We’ve all been there – that sense of being emotionally drained, cynical, and just going through the motions at work. This is burnout, and it’s become a perilous epidemic in today’s overworked, understaffed, always-on workforce.
When burnout takes hold, our bodies go into a state of functional freeze – a kind of survival mode where we become numb, disconnected, and paralyzed as a coping mechanism for the overwhelming stress. It’s the human psyche’s version of playing dead when faced with a threat it can’t fight or run away from.
The consequences of this functional freeze are dire. Our productivity plummets, we lose motivation and passion for our jobs, our physical and mental health suffers, and our relationships strain under the tension. Yet powering through this deficit state becomes a cruel cycle that only perpetuates the burnout.
So how do we break free from this icy grip before it does lasting damage? The first step is recognizing the signs – are you experiencing physical and emotional exhaustion, cynicism and detachment, or a sense of inefficacy at work? If so, it’s time to make your wellbeing the priority.
Start by giving your body what it needs – get more sleep, nutrition, exercise, and relaxation time. Use breathing exercises or mindfulness to stay grounded when you feel anxiety’s grip tightening. Rediscover activities that reignite your joy, creativity, and sense of purpose outside of work.
At the office, have an honest discussion with your manager about prioritizing a sustainable workload and setting boundaries. Take intermittent breaks throughout the day, and actually use your paid time off. Consider if a job change is due if the culture and expectations are unrealistic.
Here are some signs that you may be stuck in a state of functional freeze due to burnout:
- Emotional Numbness or Detachment
One of the hallmark signs of functional freeze is feeling emotionally disconnected, flat, or numb towards your work and even aspects of your personal life. You may lose your sense of empathy, passion, and emotional investment in things that used to energize you. - Physical Exhaustion and Fatigue
Burnout puts your body into a persistent state of heightened stress. This can drain your energy reserves, leaving you feeling physically exhausted and fatigued much of the time, even after sleep. - Difficulty Concentrating or Making Decisions
When in functional freeze mode, basic cognitive functions like concentration, memory, decision-making, and problem-solving can become impaired. You may find yourself zoning out frequently or feeling unusually indecisive. - Cynicism and Negativity
Burnout breeds cynicism, negativity, and an excessively critical inner voice towards your work, coworkers, managers, or the company itself. An overly pessimistic outlook often develops. - Feeling Trapped or Paralyzed
A sense of being stuck, trapped, or paralyzed in your situation is common in functional freeze. You may struggle to muster the motivation or capacity to change things or improve your circumstances. - Escapist Coping Mechanisms
To numb out and cope, you may start overindulging in escapist behaviors like alcohol, drugs, sleep, TV binges, social media scrolling, or other compulsive habits. - Physical Symptoms
Burnout takes a toll on the body, so functional freeze may manifest in physical symptoms like headaches, GI issues, muscle tension, changes in appetite or sleep, and a weakened immune system.
If several of these signs resonate with your current experience, it’s likely a signal that you’ve entered a state of burnout-induced functional freeze. Taking proactive steps to prioritize selfcare, set boundaries, and seek support is crucial for breaking free.
Rebuilding after burnout is a journey, but be patient and persistent. Reconnect with your values, abilities, and strengths. Limit exposure to workplace stressors by deploying valuable stress management techniques. And don’t go it alone – enlist support from loved ones, counselors, and others to help rekindle your motivation and life engagement.
The human spirit is incredibly resilient, but we’re not designed to stay in survival mode indefinitely. By prioritizing self-care, connecting to our gifts, and seeking supportive voices, we can reignite our vitality and break the cyclical grip of burnout once and for all.