Nervous System & Functional Freeze: A Q&A With Our Wellbeing Officer
It’s not all in your head. It’s in your nervous system.
Amy, our Volunteer Wellbeing and Inclusion Officer, talks about “functional freeze” — and how tiny pleasures, somatics and body awareness help you heal and why shame and biological capacity is keeping you stuck.
What are the parts of our nervous system?
We have three main parts that all work together:
CNS (brain + spinal cord) — the control room. Triggers fight, flight, freeze, or fawn during stress.
PNS (nerves) — the messengers. Supports rest, recovery, and digestion.
ANS (automatic processes) — the behind-the-scenes team. Controls things like heart rate, blood pressure, and hormone release.
What is resilience?
True resilience is moving between these systems depending on what’s happening — being able to bounce back into “rest and digest” after a stressor instead of staying stuck. It is about ADAPTABILITY.
What happens when trauma hits?
We activate survival modes:
Fight — ready to fight back.
Flight — ready to run.
Freeze — body locks up, we become immobilised.
Fawn — people-pleasing to stay safe.
These responses are normal — but they were meant to be short-term, not chronic.
What’s “Functional Freeze”?
You’re living, working, parenting — but internally stuck and overwhelmed. Your body’s stressed and frozen, even if you’re “functioning” on the outside.
What about full collapse?
Collapse feels like being heavy, numb, and disconnected. You might sleep 15 hours and still feel exhausted because your system is internally overloaded.
Why can small things feel so overwhelming?
Our bodies have evolved to handle predators and survival threats — not constant emails, traffic or deadlines. Chronic stress wears us down internally, even if life looks “normal” on the outside.
Why do I procrastinate on things I want to do?
Your mind might want it, but your body might not have the CAPACITY yet. It’s about respecting your limits and building strength gently over time.
Am I just lazy?
No. Exhaustion, procrastination, shutdown — it’s biology, not failure. Your body is protecting you because it’s overwhelmed and doesn’t have the capacity to cope yet.
What can I do when I feel overwhelmed or in freeze?
Try this somatic pause exercise:
Notice where you feel activation in your body.
Name it (tightness, buzzing, numbness, etc.).
Place a hand there. Hug or support that area. It’s not about fixing — it’s about softening and feeling safer. If emotions surface (like anger or sadness), it’s normal — stay curious and process the feelings and then return back to the physical support of the body.
I’m neurodivergent (ADHD/autism) — does this work differently?
Yes. Neurodivergent nervous systems are often more sensitive. “Small” stresses can feel overwhelming and moderate one’s can even be traumatic. For ADHD, boring tasks don’t produce enough dopamine, causing it to feel painful to complete, making overwhelm and freeze even more likely. Self-compassion is key as shame also leads to trauma responses, causing vicious cycles.
How do screens and food impact this?
Screens can trigger freeze — due to having lots of input whilst being immobilised.
One way to help this is to stretch, walk, or move briefly every hour.
Food matters — Refined carbs/sugar crash your blood sugar, activating your adrenals and affecting the liver’s ability to metabolise stress hormones. Eating a healthy, balanced diet is extremely important in regulating the nervous system.
If you notice you are reaching regularly for the coffee or chocolate, this can be a sign you are in functional freeze as these stimulates can help to activate the system.
If I’m frozen, what’s the best quick fix?
If you’re short on time, use small pleasures to help (but return to body work when you can). At work, this could look like:
Make a cup of tea
Listen to a favourite song
Stretch your body
Chat with a friend for 2 minutes
Avoid meditation during freeze (it can deepen immobility/freeze response)
Final Thought:
You’re not lazy. You’re not broken.
You’re a human with a brilliant, protective nervous system.
Be curious, not critical.