Why is journaling helpful when I’m overwhelmed?

Overwhelm thrives on mental clutter. Journaling helps you empty the noise and sort what matters.

What if I don’t know where to start?

Start with the first question. Just naming what’s happening gives your mind something to hold onto.

What if journaling makes me feel worse?

Sometimes writing brings the emotion to the surface. That’s okay — it’s part of clearing it. Afterward, do something grounding: breathe, walk, or talk to someone.

Overwhelm Journaling Prompts: 10 Guided Reflections to Regain Control

Feeling overwhelmed? These 10 guided journaling prompts help you calm your mind, break the spiral, and shift from chaos to clarity.

Written by

Jon Filitti, LMHC

Updated on

July 17, 2025

Journal in stoic.

OVERVIEW

Frequently Asked Questions

Overwhelm isn’t always about having too much to do — sometimes, it’s about feeling like you have no control over where to start, or like everything matters too much at once.

These 10 journaling prompts, written by Jon Filitti (Licensed Mental Health Counselor), are designed to help you slow down, sort through the chaos, and find a way forward—step by step.

These prompts are also part of the Stoic app’s Emotion Check-In, where you can explore and write through your emotions in real time.

10 Journaling Prompts for Overwhelm

Why do you think it is making you feel this way?

What pressure, fear, or belief is hiding underneath it?

What situation is making you feel this way?

Focus on what’s happening — we’ll reflect on why in the next step.

List your current worries.

Next to each, write one small step you *could* take — no pressure to do them yet.

What do you not need to do today?

Overwhelm often shrinks when we give ourselves permission to let go.

What has helped you reset in the past?

Describe a time you felt like this and got through it.

What part of your body feels the stress?

Breathe into that spot. Describe the sensation. What would ease it?

What pattern do you notice when you feel overwhelmed?

Is there a loop in your thoughts or behavior? Name it.

What thought or task feels the heaviest right now?

Why this one? What makes it so hard to face?

What would a 5-minute break look like right now?

Can you move, walk, or breathe in a way that resets your energy?

Frequently Asked Questions

Overwhelmed? Start Writing Your Way Through It

The Stoic app guides you through emotions like overwhelm with real-time prompts, check-ins, and reflections. One page at a time—you’ll get through this.

Download Stoic & Start Journaling