrastinate
When you're in Functional Freeze, your brain prioritizes survival over complex thinking. The energy-draining effects of chronic stress impact the part of your brain responsible for decision-making and problem-solving, making tasks feel overwhelming or impossible. This isn’t laziness, it’s your nervous system conserving energy by turning down functions it doesn’t deem essential for survival. Unfortunately, avoiding challenges can reinforce the cycle of feeling stuck and increase stress levels over time.
What to do: Break projects into micro-tasks. For example, instead of "clean the house," start with "tidy one drawer." Completing small tasks can reignite a sense of progress. Use a timer to commit to short bursts of focused effort.
6. You’re constantly on edge
Even in quiet moments, you feel tense, as if something bad is about to happen. This hypervigilance prevents you from relaxing or enjoying life. Hypervigilance can also disrupt sleep patterns and strain relationships.
What to do: Practice breathing techniques like 4-7-8 breathing to reduce stress. Pair this with body scans to release physical tension. Gradually introduce calming routines, like reading or meditating, before bed to promote relaxation.
7. You’re disconnected from your spark
Activities that once lit you up now feel hollow. You might go through the motions but rarely feel engaged or excited. This can lead to withdrawal from relationships and isolation. Emotional exhaustion often compounds other symptoms, creating a cycle of detachment and fatigue.
What to do: Dedicate time to activities that spark joy and connection, such as engaging in hobbies or spending quality time with loved ones. Reach out to a therapist if needed to explore deeper emotional blocks and learn effective coping strategies.
Myths about Functional Freeze
Myth: It’s just burnout
Burnout and Functional Freeze share similarities but are not the same. Functional Freeze is about nervous system dysregulation, not just exhaustion.
Action step: Recognize that rest alone may not resolve Functional Freeze. Focus on strategies that target nervous system regulation, like breathwork or grounding exercises.
Myth: It’s laziness
Functional Freeze often looks like procrastination or inaction, but it’s a survival response, not a conscious choice.
Action step: Practice self-compassion and remind yourself that you’re not at fault. Start with small, manageable tasks to gently shift out of the freeze state.
Myth: It will fix itself over time
Without intentional effort to address nervous system dysregulation, Functional Freeze can persist, gravely impacting well-being, health, and productivity.
Action step: Commit to daily practices that help regulate your nervous system, like movement, mindfulness, or professional guidance from a coach or therapist.
Transforming your relationship with stress
Rather than battling chronic stress, these practices can help you reframe and work with it to build resilience.
Cultivate awareness of your nervous system
Functional Freeze thrives in the background, often unnoticed. By becoming more aware of how your body responds to stress, you can learn to recognize when you’re in Functional Freeze and gently work toward regulation.
Action step: Practice daily body scans to check in with how you’re feeling physically and emotionally. Use this awareness to identify when stress begins to tip into overwhelm.
Reframe stress as a signal
Instead of viewing stress as the enemy, see it as a signal that your body needs care and attention. Functional Freeze often arises when we ignore these signals for too long.
Action step: The next time you notice tension or fatigue, pause to ask yourself, “What is my body trying to tell me right now?” Take one small action, like deep breathing or a brief walk, to respond to that need.
Balance rest and action
When you’re in Functional Freeze, even rest can feel unproductive or guilt-inducing. But true resilience comes from balancing intentional rest with meaningful action.
Action step: Schedule short, restorative breaks throughout your day, such as stretching or a mindful coffee break. Pair these with one small, achievable goal to create a rhythm of rest and progress.
Build your capacity for stress
Functional Freeze isn’t about avoiding stress altogether but rather about expanding your capacity to handle it without becoming stuck. Regular practices that strengthen your resilience can make you more capable of managing stress over time.
Action step: Experiment with practices like cold exposure, diaphragmatic breathing, or somatic and psychomotor movement. Gradually increase the duration or intensity to build your ability to navigate stress effectively.
Take the first step
Managing Functional Freeze starts with recognizing its signs and building a new, compassionate relationship with stress. It’s not about fixing or eliminating stress but learning to respond to it in ways that support your well-being. By making small, intentional changes, whether pausing to check in with your body, creating a calming ritual, or seeking guidance, you can begin to navigate life with greater resilience and joy.
CTA: Ready to take the next step? Discover practical tools and strategies in The Functional Freeze Formula™ to regain balance, reconnect, and move toward a more fulfilling life.
Petra Brunnbauer, Wellbeing Coach
Petra Brunnbauer is an award-winning Wellbeing Coach, founder of The Jōrni® wellbeing platform, and host of the globally-ranked Jōrni Podcast. With a Master’s in Psychology and as a doctoral student in Mind-Body Medicine, Petra is committed to advancing holistic approaches to health and healing.
