If you read through the Big Red Book¹ or its counterpart for Kotlin², it's quite explicit about the goals with these techniques for managing effects, and goes over rewriting imperative code to manage state in a "pure" way.
I think the authors are quite aware of the relationship between these techniques and mutable state! I imagine it's similar for other canonical functional programming texts.
Besides the "pure" functional languages like Haskell, there are languages that are sort of immutability-first (and support sophisticated effects libraries), or at least have good immutable collections libraries in the stdlib, but are flexible about mutation as well, so you can pick your poison: Scala, Clojure, Rust, Nim (and probably lots of others).
All of these go further and are more comfortable than just throwing `const` or `.freeze` around in languages that weren't designed with this style in mind. If you haven't tried them, you should! They're really pleasant to work with.
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1: https://www.manning.com/books/functional-programming-in-scal...
2: https://www.manning.com/books/functional-programming-in-kotl...
> If you read through the Big Red Book
This is a thoughtful response, but I can't help but chuckle at a response that starts with, just read this book!.
For me, well-written books are an enjoyable way to learn, and I'll admit I'm partial to that!
But of course you can learn in whatever way you like. Books are just a convenient example to point to as an indicator of how implementers, enthusiasts, and educators working with these techniques make sense of them and compare them to mutating variables. They're easy to refer to because they're notable public artifacts.
Fwiw, there's also an audiobook of the Red Book. To really follow the important parts, you'll want to be reading and writing and running code, but you can definitely get a sense of the more basic philosophical orientation just listening along while doing chores or whatever. :)