Psychologists Define ‘Functional Freeze’ Amid Year-End Stress

As the year draws to a close, many individuals find themselves overwhelmed by the demands of the season. This time can be marked by increased busyness, health challenges, and complex family dynamics, leading to a heightened sense of stress. A term gaining traction on social media, known as “functional freeze,” describes this experience, although it is not an officially recognized psychological diagnosis. The concept has sparked numerous discussions online, particularly on platforms like TikTok, where a video explaining the term has received over four million views.

In a popular TikTok video, a therapist outlines functional freeze as a mental state resulting from chronic stress. While individuals remain capable of completing tasks, they report feeling as if they are merely “existing,” going through daily motions without genuine engagement. The video has prompted over 1,700 comments, with many viewers expressing a sense of validation. One user poignantly noted, “Finally I feel seen.”

Understanding Functional Freeze

The definition of functional freeze can vary significantly among individuals. The term gained popularity in 2024, coinciding with increased media attention from outlets such as Today.com, CNBC, and Forbes. Dave Boyd, a marriage and family therapist based in Olympia, Washington, first encountered the term through a patient who shared a TikTok video. Initially skeptical, Boyd later recognized its relevance, as the patient articulated feelings of being overwhelmed and helpless in a high-stress environment.

Observers have described functional freeze as a mix of being “tired and wired,” suggesting a combination of anxiety and fatigue. Some equate it to dissociating or feeling emotionally numb while still participating in social activities. Janina Fisher, a clinical psychologist specializing in trauma treatment, points out that the symptoms associated with functional freeze may overlap with conditions such as seasonal affective disorder and the long-term effects of trauma. Although the term lacks formal recognition in psychology, Fisher emphasizes its importance. She notes that it provides a language that lends dignity to the experiences individuals face, making them feel less isolated.

Signs and Solutions for Functional Freeze

The manifestations of functional freeze vary widely. Social media users have shared videos depicting behaviors such as endless scrolling on phones or simply sitting in silence, encapsulating the inertia that characterizes this state. Although the term suggests a survival instinct, the inertia often stems from prolonged efforts to manage daily life. Essential tasks may still be completed—like responding to important messages or feeding children—yet motivation for anything beyond the basics is notably lacking.

According to George A. Bonanno, a professor of clinical psychology at Teachers College, Columbia University, feelings of overwhelm can stem from the pressures of daily life and information overload. He explains that the human brain is wired to react quickly to threats, and the constant barrage of distressing news can exacerbate feelings of stress.

To navigate out of a functional freeze, experts advise individuals to reflect on the reasons behind their feelings. Dr. Bonanno suggests identifying specific concerns and addressing them one at a time. For example, if emotional numbness is an issue, consider what might be contributing to that feeling and explore ways to address it. Furthermore, prioritizing sleep can be crucial; if exhaustion is a factor, finding ways to improve sleep quality is essential.

For broader feelings of stress, Dr. Fisher recommends activities that stimulate the autonomic nervous system, which regulates bodily functions such as heart rate and digestion. Practices like meditation, yoga, tai chi, or running can help individuals reconnect with their bodies and promote a sense of calm. If symptoms persist or become particularly troubling, seeking support from a therapist can provide a safe space to explore underlying issues.

Ultimately, experts urge individuals to remember their capacity for change. Dr. Bonanno reinforces that feeling unable to function does not equate to helplessness. Humans possess a remarkable ability to adapt and overcome adversity, and recognizing this potential is a crucial step in moving beyond functional freeze.