Ever have one of those days where your to-do list is full, but instead of getting things done, you’re glued to your phone, scrolling through TikTok? You know you need to start, but you just… can’t. Then the guilt and anxiety set in, and you feel like the day is wasted, right?

It’s more common than you think. You’re not lazy – you might be stuck in something called “functional freeze mode.” Let’s break it down and see what you can do to unfreeze yourself!

So, What’s ‘Functional Freeze Mode’?

You’ve probably heard of the “fight or flight” response – your body’s natural reaction to stress. But there’s another response called freeze mode, where instead of fighting or running, you just… stop. It’s like your brain hits the pause button when life gets too overwhelming.

Tina Chummun, a UKCP Accredited Psychotherapist, says that freeze mode happens when your brain feels so stressed it tries to protect itself by literally freezing. It’s not just you; people all over TikTok are talking about their experiences feeling trapped in this weird, foggy state.

Functional freeze mode is a little sneakier, though. You might look fine on the outside, like you’re getting stuff done, but inside, you’re stuck. For example, you might be able to get through work, but once you clock out, even simple things like making dinner or texting back a friend feel impossible.

What Does Being ‘Frozen’ Look Like?

Freeze mode isn’t as obvious as fight or flight. You’re not shaking or panicking, but it shows up in more subtle ways. Here are some signs:

• You’re hungry but too overwhelmed to figure out what to eat.
• You start tasks but get overstimulated, so you retreat to scrolling on your phone.
• You cancel plans and pull away from friends, even though you feel lonely.
• You can’t stop looking at your phone, even when you’re tired of it.

Psychotherapist Meg Josephson describes freeze mode as feeling stuck in place. You’re indecisive, disconnected from your feelings, or just can’t focus like you used to. Sound familiar?

What Causes Freeze Mode?

Sometimes, a single stressful event – like a surprise encounter with an ex – can make your brain go, “Nope!” and shut down. But more often, freeze mode creeps in because we live with low-key stress all the time. Whether it’s pressure at school, at work, or just the never-ending stream of social media, our brains can only take so much before they hit the freeze button.

Jennifer Mann, a nervous system expert, says that our brains just haven’t caught up to modern life’s fast pace. We’re constantly bombarded with information, and our brains react to that overload by freezing. So, if you’ve been feeling overwhelmed, it’s not you – it’s your brain in survival mode.

How to Thaw Out and Get Moving Again

Don’t worry, you’re not stuck forever! Here are some simple tricks to help you snap out of functional freeze mode and get back to feeling like yourself again:

1. Humming (Yes, Seriously!)

Humming a low, deep sound (like “voo”) activates something called the vagus nerve, which helps calm your body down. It might sound strange, but that little vibration in your throat can actually help reduce the stress hormone cortisol.

2. Walk Barefoot

Take off your shoes and walk on some grass or sand! This “grounding” technique reconnects you with your body and brings you back to the present moment. It’s a great way to snap out of that numb, foggy feeling.

3. Try Tapping

Tapping is an easy way to reduce stress. It involves gently tapping specific points on your body, like your chest or head. It’s based on the same idea as acupuncture, and it helps send calming signals to your brain.

4. Find the Source of Your Stress

While these tips can help in the moment, they won’t fix the root of the problem. Ask yourself: What’s stressing me out? Is it school? Relationships? Work? Therapy can help you get to the bottom of what’s really causing the freeze response so you can deal with it long-term.

Feeling Frozen? Quiz Time!

Ready to see if you’re dealing with functional freeze mode? Take this quick quiz:

1. You’ve got a full to-do list, but you can’t stop scrolling through your phone. Do you:

• A) Snap out of it and start tackling the list.
• B) Panic about the list, but do nothing.
• C) Feel so overwhelmed you do the bare minimum and then check out.

2. When you feel stressed, what do you do?

• A) Hit the gym or go for a run to burn off the stress.
• B) Procrastinate and then feel guilty about it later.
• C) Avoid everything – you can’t even decide what to have for dinner!

3. How do you feel about your friendships right now?

• A) Everything’s great – I hang out with friends often!
• B) I’ve been cancelling plans more often, but I’m not sure why.
• C) I want to hang out, but I keep withdrawing and don’t know how to stop.

4. How do you feel about your productivity?

• A) I’m a productivity machine – I check off every box!
• B) I struggle to get things done, but I can push through.
• C) Some days I can’t even get started, no matter how hard I try.

Mostly B’s or C’s? You might be dealing with functional freeze mode. But don’t worry – now that you know what’s going on, you can start using the tips above to shake off that frozen feeling and get back to yourself!

Functional freeze mode can feel frustrating, but remember, it’s your brain’s way of protecting you. By understanding it and using some simple strategies, you can break free and start feeling more like yourself again!