Journaling prompts for overwhelm
Use these journal prompts when you’re feeling anxiety from an overwhelmed mind to reflect, calm and soothe.
Overwhelm and journaling
Overwhelm can hit us from all angles; emotional overwhelm, a never-ending to-do list, constant pressure we’re putting ourselves under, feeling responsible for everything and everyone, feeling like nothing we do is enough. Whether we’re dealing with burnout from the stresses of life or dealing with chronic symptoms, it’s helpful to have tools like a guided journal with journal writing prompts to build resilience and help you cope.
When we get locked in a state of overwhelm, our mind is often racing, one thought to the next, putting us into a spiral of anxiety and rumination. When we get stuck here, it can be hard to pull ourselves out of it.
That’s because, as our mind spirals, our nervous system is activated into a fight or flight state, which shuts down the access we have to the part of the brain that allows us to think calmly, rationally and logically with access to problem-solving. Aka we’re in a bit of a panic and it seems like there’s no way out.
It can be a struggle to deal with the feelings and emotions that come with overwhelm, like anxiety, sadness, shame or fear, and this activated state of our nervous system.
That’s where journaling can help, allowing you to take all of those racing thoughts and gain clarity from putting them down on paper, and gain some emotional freedom.
How can journaling help with overwhelm?
Journaling is a massively beneficial tool for our physical and emotional health. There is so much scientific research on the benefits of expressive writing and journaling.
Studies show it can:
lower the emotional reaction of the brain and stress response (especially helpful for when we’re feeling overwhelmed)
strengthen our immune system
improve emotional intelligence
improve our quality of sleep
influence our sense of joy
lower symptoms of physical pain
improve our relationships.
It’s also helpful for mental health - studies have shown that journaling can help process trauma and reduce PTSD symptoms, as well as reduce the symptoms of anxiety and depression.
Journaling ideas and tips
Ensure you can offer yourself some time undisturbed so you can write freely. 15-20 minutes is a good length, but sometimes you might want to just do a quick 5 minute check-in or go deeper when you have the time.
Set up your environment to be inviting and supportive. I love to light a candle or incense and sit on the floor with some comfy pillows. Create a ritual around it to set yourself up.
When it comes to what you’re feeling, do just that, feel. Notice if you’re all in your head, thinking about what you’re writing. If so, drop into your body and sense any sensations that are there.
Express your emotions fully as you write. For example, if anger is showing up, really feel that anger on the page. Maybe you’ll feel called to scribble or write bigger or push your pen hard into the paper. Keep going with it, writing whatever you’re being called to express until you feel the emotion calm or perhaps move into a different emotion/topic.
Journaling is especially helpful to understand our emotions, improve our emotional health and process what it is we’re feeling.
Emotions show you what your values are. They highlight what brings you joy. They show you what you’re willing to stand for and what you’re not. They tell you who you’re here to love. They highlight what beliefs you have been conditioned to hold like scars across your chest. They show you what you’re hiding from. They show you how to heal.
To connect more to your authentic self and begin to explore and process for emotional freedom, try my Emotions Journaling Guide with journal prompts for specific emotions, like anger, sadness, grief, shame & guilt, overwhelm, fear, joy, gratitude, hope, courage.
Learn to process your emotions fully through journaling prompts, emotions tools and somatic exercises.
Save 60% when you buy the full guide!
What’s included for you:
57-page printable guided journal
Journal prompts
Prompts for specific emotions: anger, sadness, grief, shame & guilt, overwhelm, fear, joy, gratitude, hope, courage
Tools to improve emotional intelligence
Somatic exercises to regulate your nervous system
Print out or save it to your phone or device
Save 60% from buying each guide individually
Journal Prompts for Overwhelm
What are the 3 main things causing you overwhelm right now?
What emotions sit underneath the overwhelm?
When did you start feeling this? What may have triggered it?
To what extent are you overthinking? How rational are these thoughts?
What pressure do you feel under? Who or what is this coming from?
What does overwhelm feel like in your body? Is there something that feels like it wants to express itself physically?
What tools or practices have helped you in the past when you’ve felt anxious?
How would you feel if you planned just one of these practices into your day each day?
What can you control in this situation?
If you’re feeling overwhelmed by sadness, try the Journaling for Sadness Guide.
When the pressure feels too much, Journaling for Pressure can help you to support yourself.
Write a list of 10 possible solutions to the things you can control to overcome the overwhelm around it.
What’s one small step you can take today towards one of these solutions?
What if everything goes right?
What is an unhelpful habit you can stop doing that’s causing you to feel worse? What helpful thing can you replace this habit with?
What’s one thing you can do today that will make tomorrow easier?
Who are the people you know you can turn to and rely on? How can their support help you right now?
I hope these prompts help you to find some calm amidst overwhelm. Journaling has been a huge part of my recovery from chronic illness. I truly believe in its power to understand, connect to and expand your true self. Check out my shop for all my Journaling Guides with prompts on topics from perfectionism to self-compassion, from fear to reconnecting with yourself.
Much love,
Suzi
P.S. If you’re looking for support with exploring how your emotions, or the associated limiting beliefs, might be keeping you stuck, take a look at my 1:1 Coaching Packages. Book a free 20 minute connection call to get to know each other and see if the support I offer is for you.