25 Journal Prompts for When You’re Feeling Overwhelmed by Life

by The Violet Journal
journal prompts for when you're feeling overwhelmed by life

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Taking a second to write down your thoughts in a journal is one of the best things you can do when you’re feeling stressed or anxious. Try using these journal prompts next time you’re feeling overwhelmed by life.


Can Journaling Really Help Stress and Anxiety?


Journaling is an incredibly simple yet powerful tool for stress management. Many mental health professionals suggest journaling as an easy and helpful way to work through your anxiety.

I find that journaling can help reduce anxiety when you’re feeling overwhelmed by putting your thoughts into perspective. Taking some time to write down your thoughts – even just for a few minutes – will help to slow down your mind when your anxiety is spiraling out of control.


Why Should You Use Journal Prompts When You Feel Overwhelmed?


There’s no correct way to journal, and I’d only suggest using journal prompts if you’re feeling up to it. If you’d rather write whatever comes to mind, or if you’d rather not journal at all, that’s okay too.

I find that journal prompts are particularly useful when you’re anxious or overwhelmed, since you don’t need to think about what you’re writing – you just have to pick a prompt and start writing.

If you’re already feeling overwhelmed by life then even the smallest of decisions, like deciding what to write in your journal, can become stressful. Use these journal prompts to explore your anxiety and its causes – without adding to it.


Read Next: 30 Journal Prompts for Depression


25 Journal Prompts for When You’re Feeling Overwhelmed


  1. What are three good things that happened this week?
  2. What’s your biggest accomplishment this week?
  3. What are three things you’re good at?
  4. What’s your biggest fear at the moment?
  5. Does your anxiety stem from one major fear or multiple, smaller fears?
  6. Can you identify a specific trigger that always makes you feel overwhelmed?
  7. Write a list of relaxing activities you can do when you’re anxious.
  8. If you’re feeling overwhelmed by something within your control, brainstorm some solutions. If you’re feeling up to it you can also create an action plan.
  9. What’s one small goal you can achieve today?
  10. Is there anything holding you back from achieving your dreams? What would your life look like without these obstacles?
  11. Write a list of positive affirmations that you can repeat to yourself next time you’re feeling overwhelmed.
  12. Write a list of things you want to let go of.
  13. What are 10 things you’re grateful for?
  14. How do you define success? Is this definition attainable, and if not could you try redefining what it looks like?
  15. Do you have any tactics to control anxiety when it comes into your life? If not, what are some things you can try?
  16. What’s the biggest thing you’ve ever overcome, and what are some ways you dealt with it? Were they successful?
  17. Draw how you feel.
  18. How do you plan your days? Is it working for you?
  19. Can you think of anyone who you feel has a perfect life? What are some struggles they may be facing?
  20. Do you live more in the past or in the future?
  21. How can you simplify your life?
  22. What are some things you’ve always wanted to try but were always too afraid?
  23. What’s the hardest thing you’ve overcome today?
  24. What’s one thing you can do today that will make tomorrow easier?
  25. Write down all your goals for the next month, year, and 5 years. 


Read Next: 50 Journal Prompts for Self Discovery


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