02 Apr From Stuck to Unstoppable: A 5-Step Guide to Overcome High-Functioning Freeze
Do you feel stuck yet still manage to keep up with daily responsibilities? This paradox could indicate a lesser-known stress response called high-functioning freeze. While many recognize the fight-or-flight response to stress, the freeze response is equally significant—and more common than we realize.
High-functioning freeze occurs when you appear outwardly productive but feel internally disconnected, overwhelmed, or paralyzed. It’s as if both the brake and the gas pedal are being pressed simultaneously. You meet deadlines, maintain relationships, and appear “normal,” yet inside, you feel depleted, numb, or stuck. Essentially, you are functioning on auto-pilot.
What Causes High-Functioning Freeze?
This response is rooted in the body’s natural survival mechanism, activated by perceived threats. While fight and flight prepare the body for action, freeze immobilizes it. The nervous system remains on high alert, yet energy levels and emotional engagement are suppressed. Over time, this state can lead to exhaustion and burnout.
Signs of High-Functioning Freeze
- Chronic procrastination accompanied by guilt or frustration, but often ‘getting it done’
- Overcompensating on a daily basis because of the guilt or shame associated with delaying getting started and the internal sense of overwhelm
- Feeling emotionally numb yet continuing to perform daily tasks
- Overthinking while struggling to take action
- Persistent low energy and mental fog despite adequate sleep
- Avoidance of difficult conversations, decisions, or new challenges
Understanding how this response differs from other stress reactions is crucial to breaking the cycle.
High-Functioning Freeze vs. Other Stress Responses
Unlike fight-or-flight, which triggers active responses to stress, or fawn, which leads to people-pleasing behaviors, high-functioning freeze feels like being stuck in a holding pattern—unable to advance or retreat.
Real-Life Examples:
- The Overwhelmed Professional – A marketing executive found herself unable to prepare for a major presentation. Despite her expertise, she was overwhelmed with self-doubt and mental fog, delivering an adequate performance but one still full of self-doubt without the time to reflect, firm up, and confidently step into the room feeling prepared.
- The Wellness Advocate – A health coach realized that suppressing past trauma kept her stuck in a high-functioning freeze state. Seeking therapy helped her to identify her patterns, that she was choosing to stay busy, and how that was ‘serving’ her (or at least served her in the past).
The Science Behind High-Functioning Freeze
The Role of Cortisol and Energy Levels
Cortisol, the body’s primary stress hormone, plays a significant role in maintaining a freeze state. Prolonged high cortisol levels can:
- Suppress immune function
- Disrupt sleep patterns
- Drain energy levels, leading to chronic fatigue
Understanding these biological effects highlights the importance of intervention to prevent long-term health issues.
The Physical and Emotional Impact
Symptoms to Watch For:
- Physical fatigue or tension
- Difficulty concentrating or completing tasks
- Low self-esteem stemming from unmet expectations
- Disengagement in relationships and creative pursuits
Long-Term Consequences:
If left unaddressed, high-functioning freeze can increase the risk of:
- Anxiety and depression
- Chronic fatigue syndrome
- Stress-related disorders
Recognizing these impacts underscores the urgency of breaking free from this cycle.
Strategies to Overcome High-Functioning Freeze
1. Practice Self-Awareness
Recognize moments of feeling stuck by asking:
- Am I procrastinating?
- Why do I feel unable to take action? Journaling can help identify patterns and triggers over time.
- How does this feel familiar?
- What do I get from procrastinating?
2. Ground Yourself
Engage in grounding techniques such as:
- Deep breathing exercises
- Mindfulness practices
- Physical activities like yoga
These techniques signal to your nervous system that it is safe to move forward.
3. Take Small, Manageable Steps
Break large tasks into smaller goals. Celebrating small wins can help rebuild confidence and create momentum.
4. Engage with a Support System
Share your feelings with trusted friends, family, or a support group. Simply voicing your struggles can help lighten the burden.
5. Build Resilience
Strengthen your ability to handle future stress by:
- Prioritizing self-care
- Maintaining healthy routines
- Cultivating a sense of purpose
Resilience is not about avoiding challenges but about developing the strength to recover from them.
No Comments