Overload
— Freeze
Occurs when extreme stress overwhelms the
system, leading to immobility and shutdown.
| NARRATIVES | Too Much to Handle / I Need To, But I Can’t | |
| THOUGHT TYPE | Overwhelmed and Paralyzed. | |
| SAMPLE THOUGHTS |
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| FEELINGS |
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| BEHAVIORS |
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| SENSATIONS |
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Five Things to Start Doing to Sustain overload
① Intentionally slow breathing
② Focus on one small task
③ Create a quiet and calm environment
④ Engage in grounding techniques
⑤ Soothing your senses with aromatherapy
Five Things to Stop Doing to Prevent Further Dysregulation
① Jumping into multiple tasks
② Overstimulating environments
③ Consuming news or social media
④ Pushing through overwhelm
⑤ Ignoring body signals for rest
Music Playlist for the
State of Overload (Freeze)
Ambient and non-intrusive – Provides a continuous, stabilizing and grounding atmosphere.
Affirmations For
Overload
I am allowed to pause and take my time.
I release the need to control everything around me.
I trust that I will find clarity when I slow down.
Breathwork Practice
Five Count Inhale and Extended Exhale
Inhale for 5 counts and exhale slowly for 8 counts. This steady breathing pattern encourages relaxation and eases feelings of overwhelm.
Movement Practice
Gentle Swaying or Rocking
Sit in a chair or stand and gently sway or rock your body from side to side. This rhythmic motion provides a sense of comfort and helps the body emerge from feeling stuck and frozen.
Mindfulness Practice
Grounding with Objects
Hold an object in your hands, such as a warm cup or a soft blanket, and focus on its texture, temperature and weight. This practice offers a point of connection and gently helps bring you back to the present moment.
Temperature-Driven Practice
Cold Compress
Hold a cool compress or an ice cube in your hands, or place it on your wrists or the back of your neck. The cool sensation provides a gentle shock to the system, helping your body come back online .
