45 Journal Prompts for Overwhelm to Help You Calm Down

A list of journal prompts for when you feel lost and overwhelmed

Have you ever felt completely overwhelmed, like your to-do list is a mile long and you just can’t catch a break? I totally get it! That’s why I’ve put together some journal prompts for overwhelm to help you process those overwhelming feelings.

These prompts will guide you in identifying what’s making you feel stressed, exploring your emotions, and finding ways to lighten your load.

There have been times when I felt buried under everything going on in my life. When I started journaling, it became my go-to way to sort through all those heavy feelings.

Journaling is such a helpful tool for managing overwhelm. It lets us take a step back and write down what’s bothering us, which makes it easier to understand what’s going on in our heads.

It’s a safe space to express ourselves without worrying about what anyone else thinks.

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45 calming journal prompts for feeling overwhelmed

1. What things are making you feel overwhelmed right now? How can you deal with them?
2. Think about a recent time when you felt overwhelmed. What caused it, and how did you handle it?
3. List three activities or hobbies that make you happy and help you relax. How can you do more of them every day?
4. Write a letter to yourself, giving words of comfort and support when you’re overwhelmed.
5. Imagine a perfect place for relaxation. Close your eyes and describe it in detail.
6. What are three small tasks you can do today to feel less overwhelmed?
7. Think about a time when you faced a difficult situation and succeeded. What did you do to overcome it, and how can you use those strategies now?
8. Write down five things you’re grateful for right now. How do they make you feel better?
9. When you’re overwhelmed, what self-care activities can you do to feel calm and refreshed?
10. What boundaries do you need to set to protect your well-being and prevent overwhelm?

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11. Make a map of all the things you have to do and the commitments you have. How can you ask for help or remove some tasks that make you overwhelmed?  
12. Write a list of positive statements that feel good to you. Say them every day to have a positive mindset.
13. How can you find moments of calm and mindfulness every day to balance out overwhelm?
14. Describe a peaceful place in nature. How can you spend more time there?
15. List the people you can go to when you feel overwhelmed. Talk to one of them for support or just to talk.
16. Think about times in the past when overwhelm didn’t last long or wasn’t as bad as it seemed. What can you learn from those experiences?
17. Create a board that shows a life without overwhelm. Use pictures, quotes, and symbols that inspire peace.
18. Write a thank-you letter to someone who supported you during tough times. Tell them how much you appreciate them.
19. How can simplifying your surroundings, like cleaning up or organizing, help reduce overwhelm?
20. Remember a time when you felt in control and calm. What habits or routines from that time can you use now to manage overwhelm?

21. Write down three positive messages that can help you when you feel overwhelmed. Say them when you start to feel stressed.
22. Explain a self-care routine that helps you relax and find peace. Promise yourself to do it regularly.
23. Make a list of activities that make you happy and proud. How can you make time for them even when you have a lot to do?
24. Write a letter to your future self with advice on dealing with overwhelming moments and reassurance that you can handle them.
25. Think about the importance of saying “no.” Find areas where you can set boundaries and take care of yourself.
26. List five things that bring you comfort when you feel overwhelmed. How can you include them in your daily life?
27. Write a letter forgiving yourself for times when overwhelm stopped you from meeting certain expectations.
28. Create a self-care menu with ideas for taking care of your body, emotions, and mind. Use it when you feel overwhelmed.
29. Think about your values and what matters most to you. Are you spending your time and energy on those things?
30. Write a poem or a story about finding peace and calmness when everything feels chaotic and overwhelming.

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31. Think about a special memory from your childhood that makes you feel peaceful. How can you bring back parts of that memory as an adult?
32. Write down three healthy ways to deal with overwhelm. Practice using them regularly.
33. Learn and write about different ways to breathe, like taking deep breaths or using a box breathing technique, to calm your mind when you feel overwhelmed.
34. Make a list of things that make you feel tired and overwhelmed. Think of ways to reduce or get rid of them.
35. Write a list of things you’re grateful for, especially the small things you might not think about often.
36. Imagine your perfect day of self-care, from morning to evening. How can you include parts of it in your week?
37. Think about the people, places, or activities that make you feel drained and overwhelmed. How can you set boundaries to protect yourself?
38. Write a letter to someone who inspires you, thanking them for their positive impact on your life.
39. Remember a time when you found peace in the midst of chaos. What can you learn from that experience?
40. Create a playlist of calming music to listen to when you feel overwhelmed. Write about how each song makes you feel.
41. Write three positive statements to counter overwhelm. Repeat them daily to remind yourself of your strength.
42. Picture a peaceful image in your mind. Describe it using details like what you see, hear, and feel.
43. Think about what truly brings you joy and fulfillment. How can you make time for those things even when overwhelmed?
44. Make a list of self-care activities that don’t require much time or money. Use it when you need quick self-nurturing.
45. Describe a phrase or mantra that instantly calms your mind and brings you peace. Write it down and carry it with you as a reminder.

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FAQ: Why do we feel overwhelmed?

Sometimes life gets really busy, and it feels like there’s so much to do and handle. This can make us feel overwhelmed and stretched too thin.

Busy schedules

Life can get super busy! We often have a lot of things to do, like work, school, and taking care of our families. When our calendars are packed with activities, it can make us feel overwhelmed.

High expectations

Sometimes, we put a lot of pressure on ourselves. We might think we need to do everything perfectly or compare ourselves to others we see on social media. This can make us feel like we aren’t good enough, which adds to our stress.

Information overload

Today, we get a lot of information from the internet, TV, and our phones. There are endless notifications and news updates, which can be hard to keep up with. This can make us feel overwhelmed because we can’t process everything.

Lack of boundaries

Sometimes, we say yes to too many things because we want to make others happy. But when we don’t set limits and try to do everything, it can drain our energy and leave us feeling stressed.

Unexpected life events

Life can surprise us with things we didn’t plan for, like problems with our health or relationships. When unexpected challenges happen, it can make us feel lost and overwhelmed.

Knowing why we feel overwhelmed can help us understand our feelings better and find ways to manage them.

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FAQ: How does journaling help me stop feeling overwhelmed all the time?

Journaling can be a great way to help you feel less overwhelmed. It’s like a cozy place where you can write down your thoughts and feelings.

Clarity and self-reflection

When you write in your journal, you can think about what’s bothering you. It helps you understand why you feel overwhelmed. It’s like talking to a friend who helps you figure things out.

Emotional release

Sometimes, we feel a lot of emotions inside us. Writing in your journal lets you share those feelings. When you pour your heart out on the pages, it can make you feel lighter and less stressed.

Problem-solving and brainstorming

Journaling gives you a chance to think about how to solve your problems. You can write down ideas and different ways to tackle what’s making you feel overwhelmed. It’s a good way to be creative and find new solutions.

Prioritization and organization

When you write down all the things you need to do, it helps clear your mind. You can make lists and figure out what’s most important. This way, you can break big tasks into smaller, easier steps.

Gratitude and positivity

Even when we feel overwhelmed, there are still good things in our lives. Journaling helps you focus on what you are thankful for. By writing about happy moments and things you appreciate, you can feel more positive and hopeful.

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Do you use journal prompts for overwhelm?