Functional freeze and ADHD paralysis look almost identical from the outside, but they involve completely different biological mechanisms, and fixing one the wrong way can make the other worse. This episode breaks down how to tell which kind of stuck you're actually in and what to try for each.
If you've ever googled "why can't I move" while lying in that same spot on the couch, you might already know that the standard advice (make a list, start small, go outside) doesn't seem to help. That's because functional freeze is a nervous system shutdown response driven by cumulative stress, while ADHD paralysis is an executive function overload in the prefrontal cortex. They feel different on the inside, they respond to different strategies, and applying the wrong one can actually increase the threat signal or starve your brain of the stimulation it needs.
This episode covers the biology behind each state, how interoception challenges make self-assessment harder for neurodivergent people, external markers you can use instead of internal check-ins, and specific approaches grounded in the Community Resilience Model (CRM) for each state. If you're AuDHD and experience both at the same time, that's covered too.
Also, the Polyvagal Theory often mentions these states, and this biology, but a lot of that has come into scientific scrutiny. The theory is also has significant problems around neuro-inclusivity. You can find out more information on that here: https://jendehaan.com/blog/is-polyvagal-theory-debunked-2026/
TIP: If this helps you, put this video on 1.5 or 2x speed using the toggle on the screen! I speak at a cadence where this video should still be legible at a faster speed.
CHAPTERS:
0:00 I thought being stuck was one problem
2:29 What is Wired Divergent
3:10 What actually happens during functional freeze
6:48 What ADHD paralysis looks like in the brain
10:18 Why the wrong strategy makes things worse
11:24 Interoception and why "check in with your body" can feel fake
13:06 External markers for telling the two states apart
14:41 When both states fire at the same time (AuDHD)
16:27 What to try when you can't tell which state you're in
18:40 CRM strategies for freeze
20:19 Strategies for ADHD paralysis
22:24 The question that might help you figure it out
CATS:
Short Stack & Dr. Crepes.
RESOURCES & LINKS:
- Article for this episode: https://jendehaan.com/blog/functional-freeze-vs-adhd-paralysis/
- Show notes and blog posts: https://jendehaan.com
- Podcast version: https://jendehaan.com/wired-divergent
- Newsletter signup: https://jendehaan.com/newsletters
- Trauma Resource Institute (CRM): https://www.traumaresourceinstitute.com/
- Interoception accuracy study: https://pmc.ncbi.nlm.nih.gov/articles/PMC11842156/
- Autism and ADHD shared pathways: https://childmind.org/blog/new-study-finds-novel-link-between-shared-brain-gene-patterns/
About Audio and Video
This show is available as a video on YouTube. Some audio you are hearing is taken from the video versions that are recorded outside, and why there are some changes in the microphone quality.
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- AuDHD and autistic coaching (1:1): https://jendehaan.com/
- Regulation Practice Library (free!): https://jendehaan.com/wired-divergent/practices/
- Newsletter signup: https://jendehaan.com/newsletters
- Wired Divergent videos: https://youtube.com/@jendehaan
- Resources and blog posts: https://jendehaan.com
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About
This podcast was created, written, and is hosted by Jen deHaan. Jen has certifications related to healthy communities (Tufts University Friedman School of Nutrition Science and Policy), nervous system regulation, and she is a trauma-informed certified coach. She is working towards her board certified coach (BCC) credential, and has a BFA in teaching creative arts to adults. You can find her full bio here.
This podcast was made in British Columbia, Canada by Jen deHaan.
I respectfully acknowledge that I live and work on the unceded traditional territory of the Coast Salish peoples, and honour the homelands of the Qualicum First Nation and the Snaw-naw-as First Nation, as well as the ties of the Snuneymuxw and K'ómoks First Nations. I would like to express gratitude to these and all First Nations for their continued stewardship of these lands and waters where I create these episodes.
DISCLAIMER:
Wired Divergent is for educational and informational purposes only and is not a substitute for professional medical, psychological, or therapeutic advice. If you're in crisis or need clinical support, please reach out to a qualified professional.
Crisis & Support Resources: https://jendehaan.com/mental-health-resources
Full Disclaimer: https://jendehaan.com/disclaimer
This podcast uses the following third-party services for analysis:
OP3 - https://op3.dev/privacy
