Journaling to Overcome Overwhelm

It’s hard to be pleasant, patient, or relaxed when we’re frustrated, anxious, or worried. Most of us are not at our best when overwhelmed by sadness, fear, or anxiety. When these emotions take hold, even small tasks can feel impossible, and it’s easy to get stuck in a cycle of avoidance or unhealthy coping.

When we say we’re overwhelmed, we often mean overcome by strong emotions—positive or negative—that are so powerful they prevent us from functioning effectively or enjoying the present moment.

Feelings of overwhelm can be brief or prolonged. For some, they become chronic, draining joy from life and making even basic responsibilities feel daunting. Overwhelm sends our thoughts spiraling into “this is too much,” leaving us feeling stuck. We might shut down, struggle to think clearly, and turn to unhealthy habits like overeating, overworking, or scrolling mindlessly on our phones in an attempt to numb the discomfort.

Some of us freeze, while others push into overdrive, frantically trying to “fix” everything. At either extreme, overwhelm takes control. So how can we regain a sense of balance when it feels like too much to handle?

The Surprising Power of Pen and Paper

A remarkably simple and effective way to manage overwhelm is through journaling. Taking even a small part of your day to write down your thoughts can create a profound shift. Whether you pour your heart out in an organized fashion or simply doodle and jot down words without structure, the act of putting pen to paper helps interrupt the cycle of overwhelm.

Why does journaling work? Overwhelm is an emotional reaction to our thoughts, often driven by fear, frustration, or confusion. When we journal, we create a space to step back and observe these thoughts. This helps break the cycle and allows us to refocus on calm rather than chaos.

Journaling doesn’t require eloquence or perfect grammar—it simply requires a willingness to pause and put your thoughts into words. Here’s how you can get started:

5 Steps to Overcome Overwhelm

Recognize that you’re feeling overwhelmed.
Acknowledge your feelings without judgment. It’s okay to feel this way; you’re human.
Find a comfortable place to journal.
Choose a quiet spot where you feel at ease. Your environment matters, even if it’s just a cozy corner of your room.
Take a deep breath and focus your attention.
Let go of distractions. Deep breathing helps calm your nervous system and prepares your mind for reflection.
Set an intention to explore your thoughts without judgment.
This is a safe space for honesty. Whatever you feel—confusion, anger, sadness—it belongs here.
Write whatever comes to mind.
Don’t overthink it. You might start with a prompt like, “I feel overwhelmed because…” and see where it leads.

A Path to Clarity and Calm

Many people find that journaling has an immediate calming effect. As they write, they notice their breathing slows, their mind clears, and their perspective shifts. By the time they finish, they often feel less stuck and more empowered to take on what’s next. If you’re new to journaling, keep it simple. Start with just five minutes. Don’t worry about doing it “right”—there is no wrong way to journal. The key is showing up for yourself.

The next tie overwhelm creeps in, grab your journal, take a deep breath, and remember: you have the power to shift your thoughts and reclaim your calm.

The Surprising Power of Pen and Paper

A remarkably simple and effective way to manage overwhelm is through journaling. Taking even a small part of your day to write down your thoughts can create a profound shift. Whether you pour your heart out in an organized fashion or simply doodle and jot down words without structure, the act of putting pen to paper helps interrupt the cycle of overwhelm.

Why does journaling work? Overwhelm is an emotional reaction to our thoughts, often driven by fear, frustration, or confusion. When we journal, we create a space to step back and observe these thoughts. This helps break the cycle and allows us to refocus on calm rather than chaos.

Journaling doesn’t require eloquence or perfect grammar—it simply requires a willingness to pause and put your thoughts into words. Here’s how you can get started: