The human body is remarkable in its recuperative powers. Cuts can heal, bones can mend and organs can regenerate. A healthy immune system can ward off hostile microorganisms that want to invade us all day long.
Just as our physical selves are built to survive difficult circumstances, our minds too have inner mechanisms for defending us from problematic situations.
For example, many of us in Oswego, Aurora, Plainfield and Naperville (IL) may be familiar with the fight, flight, freeze and fawn responses to stress. When we are faced with a perceived or real danger, our nervous system will prompt the responses as management options depending on the circumstances. If in the moment we determine that fight and flight are not viable because of conditions, we'll likely then shift to freeze.
A freeze response will activate the sudden halt of movement or speech. Although we are frozen, our heart rate and blood pressure will remain up in preparing for a defense. Our breathing will become shallow and quick and our pupils will dilate for greater awareness. An adrenaline burst will further provide extra fuel for focus and energy.
The freeze response can be triggered by strong pressure on our emotions, such as by extreme stress at work, a traumatic event or physical or mental abuse.
When the freeze response initiates, our amygdala instantly grabs the reins of our brain's thinking component. In this way, the freeze response is an evolutionary survival device installed to camouflage us or help us play "dead" in the face of danger.
When the freeze response becomes frequent or chronic, it can advance to what is referred to as functional freeze.
If in this state, we will remain stuck in internal distress and alert. This in turn can quietly and consistently create a growing mental block between us and our relationships, tasks and decisions.
Emotional numbing might accompany functional freeze in some cases as well. Typically strong or discernible emotions might be dulled or detached in our conscious awareness.
We further might feel disconnected from ourselves and our surroundings. With our anxiety on a constant loop, keeping us on edge, we may find it increasingly harder to shift our thoughts from our distress to conversations or situations at hand.
This functional freeze is sometimes referred to interchangeably – and incorrectly – as another condition known as dissociation.
More extreme than functional freeze, dissociation involves a profound or complete separation from thoughts, feelings, memories or a sense of identity.
When we dissociate, we detach from reality. We might constantly or excessively daydream to the extent we tune out entirely from what people are saying and doing in real time. We might also become so focused on something that we exclude all else, such as by deeply immersing ourselves in video games or our cell phone.
As with functional freeze, dissociation can often be prompted by intense stress, anxiety or emotional pain; proximity to a shocking event; or severe emotional trauma, particularly during childhood. Substance use, sleep deprivation, high fever and medical conditions such as epilepsy also have been known to cause dissociative episodes.
Not able to physically escape a stressful or traumatic memory or situation, we might turn to dissociation as a psychological exit from the horror of the event. Dissociation helps remove the problematic wound from our inner self-narrative.
Although a dissociative state might be quiet and still, the experience can be terrifying, including for family and friends. We might feel more separated from our own body and in some cases might not even recognize our reflection in a mirror. Some people might even lose the ability to talk.
Dissociative Identity Disorder ׀ The individual's identity becomes characterized by two or more distinct personality states to which the person might shift, leading to a disrupted sense of the true self. This condition was previously referred to as Multiple Personality Disorder.
Dissociative Amnesia ׀ Beyond what might be normally forgotten, the individual becomes suddenly unable to remember important biographical information, such as where they lived during a time of childhood abuse. The memory loss also can't be medically explained. In rare cases, it can involve confused travel or wandering away from one's life, a state known as dissociative fugue.
Depersonalization/Derealization Disorder ׀ Persistent episodes of depersonalization lead to a sense of unreality, detachment or watching one's own life as if on a movie screen. The outer world becomes hazy and distorted. Social interactions can feel projected or staged and objects can seem false or illusory.
Functional freeze and dissociation are separate conditions with certain symptoms that might overlap. Dissociative triggers tend to be more internal, while functional freeze often reacts to an external stressor. Neither state is healthy for a person's well-being.
Functional freeze will keep us in a fight-or-flight state. Although we may feel emotionally paralyzed and disengaged from time, we may often still be able to carry on with the day.
With dissociation, our disengagement is notably more amplified to where we might barely function or simply move through the day with little cognition and utter indifference. The more we tune out, the more our sense of arousal about anything may drop.
Within functional freeze, we can remain aware of our surroundings but may struggle to form new memories or recall details from events that occur while we're in the freeze.
When we dissociate, our ability to encode and store new memories is much more impaired. We might mentally lose larger segments of time and struggle even harder to recollect things that may have taken place while in the state.
Should life factors ever prompt dissociation or functional freeze as coping mechanisms, we can easily become even more distressed because of our distress.
In our daily practice at Empowered Life Therapy, we have found that these conditions can affect people of any age or background in Oswego, Aurora, Plainfield and Naperville. More than half of those we help to heal and support might experience dissociative or functional freeze episodes a few times a week.
In supporting them, we help them recognize they can regain control of their thoughts and emotions in returning to peace. Dissociation and functional freeze can both be overcome and managed through self-awareness of triggers and symptoms as well as activities that bring them back into themselves and the present moment.
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Proactive Responses
As we work closely with our clients, these are just a few ways we might develop skills for shifting out of functional freeze or dissociation. Each is a meaningful form of self-care.
Practice grounding techniques such as deep breathing, exercise, yoga or mindfulness meditation. The movements and sensations of these activities can help us get out of a caged mind, reconnect with ourselves and exist clearly and peacefully in the moment.
Focus on sufficient sleep and a healthy diet for supporting mood and energy levels.
Articulate thoughts through journaling or talk therapy. Expressing ourselves can quiet and de-energize feelings and thoughts that are stacking up against us.
Identify when our thinking is turning negative or self-defeating. As soon as we spot a negative thought, walk it back and replace it with a more-balanced one.
Reach out to and connect with others. Relationships with people we trust are a great source of mental and spiritual power. Sometimes the simple act of calling or writing to someone can lift our mental health because we are reaching beyond our inner barriers.
Establish and maintain a routine. Structure is an antidote to chaos. When we set and uphold schedules, we boost our spirit through productivity, consistency and stability.
Engage your senses. If you're feeling distressed or overwhelmed, hold a warm or cold object and focus on how it feels. Move your fingers around it. Some people find skin-brushing helpful. You might also pick up a photo or a keepsake and concentrate on what it means to your memory and identity.
Go for a walk through a local park, forest or nature trail. Pay special attention to the sights and sounds surrounding you.
At Empowered Life Therapy, we receive great reward in helping people become meaningful managers of their mental and emotional health, which contributes to a greater quality of life. If you would like to discover more about our support for residents of Oswego, Aurora, Plainfield and Naperville (IL), including for treating functional freeze and dissociation, simply contact us at (630) 842-6585 to speak with a professional.
Kasey Huff