Navigating Through Overwhelm:
5 Strategies for Dealing with the “Freeze” Response
Dishes. Yup, that’s what I end up doing when I know I should be doing something more important but I can’t get myself to do it. Fortunately, this does not happen to me frequently but it’s usually a sign that I’m very tired and feeling overwhelmed. Having recovered from a serious case of burnout a few years ago, I am keenly aware that this is a sign I am moving away from my self-care practices and it’s time to get back on track stat.
Have you ever felt so swamped that you couldn’t move forward? It’s as if your brain is mired in quicksand, and despite the urgency, you find yourself stuck in a cycle of procrastination and avoidance. This phenomenon, often referred to as “overwhelm paralysis,” can leave us feeling helpless and directionless.
But why does this happen, what does it have to do with burnout, and what can we do about it?
Burnout is a state of emotional, physical, and mental exhaustion caused by prolonged stress. When we’re on the brink of burnout, our resources are depleted, and our capacity to cope with stress diminishes. In the face of burnout, our brains may interpret the demands of our environment as insurmountable threats. The human brain is great at keeping us alive, but sometimes in this modern world, it can hold us back. We may not have to fear lions, tigers, and bears when we leave our house, so our brain sees other things as a threat. This could be the threat of not having enough time, energy, or the ability to juggle all our responsibilities within the confines of a day. Or it could be the fear of failure, rejection, or of letting others down.
The “freeze” response then acts as a circuit breaker to prevent further overload. It’s as if our mind is saying, “No more, I can’t handle any additional pressure.” This response can manifest as an avoidance of tasks, an inability to make decisions, or a sense of feeling emotionally numb and disconnected from one’s work and personal life.
Understanding this link between the “freeze” response and burnout is crucial. It signals that it’s time to step back and reassess our workload, our boundaries, and our self-care practices. By recognizing the signs early and taking proactive steps to manage stress, we can prevent the full onset of burnout and maintain our well-being. It’s about giving ourselves permission to pause, to restore our energy, and to approach our tasks with renewed focus and resilience.
So, how can we shift out of the “freeze” mode caused by overwhelm?
Here are some strategies:
1. Begin with Bite-Sized Tasks: Look at your to-do list and break down the larger tasks into smaller, more manageable steps. Instead of setting out to “create a PowerPoint presentation,” start with “draft the PowerPoint outline,” followed by “select images for the PowerPoint slides.” This approach can provide a clearer starting point and the satisfaction of small successes, which can fuel further action.
2. Mindfulness and Breathing Techniques: Engaging in mindfulness can help ground you in the present moment and alleviate the sense of being overwhelmed. Deep breathing exercises, such as the 4–7–8 technique, can also help calm the nervous system and reduce stress.
3. Physical Movement: Physical activity can be a powerful antidote to the freeze response. Even a short walk, stretching, or yoga can release pent-up energy and stimulate endorphins, helping to clear your mind and reduce feelings of overwhelm.
4. Structured Breaks: Taking regular, scheduled breaks can prevent the buildup of stress and help maintain productivity. The Pomodoro Technique, for example, involves working for 25 minutes and then taking a 5-minute break, which can help manage energy and focus.
5. Prioritization and Task Management: When overwhelmed, it’s essential to prioritize tasks. Identify the most critical tasks and focus on those first. Breaking down larger projects into smaller, actionable steps can also make them more manageable and less daunting.
Feeling overwhelmed is a signal from your mind and body, urging you to pause, to breathe, and to align with your inner compass once again. The “freeze” mode is not a flaw but a moment of humanness, telling you to step back and nurture yourself.
For more tips, check out this FREE checklist with 20 more actionable tips for preventing overwhelm!
