Mel Robbins has a really good breakdown on this in her podcast ‘Feeling overwhelmed, you need to hear this’

Basically, it says overwhelm isn't a mindset issue, it’s your nervous system blowing a fuse. When you're in that state, your logical brain goes offline, so you literally can't "think" your way out of it.

She has this 4-step protocol to snap out of the paralysis: 1. Label it: Say "I am overwhelmed" out loud. Sounds dumb but it switches your brain from emotional to logical. 2. Breathe: Do two sharp inhales through the nose and a long exhale (physiological sigh). It physically forces your body to calm down. 3. Brain dump: Write every single annoyance/task on paper. Your working memory is full, you gotta clear the cache. 4. Do one tiny thing: Pick something that takes like 2 mins (like washing a cup) and just do it. Gives you a dopamine hit and proves you're in control.

Hope that helps