Freeze vs Shutdown: Knowing the Difference

I’ve noticed a common trend across social media, blogs, and even in casual conversations: people use terms like "freeze," "shutdown," and "collapse" interchangeably when talking about stress and trauma. This can be confusing because, while they’re related, they refer to different physiological responses.

When I was an intern, I was also confused by this. I thought they were all the same. But I’m here to tell you that they’re not—they’re distinct, and it’s important to understand the difference.

Freeze: A Sympathetic Nervous System Response

We’re all familiar with the "fight or flight" response, which is part of the sympathetic nervous system. But there’s more to it. In addition to "fight" and "flight," we now recognize that freeze and fawn (also known as people-pleasing) are also part of our adaptive responses when we perceive a threat.

When the sympathetic system is activated, our body goes into a state of high alert. We feel an increase in energy, which shows up as:

• Increased heart rate

• Higher blood pressure

• Muscle tension

• Shallow breathing

• A rush of stress hormones like cortisol

These responses are all physiologically normal and help us stay safe in the face of danger. But when we talk about freeze, it’s important to understand that even though we appear immobilized, there is still a lot of energy built up inside us.

Think about a deer caught in headlights. The deer freezes—it doesn’t move, but it’s not relaxed. It’s intensely aware of its surroundings, hoping not to be seen. This is freeze in action: energy is being held in the body, waiting for the right moment to act.

Example of Freeze:
Imagine you’re in a meeting at work, and your boss suddenly calls on you to give an update on a project you haven’t fully prepared for. Your heart races, you feel your palms get sweaty, and your mind goes blank. You might freeze in that moment, unable to speak or think clearly. Your body is full of energy and tension, but your mind is stuck in place, unable to react—this is freeze in action. You’re not physically running away, but your body is responding to the perceived threat of the situation.

Collapse/Shutdown: A Parasympathetic Nervous System Response

On the flip side, collapse or shutdown is driven by the parasympathetic nervous system, which is responsible for calming us down and helping us rest and digest. When this system is activated in response to extreme stress or trauma, it can cause a dramatic shift—essentially “slamming on the brakes” of the body’s energy.

In a shutdown state, we experience a deep parasympathetic response that can feel passive and withdrawn. People often describe it as:

• Feeling empty, numb, or detached

• Overwhelmed by tasks that were once easy to complete

• Struggling with focus, memory, and decision-making

This state is often accompanied by:

• Little to no facial expression

• Slouched posture

• Avoiding eye contact

• Speaking quietly or in a disengaged way

Essentially, it’s a state of withdrawal, or energy conservation. It can happen when the body’s initial “fight or flight” responses don’t seem to work, leading to a feeling of helplessness or numbness. Think of how some animals "play dead" when threatened—it’s a survival tactic, and it can be an effective one in certain situations.

Example of Collapse/Shutdown:
Let’s say you’ve been dealing with a lot of stress—maybe you’re overwhelmed by your workload, struggling with relationship issues, or coping with grief. One day, everything feels like too much. You may find yourself unable to muster the energy to get out of bed, not because you don’t want to, but because you feel mentally and physically drained. Simple tasks like answering emails or getting dressed might feel impossible. You might just sit there, feeling emotionally detached from everything and everyone around you. This is a shutdown response: your body and mind are overwhelmed and withdrawing to protect you, but it can leave you feeling stuck and disconnected.

How Freeze and Shutdown Help Us Survive

Both of these responses—freeze and shutdown—are essential for survival. They’re built-in mechanisms that help us deal with extreme stress or danger. However, if we get stuck in either of these states for too long, they stop being helpful.

In the context of mental health, it’s important to understand that these physiological responses are natural and functional. But if you find yourself stuck in freeze or shutdown mode, it may be time to seek help in order to regain balance.

Getting Back to Balance

If any of this resonates with you, it’s important to know that you’re not alone. Feeling stuck in these states is more common than you might think. The good news is that with support, you can learn to regulate your nervous system and bring yourself back into a state of calm.

I encourage you to connect with a psychologist or mental health therapist who can help you understand these responses more deeply. They can also provide tools and strategies to shift your nervous system back into a more regulated state.

Remember, your story is always evolving, and your journey to healing is unique to you. Take the first step today and know that progress is possible.