10 Journaling Prompts for When You’re Overwhelmed

Because sometimes writing it out is the first step to breathing again.

When overwhelm creeps in—whether from stress, ADHD burnout, emotional exhaustion, or just too much happening at once—it’s easy to freeze, spiral, or feel like everything is just… too loud.

That’s where journaling can become a lifeline.

You don’t need to be a “writer.” You don’t even need full sentences. You just need a few quiet moments with your thoughts, your paper, and maybe a deep breath or two.

Here are 10 gentle but powerful journaling prompts to help you untangle the mental mess and come back to yourself.

1. What’s taking up the most space in my mind right now?

Start by naming it. Don’t filter. Let it pour out. You don’t have to solve it—just acknowledge it.

2. If my feelings could talk, what would they say?

Let the overwhelm speak. Give it a voice. Sometimes your anxiety just wants to be seen.

3. What do I need right now—physically, emotionally, mentally?

Not what you “should” do. What do you need? A nap? A hug? Water? Quiet?

4. What’s one small thing I can control today?

Overwhelm often comes from feeling powerless. Shift back into your agency—even if it’s just drinking water or making your bed.

5. What am I afraid will happen if I slow down?

Get honest. What fear is driving the rush or panic? What would happen if you gave yourself a little grace?

6. What’s something that helped me the last time I felt like this?

Look back. Your past self has survived this before. What worked? A walk? Talking to someone? Music?

7. Where is my body holding this stress? What would it feel like to let some of it go?

Tune in. Is it in your chest, jaw, shoulders? Can you breathe into that space for a moment?

8. What am I saying to myself right now? Would I say that to a friend?

Call out your inner critic. Then rewrite the message with kindness.

9. What is not mine to carry?

List the responsibilities, emotions, or stories you’ve taken on that aren’t actually yours. Let them go.

10. What does “enough” look like today?

Not perfect. Not all of it. Just enough. Define it clearly, and give yourself permission to stop there.

Remember:

You don’t have to fix everything right now.You don’t have to do it all.You don’t have to do it perfectly.

You just have to take the next kind step toward yourself.