On Overwhelm: How to Reset When Everything Feels Too Much
Feeling overwhelmed? Use this 3-step journaling reset to break the mental spiral. Therapist-written guide with Stoic quotes and prompts inside.
Updated on
July 2, 2025
This post is part of our series exploring difficult emotions through reflection. Written by Jon, a Licensed Mental Health Counselor, this guide helps you name the signs of overwhelm and walk yourself through it using journaling, mindfulness, and movement.
What It Means to Feel Overwhelmed
A condition of anxiety, feeling overwhelmed has a paralyzing effect on your day. When you feel stuck it's important to kick yourself out of the rut.
Do something to distract yourself. Go for a walk. Journal about your experience. Do a breathing exercise. Anything to change the scenery of your mind.
Related Stoic Quotes on Overwhelm
“If you are distressed by anything external, the pain is not due to the thing itself but to your own estimate of it; and this you have the power to revoke at any moment.”
— Marcus Aurelius
See more Stoic quotes about overwhelm → Quotes on Overwhelm
Journaling Prompts to Process Overwhelm
What situation is making you feel this way?
(Focus on the “what” for now. We’ll think about “why” next.)
Why do you think it’s triggering such a strong response?
List all your current worries.
Write one step you can take to minimize each worry.
Want more? Read: 10 Journaling Prompts to Process Overwhelm
3-Step Exercise to Reset When You’re Overwhelmed (≈ 5 minutes)
- Sit & Scan — Pause and name the exact moment where overwhelm peaked. What were you doing, hearing, or thinking?
- Interrupt the Cycle — Move. Shake your hands. Splash cold water. Step outside. Anything that breaks the thought-loop.
- Write One Next Step — Not a to-do list. Just one concrete action you can take today. Then do it.
Frequently Asked Questions
Is overwhelm the same as burnout?
Not quite. Burnout is chronic and cumulative. Overwhelm can hit suddenly, even in short bursts. But frequent overwhelm can lead to burnout.
Why does journaling help when I’m overwhelmed?
Because your brain is overloaded. Journaling clears mental RAM and turns a swirl of thoughts into steps you can see and sort.
How do I know when to seek help?
If you feel overwhelmed every day and nothing brings relief—even temporarily—talking to a therapist might help you uncover deeper causes.
FAQ updated on Jul 2, 2025
Licensed Mental Health Counselor in private practice in Dubuque, Iowa. He has been providing mental health counseling to individuals and families in the Dubuque area since 1999 and earned his Mental Health Counselor license in 2005. Jon offers outpatient counseling in a private practice setting, primarily working with individuals aged 17 through adulthood.
Feeling Overwhelmed? Start Journaling Your Way Out
Use Stoic’s guided prompts to break the spiral. Track your thoughts, clear your mind, and reset—one small step at a time.
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