For many of us, productivity is king. But if you’re keeping your game on at work only to zone out as soon as you get home, taking a break when you feel anything, let’s talk.

This idea of ​​behaving like a high functionality person when necessary, alternated with moments of dissociation or numbness when you are able to withdraw, has gained a fashionable name on TikTok: functional gel. But you won’t find it in the Diagnostic and Statistical Manual of Mental Disorders (DSM-5), the clinical manual that health professionals use to identify mental health problems.

Gina Moffa, LCSWtrauma-informed psychotherapist in New York and author of “Moving on doesn’t mean letting go“, says that functional freezing is a new term that she considers a form of “psychological immobilization”, adding that it is “almost like there are two versions of us, like we are cut in half “. The first half is the person who seems to have his life together because he does all the “urgent” things that are required of him to function in everyday life – for example, organizing a meeting at the office or getting together. get to a doctor’s appointment on time. second half is a person who has nothing left to give emotionally — for example, this desensitized feeling of. scroll mindlessly on your phone while watching a TV show without really paying attention.

The bottom line: you survive, of course. But are you thriving? Not even close. Here’s what functional freezing looks like, what might cause it, and steps you can take to feel like yourself again.

Experts featured in this article:

Gina MoffaLCSW, is a trauma-informed psychotherapist in New York and author of “Moving on Doesn’t Mean Letting Go.”

What happens to the body during functional freezing?

Although not a clinical diagnosis, Moffa says the functional gel reflects, in some ways, the effects of a nervous system disorder. When you’re faced with a major stressor, whether quick or long-lasting, your sympathetic nervous system (the network of nerves that prepares your body for physical action) typically throws you into Fight or flight mode; Either you face the thing that’s freaking you out, or you get out of there to protect yourself.

But “freezing” (a legitimate bodily response that implied your parasympathetic nervous system, the network of nerves that helps your body conserve energy) is another very real reaction when you feel physically or emotionally threatened, especially if fleeing or fighting back are not realistic or effective options. (A few research contextualizes a freeze response with the tendency of animals to play dead when attacked.)

Fighting, fleeing or freezing are survival mechanisms – a way to cope – but remember: functional freezing doesn’t necessarily mean you’re literally unable to move. “It’s a mental hurdle,” Moffa says. “The mind and body are on alert. We participate in daily tasks, but emotional participation in our own lives is immobilized.”

What are the signs of a functional gel?

Again, as a way to “function”, you can show up in life and be productive and present as needed. “Freezing” begins when you are no longer needed or can “turn off,” says Moffa.

Your nervous system communicates with all your other physiological systems, she explains. So if you are very stressed or coping with some form of traumayour entire body can be thrown into dizziness – and the way one person functions in a functional freeze state can be completely different from another. That said, there are a few telltale signs that you’re in “shutdown” mode, including:

It is tempting to compare this level of stress to burnoutbut Moffa says it’s not that simple: “The reputation of the word burnout doesn’t give credence to the weight of being so stuck, numb and disconnected.”

You might also notice some physical effects of functional gel, says Moffa: Chronic stress was shown to dampen your immune response, thereby increasing your risk of catching certain germs; disturb your instinctmay cause stomach upset or lack of appetite; and impact your cardiovascular system, triggering things like irregular heart rate or breathing.

What causes functional freezing in the first place?

In his practice, Moffa generally sees a functional freeze in people facing chronic stress and overwhelmed, griefand/or physical or emotional trauma. For example, “they are experiencing a significant loss and they may not have the luxury of time off work and will just have to get back to it immediately.”

It also highlights our incessant exposure to social media in an era where violent and high-stakes videos have become the norm on our feeds. Think about everything that has happened in recent years: we have witnessed the horrific effects of a global pandemic, gun violence, racial injustices, attacks on bodily autonomy and reproductive health care, war zones in various regions of the world, economic crises. inflation that has left people struggling, the list goes on. “There’s no real break with any of this,” Moffa notes. “We are bombarded by a world that is incredibly difficult to endure.”

And it’s a deeply human response to protect yourself from all the hard feelings that surface when things seem dark, even if it means shutting down for a bit.

How to Stop the Functional Freeze Cycle

Don’t worry: we’ve all felt some version of this before. Here’s how to start feeling better:

Ask yourself what you need.

Your first step? Find out more from yourself. “You need to recognize how you actually feel throughout the day and not judge yourself for not being able to fully participate in certain parts of your life,” says Moffa. You don’t know how to proceed? If you experience any of the symptoms above and generally don’t feel well at any point, take a break, place your hand on your chest and ask yourself, “What do I need right now?” ? Your response could serve as comforting validation (“I need to take a break because I’m feeling overwhelmed.”) or motivation for your next move (“I’m really tired. I need to start getting ready for bed so that I can sleep well tonight.”).

Don’t neglect the basics.

“Grief requires endurance, and so does stress,” says Moffa. “So if something is with us long term and we know we’re not necessarily going to get rid of it, how can we stay strong enough to endure it?”

Strength, in this context, can simply look like taking care of yourself. Moffa recommends turning to the habits you can control, especially those that have a profound effect on your well-being: move your body a little more, stay hydrated and do your best to eat nutritious meals, prioritize getting enough sleep, schedule your medical appointments annually (to maintain a baseline of well-being but also to rule out possible health problems that could affect your mental state), and invest your energy in hobbies that help you relax.

Embrace the small victories.

Once you listen to your emotions and habits, you can set small, realistic goals for those times when you feel stuck. Think about things that feel manageable and give you a sense of accomplishment, says Moffa. For example, on a Sunday night it might look like changing your sheets or cutting your nails. These things are neither small nor trivial – they can be very difficult to achieve when you are in a functional freeze, so be kind to yourself and recognize what to do Nothing can help you get out of your head.

Seek professional assistance if it is available to you.

Many functional freezing symptoms overlap with serious mental health issues, like depression or post-traumatic stress disorder. It is therefore essential to consult a healthcare professional if this is an option for you. You can start by seeing a primary care doctor, who can assess your symptoms and help you find a therapist.

What if you already have a therapist? It’s time to reconnect with yourself. Do you feel heard during your sessions? Is their style or approach effective so far? Therapy requires consistency and patience, but “if you work hard at something and it doesn’t functioningit’s time to work differently,” says Moffa.

Above all, extend the same kindness to yourself that you would extend to a friend. “When you’re in the throes of a functional freeze, it’s important to remember that you are human and to be as gentle and caring with yourself as possible, especially in the face of uncertainty.”

Alisa Hrustic is a health, science and lifestyle writer and editor with eight years of experience in digital media and service journalism. She is passionate about creating trustworthy wellness content rooted in science, inclusiveness, and empathy. Most recently, she was editor-in-chief and director of health at Self. She was previously deputy editor of Prevention.com. Her work has also been published in Men’s Health and Women’s Health.