Psychologists Explore ‘Functional Freeze’ Amid Year-End Stress

As the year draws to a close, many individuals grapple with heightened stress, balancing holiday preparations, illness, and family dynamics. A term gaining traction on social media, “functional freeze,” captures this overwhelming feeling. Although not officially recognized in psychology, it resonates with many and has sparked discussions among mental health professionals.

Functional freeze describes a state where individuals continue to fulfill daily responsibilities yet feel detached or merely “existing.” According to a viral TikTok video viewed over four million times, this state is linked to chronic stress. The clip features a therapist explaining that while individuals may appear to be functioning, they often experience emotional numbness or a sense of being lost. Comments on the video, such as “Finally, I feel seen,” underscore the term’s relevance.

Understanding ‘Functional Freeze’

The term “functional freeze” has gained popularity on social media, particularly in 2024, drawing attention from numerous outlets, including Today.com and Forbes. Dave Boyd, a marriage and family therapist based in Olympia, Washington, first encountered the term when a patient shared a TikTok video with him. Initially skeptical, Boyd soon recognized its significance in illustrating feelings of being overwhelmed and trapped in high-stress situations.

Experts describe functional freeze as a blend of anxiety and fatigue, often compared to feelings of dissociation or emotional numbness. Janina Fisher, a clinical psychologist specializing in trauma, emphasizes that the symptoms associated with functional freeze may overlap with conditions like seasonal affective disorder or the lingering effects of trauma. While the term may not feature in psychological textbooks, Fisher argues that it provides a meaningful way for individuals to articulate their experiences.

Signs and Symptoms of Functional Freeze

The manifestations of functional freeze vary widely among individuals. Social media users have shared their experiences through various posts, depicting moments of inertia—whether scrolling on their phones, sitting in silence, or lying in bed. These actions reflect a deeper struggle, where individuals manage to complete essential tasks like responding to messages or caring for children but struggle to engage beyond the basics.

According to George A. Bonanno, a professor of clinical psychology at Teachers College, Columbia University, these feelings often stem from daily life demands or information overload. In an age where distressing news can feel overwhelming, individuals may find their natural instinct to respond to threats increasingly activated, leading to a state of functional freeze.

Strategies to Overcome Functional Freeze

To break free from functional freeze, mental health professionals recommend individuals reflect on the factors contributing to their feelings. Identifying specific stressors—be it work, global issues, or personal challenges—can provide clarity. Bonanno suggests addressing these concerns one at a time. For instance, if emotional numbness is prevalent, individuals should explore the underlying issues contributing to that feeling.

In addition, establishing healthy sleep patterns and engaging in activities that stimulate the autonomic nervous system can be beneficial. Fisher advocates for practices such as meditation, yoga, or tai chi to help individuals reconnect with their bodies and alleviate stress.

For those experiencing persistent symptoms, seeking a therapist’s guidance can be essential. A therapist can offer a safe space to explore thoughts and feelings, ensuring individuals do not feel helpless in their situation.

Ultimately, both Bonanno and Fisher stress the importance of agency. Recognizing that individuals are not powerless to change their circumstances is crucial. With the right support and strategies, it is possible to navigate through this challenging period and reclaim a sense of control amidst the chaos.