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JD's Midlife Tools For Living Practices, LLC
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A functional freeze is a very real and adaptive coping mechanism. The person is not stuck or frozen rather they go through the motions of life but are not fully present. They are disconnected and acting on autopilot. It can last for minutes, hours, days or even weeks.
A functional freeze response can be triggered by a number of things like having high levels of stress at work or home, or from intense conflicts in a relationship.
Functional freeze reactions are automatic. They are a way your body helps you avoid distressing emotions, thoughts or sensations.
Under stress our brain activates our body’s sympathetic nervous system. When our nervous system is repeatedly overwhelmed a functional freeze response can occur.
It’s unlikely for you to experience a functional freeze response after one single trauma incident. Rather those coming from chaotic or abusive households, childhoods or workplaces are more susceptible to developing them.
When someone is in a functional freeze they may feel emotionally numb, tired but wired, and have buzzing anxiety. In addition, they can experience feelings of dread, irritability, sudden sadness, and detachment. Also they may feel trapped, have extreme panic and blunted feelings.
Their thinking may be slowed. They can have confusion and difficulty making decisions. In addition be speechless, have reduced responsiveness, and difficulty with memory retrieval. They can have a sense of unreality, a mind that goes blank and have racing thoughts. Also, they can fear losing control.
Some physical effects include lowered heart rate and slowed breathing. They may hold their breath, be immobile. Also they can experience fainting, muscle tension, cold extremities, and heavy sweating. And, they can be hyper-vigilant, stare, and tremble too.
As a result it can feel as if life isn’t real. In addition, people report having brain fog—exhaustion, difficulty concentrating or be emotionally unresponsive.
Everyone’s experience is unique to them. And, it can be difficult for others to see this going on underneath the polished exterior we present to the world.
Functional freeze experiences do get in the way of experiencing joy, and making connections with others too. As a result, it can be difficult to find meaning in life.
People feel checked out and stuck. Importantly, they report missing out on pursing life goals and dreams.
Grounding techniques are the best way to break free. Importantly, these are tools to help you be present in your environment.
-Notice and say to yourself 5 things that you see right now, 4 things you can touch, 3 things you hear, 2 things you smell and 1 thing you taste.
-Stomp your feet on the ground.
-Pick a color and identify 5 objects you see in that color.
-Pick up an object near you and notice how it feels—soft or hard, heavy or light, smooth or ruff and describe it to yourself.
-Describe in detail everything that you see around you—the colors, the smells, the textures, the temperature.
-Touch something that feels comforting to you—a blanket, stone, favorite sweater. Importantly, think about how it feels and notice the sensations as you touch or hold it.
-Listen to music. And notice any sensations you feel as you listen.
-Take a short walk. Concentrate on your steps and how it feels to put one foot on the ground and lift it and then the other.
-Clench your fists and hold. Importantly, notice the difference you experience as you release your hands.
-Stretch your body, hands up over your head, stretch and reach upwards, hold and release.
So these tools can help you begin to reconnect with the world around you. Certainly remember it takes practice and patience with yourself too.
Do contact me. PTSD Treatment and Anxiety Therapy can assist you in reconnecting yourself to the world around you!
JD’s Midlife Tools For Living Practices, Holland, MI
Offering Heartfelt care, Compassion and Coping Tools
