Stuck in bed after work? You might be in ‘functional freeze'. Here is how to get over it

Time of India

15-06-2025

After clocking out of work and ticking off your to‑do list, you might expect a sense of relief. Instead, you find yourself glued to your bed, doom‑scrolling aimlessly and unable to face simple tasks. If this sounds familiar, you may be experiencing what movement expert Liz Tenuto calls 'functional freeze,' a stress‑induced shutdown of mind and body that leaves high‑achievers immobilized the moment they stop pressing forward.
When Success Leads to Shutdown
In a recent interview with
CNBC Make It
, Tenuto—better known online as 'The Workout Witch'—explained that
functional freeze
is a form of the body's natural freeze response, triggered by
chronic overwhelm
rather than immediate danger. 'A lot of women get all of their tasks done during the day,' she said, 'then when they get home and finish everything, they completely crash and have a hard time getting out of bed.' Despite outward success, those in this state may feel emotionally numb, dissociated, or trapped in endless hours of passive screen time.
The Hidden Signs of a Freeze
People in functional freeze often mask their distress with productivity, only to find themselves incapacitated afterward. They might struggle to cry or feel social, wrestle with unexplained aches or gut issues, and lean on alcohol or online distractions to numb the emptiness. Even routine household chores can feel insurmountable, as decision‑making grinds to a halt and the simplest actions require Herculean effort.
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Thawing Out: Movement as Medicine
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Breathwork, yoga, or simply a twenty‑minute stroll around your neighborhood can also prompt emotional processing and help reset your nervous system. (Representational Image: iStock)
Tenuto, who holds a degree in psychology and trains clients in
somatic therapy
, argues that the antidote to functional freeze is not more rest but carefully calibrated motion. 'Movement is the best way to come out of freeze,' she said, cautioning against jumping into intense workouts that your exhausted body can't sustain. Instead, she recommends somatic exercises—slow, mindful movements such as gentle ear pulls that stimulate the vagus nerve, or subtle rocking on each side of the body to release tension and restore energy.
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Breathwork, yoga, or simply a twenty‑minute stroll around your neighborhood can also prompt
emotional processing
and help reset your nervous system. One practice Tenuto demonstrates on
TikTok
involves slowly turning the head while holding the chin, a micro‑movement that can reduce anxiety and encourage your mind to reengage with the world.
Why Sitting Still Can Backfire
Despite the allure of sinking deeper into the covers, Tenuto warns that further immobility can actually reinforce the freeze response. 'Relaxing more and not moving at all can exacerbate functional freeze,' she told. The key, she insists, is gentle but consistent action—tiny steps that remind your body it is safe to thaw and rejoin the flow of daily life.
If you find yourself paralyzed by exhaustion and stress each evening, consider that your body may be signaling a deeper need for
mindful movement
rather than more rest. Embracing somatic techniques could be the very thing that frees you to tackle tomorrow's chores—one micro‑movement at a time.
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