Freezing Could Be a Sign of Trauma—Here’s What to Know

The functional freeze response occurs when trauma leaves you feeling stuck, numb, or disconnected. Discover what causes this reaction and how to find healing.

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Have you ever felt like you’re going through the motions—getting things done, meeting expectations—but inside, you feel frozen, disconnected, or numb? This state, often referred to as “functional freeze,” is actually a lesser-known trauma response where the body and mind remain stuck in survival mode while outwardly appearing calm and capable. Below, we’ll explore what functional freeze is, how it relates to trauma, and why recognizing this response is essential for healing and reconnecting with yourself.

What is the functional freeze state?

When faced with a perceived threat, the brain’s instinctive survival mechanisms kick into high gear, triggering trauma responses like fight, flight, freeze, and fawn. The functional freeze response occurs when the body and mind react to stress or trauma by “freezing” internally while maintaining outward functionality—essentially pushing through while feeling stuck or numb. In a functional freeze mode, someone may:

• Appear to go about their daily life and fulfill responsibilities
• Suppress or disconnect from their emotions
• Feel stuck, zoned out, or dissociated internally
• Struggle with chronic stress, fatigue, or physical tension

This trauma response can occur when fighting or fleeing isn’t possible, yet the person still needs to maintain a degree of functioning to survive or navigate their environment. It’s common in individuals who have experienced chronic stress or complex trauma, such as ongoing abuse, neglect, or overwhelming life circumstances.

The term highlights that even though a person seems “functional” on the surface, they might be emotionally or physiologically frozen and operating in survival mode. Over time, remaining in this state can lead to issues like burnout, chronic pain, or emotional disconnection.

Why does your body freeze?

Like all trauma responses, functional freeze begins in the brain’s amygdala, the region responsible for processing fear and emotional responses. When a threat is detected, the amygdala signals the hypothalamus to activate the autonomic nervous system, which prepares the body to respond. If fighting or fleeing isn’t possible, the brain defaults to a freeze state—where the body remains alert, but actions and emotions are suppressed to survive the situation. It’s worth noting that trauma responses are automatic. People don’t choose how or when to have a trauma response. 

You might think the functional freeze response sounds counterproductive—after all, why would the body “freeze” in stressful situations? However, like all trauma responses, it has a purpose, research shows. Here are some common causes of functional freeze:

1. Energy conservation

When escape or defense isn’t possible, freezing helps a person endure distress without expending energy. This can be adaptive in situations where moving or reacting might make the threat worse.

2. Emotional and physical disconnect

When people are in functional freeze mode, they often feel numb, dissociated, or detached from their emotions and surroundings. This disconnection can minimize the pain of overwhelming or traumatic events, allowing the person to get through the moment.

3. Survival in unsafe environments

For individuals who grow up in high-stress or abusive environments, functional freeze can become a default coping mechanism. By appearing calm, compliant, and unfazed, they may avoid further harm while internally suppressing their distress.

Causes of functional freeze

The functional freeze response can develop as a survival mechanism in a variety of circumstances, particularly when a person feels trapped, powerless, or unable to escape. Unlike the more visible fight or flight responses, freeze occurs when action feels impossible, and the body instead defaults to a state of stillness and disconnection. Over time, this can become a habitual reaction to stress, even in situations that no longer pose an immediate threat.

Below are some of the most common conditions or circumstances that may trigger the functional freeze state:

• Chronic abuse or neglect 
• Unresolved complex trauma
• Workplace burnout and high-stress environments 
• Medical trauma 
• Emotional suppression in unsafe relationships
• Life-altering loss

Treatment for functional freeze

As mentioned, functional freeze can develop in response to a range of traumatic events, but staying in a frozen state for too long—physically, emotionally, or mentally—can lead to challenges such as anxiety, depression, chronic fatigue, and dissociation.

Not everyone who experiences trauma will develop a persistent functional freeze response. However, for those who do, the key to healing lies in recognizing the response and working with a mental health professional to address its root causes. By safely reconnecting to emotions, the body, and the present moment, individuals can begin to break free from survival mode.

While treatment approaches should be tailored to each person’s unique experiences, the following therapies are commonly used to address functional freeze and its effects:

1. Somatic experiencing (SE)

This body-focused approach helps individuals become more aware of the physical sensations associated with trauma. By gently releasing stored tension in the nervous system, SE helps “unfreeze” the body and restore a sense of safety.

2. Cognitive-behavioral therapy (CBT)

CBT addresses the thought patterns and beliefs that may keep someone stuck in a functional freeze response. It empowers individuals to identify triggers, reframe unhelpful thoughts, and build healthier coping mechanisms.

3. Eye movement desensitization and reprocessing (EMDR)

EMDR uses guided eye movements or bilateral stimulation to help process traumatic memories and reduce their emotional impact. This can help “unlock” the freeze response and allow people to move forward.

4. Trauma-sensitive yoga or somatic exercises

For people experiencing disconnection from their bodies, trauma-sensitive yoga and other somatic exercises (mindful movement) encourage gentle, mindful reconnection. These practices help with nervous system regulation and build body awareness in a safe, supportive way.

5. Polyvagal theory-based interventions

Techniques based on polyvagal theory focus on regulating the autonomic nervous system to shift out of freeze by stimulating the vagus nerve. This might include breathwork, grounding exercises, and practices that promote feelings of safety and connection.

How Charlie Health can help 

If you or a loved one are struggling with trauma, Charlie Health is here to help. Charlie Health’s virtual Intensive Outpatient Program (IOP) provides more than once-weekly mental health treatment for young people and families dealing with serious mental health conditions, including trauma. Our expert clinicians incorporate evidence-based therapies into individual counseling, family therapy, and group sessions. With this kind of holistic treatment, managing your mental health is possible. Fill out the form below or give us a call to start healing today.