5 Steps to Unfreeze from Overwhelm
I got a panicked email from a client.
She recently transitioned into a custom-made-for-her leadership role—with executive sponsorship and the team support of her dreams.
And now?
She's frozen.
In her words -- "overwhelmed by everything [she] could be doing."
She asked for tips or a journaling prompt to help her get moving again.
Here’s what I fired off—five practical steps to reset her nervous system and regain momentum:
1. Walk it out (10 minutes)
Go take a walk outside—weather permitting. No pressure to solve anything.
Just let your senses take in the fresh air, the light, and the feeling of moving your body one step at a time.
Movement is one of the fastest ways to shift your brain state, and there’s solid research showing the benefits of sunlight on your mood and cognition.
Once you’re back, ask:
“What’s ONE thing I’d like to get started on?”
2. Heart space reset (90 seconds)
Sit somewhere quiet. Set a timer for 90 seconds.
Place both palms over your heart space. Close your eyes and breathe into that space.
Feel the in-breath, the out-breath, the subtle warmth and gentle weight of your hands.
Let your attention rest on the rise and fall of your chest.
Then ask yourself:
“What does my heart know that my head overlooked?”
Or, if you’re feeling spicy:
“What am I trying NOT to know by experiencing overwhelm?”
Journal what bubbles up to the surface.
3. Two lists, five minutes
Grab pen and paper. Draw a line down the middle.
Top of left side, write:
10 things I COULD do (open-ended—toward your role, your goals, etc.)
Right side:
10 things I’d like to get DONE today (chores, tasks, anything you can complete before day’s end)
Circle one from either list that feels most doable or time-sensitive.
That’s your next step. Just one.
4. Create a “Later List”
Offload everything else from the list above into a doc, Trello, or task app of your choice.
You’re not deleting them—you’re parking them. That frees your brain up to focus on the now.
Optional: break bigger items into bite-sized subtasks:
“Consult manager,” “Write outline,” “List assumptions,” “Review relevant docs.”
Wanna go the extra mile? Guesstimate timelines for each subtask. Add each subtask as a calendar event accordingly.
5. Cross it out. Brutally.
Go back to your lists from step 3. Cross out anything that feels dreadful—the “ugh” tasks.
Be honest:
What’s there because you think you should?
What’s meant to make you look good or keep others happy—not because it actually matters to you?
Cross. It. Out.
Give yourself full permission to skip what drains you.
Bonus prompt if this feels sticky:
“What tasks do I keep avoiding—and what do I believe it means about me if I don’t do them?”
No judgment—just information. Get curious, not critical.
If you try any or two from above, shoot me an email and let me know what it did for you.
And if this kind of structured support and nervous system-aware coaching speaks to you—
Because you're done white-knuckling your way through high-stakes leadership...
Let’s talk. I help high-achieving women clarify their priorities, advocate from strength, and take courageous steps forward, one aligned step at a time.
What clients say
Coaching with Jamie is like taking 3 Advils for mental pain and the effects don't fade.
- S, Diplomat
Thank you so much for being such an incredible support. I’m basking in the glow of being gainfully employed with a baller ass title and just so happy to know I did it with such a bad ass woman by my side.
- SJ, Director of Global Marketing
Working with Jamie provided me with a structured and sustainable approach--not just advice or referrals to self-help material. I got promoted with the usual perks of a title change and a pay bump that exceeded my expectations.
- Kasvi, Life Sciences Director
P.S.
New around here? You're receiving this email because you took my Leadership Archetype quiz on www.jamieleecoach.com or enrolled in a recent online workshop like:
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