The Freeze and Shutdown Responses: Understanding Their Impact at Work and Home

Life throws challenges our way every day - deadlines, difficult conversations, unexpected changes, and the pressures of daily responsibilities. How we respond to these challenges, however, isn’t always conscious or intentional. Sometimes, our nervous system takes the reins.

Drawing from polyvagal theory, we understand that the body has built-in survival mechanisms: the fight, flight, freeze, and shutdown responses. While the fight-or-flight response is widely recognised, the freeze and shutdown responses are less understood, even though they deeply influence our behaviour in subtle but significant ways.

These responses, often tied to feelings of overwhelm or perceived danger, don’t just show up in therapy sessions. They also manifest in the workplace, at home, and in relationships, impacting our productivity, emotional wellbeing, and ability to connect with others.

Freeze Response: When the World Feels Like Too Much

In my work with clients, I often see the freeze response as a signal of feeling stuck or unable to move forward. It’s as if the nervous system hits pause in an attempt to protect us from perceived overwhelm.

• At Work: Imagine sitting at your desk, staring at an email or project that feels overwhelming. Instead of tackling it, you find yourself scrolling through social media or endlessly revising minor details that don’t really matter. This procrastination often stems from a freeze response - your nervous system trying to avoid what it perceives as a threat.

Physical tension can also accompany this. Clients often describe feeling tightness in their shoulders, neck, or jaw, which makes it difficult to relax and focus.

• At Home: At home, the freeze response might show up as withdrawing from family conversations or avoiding tasks like paying bills or tidying up. Perhaps you find yourself binge-watching TV or scrolling through your phone to ‘zone out’. While these behaviours might seem harmless, they can create distance in relationships or lead to mounting stress over unfinished responsibilities.

Shutdown Response: When Everything Feels Like Too Much

The shutdown response, on the other hand, is often a deeper form of overwhelm - when the system essentially powers down to conserve energy and shield itself. I sometimes explain it to clients as the body’s way of saying, ‘This is too much for me right now’.

• At Work: Have you ever felt completely detached during a meeting or like you’re going through the motions without truly engaging? That’s often what shutdown looks like in a professional setting. It might be accompanied by fatigue, a lack of motivation, or a sense of apathy.

When clients in leadership roles experience this, they often tell me it feels like they’re just “phoning it in,” which can have a ripple effect on team morale and decision-making.

• At Home: At home, shutdown can lead to emotional detachment or a loss of connection with loved ones. For example, you might feel distant from your partner or unable to engage in activities that once brought you joy. Neglecting self-care - like skipping meals or forgoing exercise - is another hallmark of this state.

Bringing Awareness to Freeze and Shutdown States

The key to navigating these responses is awareness. When I work with clients, one of the first things I encourage is tuning into the body’s signals. Often, we don’t realise we’re in a freeze or shutdown state until it starts to affect our lives.

Here are some questions to reflect on:

• Do you find yourself procrastinating or avoiding tasks, even ones you know are important?
• Are you feeling disconnected or numb - either at work or at home?
• Do you notice physical signs of tension, fatigue, or disengagement?

Recognising these patterns is the first step toward change.

Practical Steps to Reclaim Flow

In the therapy room, I often guide clients through simple, practical tools to shift out of freeze or shutdown and into a more grounded, empowered state. These same principles can be applied in daily life:

1. Breath Awareness: Start by noticing your breath. Are you holding it or breathing shallowly? Slow, deep breaths can signal safety to the nervous system and help you feel more present.
2. Movement: Gentle movement, like stretching or going for a walk, can help shift the body out of a frozen or shut-down state. It doesn’t have to be intense - just intentional.
3. Connection: Reach out to someone you trust, whether it’s a friend, colleague, or family member.
4. Pause and Reflect: Take a moment to check in with yourself. What do you need right now? Sometimes, just acknowledging your feelings can create space for clarity.

Understanding Leads to Empowerment

The beauty of understanding freeze and shutdown is that it brings us closer to empowerment. These responses aren’t flaws - they’re survival responses and part of being human. By recognising and working with them, we can build resilience, improve relationships, and create a greater sense of ease and flow in both work and life.

If this resonates with you, I invite you to reflect on how these responses show up in your day-to-day life. The more we understand our nervous system, the more we can work with it, rather than against it.

Ready to Explore Further?

If you’re curious about how these ideas could support you or your organisation, visit Energy Flow Business to learn about The Inner Edge - a programme designed to help individuals and teams navigate stress, build resilience, and thrive in any environment.