The 'Chill Out' Practice and the Diver's Reflex

Overwhelm can push us to a point where the tools we normally rely on suddenly feel out of reach. 

In this episode, clinical psychologist and burnout expert Kerry Makin-Byrd discusses her book Start Here: A Practical Guide for the Overwhelmed, created as a simple, step-by-step guide for moments when thinking clearly feels difficult. She explains overwhelm as being outside the “window of tolerance,” when the nervous system moves into overarousal or shutdown, and everyday functioning, like sleep, mood, and decision-making, can be disrupted.

Kerry introduces a three-part approach called Soothe, Transcend, Move. The idea is to regulate the body first, then shift perspective with self-compassion, and finally focus on one small action that aligns with your values. 

Listen and Learn: 

• Kerry’s simple illustrated guide for turning overwhelming stress into clear, actionable steps you can actually use in the moment
• How overwhelm shows up in your body and mind can look completely different from others and might be quietly sabotaging your focus and energy
• Practicing small daily skills to train your mind to handle stress more quickly and effortlessly under pressure
• How you can instantly calm your body and unlock clearer thinking using a surprising science-based “chill out” practice from the first step of a three-part emotional regulation system
• How Kerr’s three-step approach can help you calm your body, shift perspective, and navigate stress more effectively
• Reflective support to overcome burnout and compassion fatigue in helping professions

Resources:

• Start Here: A Practical Guide for the Overwhelmed: https://bookshop.org/a/30734/9781408783221
• Kerry’s Website: https://www.drkerrymakinbyrd.com/ 
• Subscribe for twice-a-month field notes on overwhelm, burnout, and compassion to help you care for yourself and others: https://www.drkerrymakinbyrd.com/contact/#/portal/ 
• Kerr’s Podcast, Start Here for Helpers — with Dr Kerry Makin-Byrd: https://starthereforhelpers.substack.com/?ref=drkerrymakinbyrd.com 
• Connect with Kerry on Social Media: 
• https://www.instagram.com/drkerrymb
• https://www.linkedin.com/in/kerry-makin-byrd-phd
• https://www.facebook.com/DrKerryMakinByrd/
• https://www.youtube.com/@drkerrymb 

About Kerry Makin-Byrd

Dr. Kerry Makin-Byrd is a clinical psychologist and noted burnout and well-being expert who translates science into practical non-fiction. An alum of Penn State, UC San Francisco, and the Palo Alto VA Health Care System/Stanford School of Medicine (affiliated), she was honoured with the Veterans Health Administration’s Special Contribution Award for nationally impactful policy work and clinical teaching. A burnout survivor herself, Dr. Kerry is the author of the memoir The Ballad of Burnout. Based in Wellington, New Zealand, she divides her time between writing, providing trauma therapy, and mentoring doctors and therapists. Her favorite types of rest are cold swims with her family and cackling with friends.

Related Episodes: 

• 153. Healthcare Professional Wellbeing Abbie Beacham, Kerry Makin-Byrd, and Bernard Chang (Part 1) 
• 154. Healthcare Professional Wellbeing with Abbie Beacham, Kerry Makin-Byrd, and Bernard Chang (Part 2) 
• 338. ACT for Burnout with Debbie 
• 177. Mind-Body Practices for Stress and Overwhelm with Rebekkah LaDyne 
• 75. Mindful Self-Compassion with Christopher Germer  
• 199. Belonging From the Inside Out with Meg McKelvie 
• 211. Subtract with Leidy Klotz
• 73. Essentialism with Greg McKeown 

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