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Journaling Prompts to Unpack Emotional Overwhelm

| Written by Allison Rosa, MA, LAC

Photo by Valeriia Sviridova via Canva Photos

Life can be full of emotions—some uplifting and others challenging. When consumed with overwhelm and trying to just get to the next day, it’s easy to lose sight of what’s really going on in our lives. Journaling provides an opportunity to slow down, reflect, and create space to process your thoughts and emotions.

By putting pen to paper, you can explore your inner world, uncover new insights, and work through difficult experiences in a meaningful way. Journaling can be a powerful tool to help you process intense emotions, gain clarity, and find a sense of calm amidst the chaos. Whether you’re looking to process emotions, improve your relationships, or reconnect with yourself, journaling with the intention of self-reflection can help deconstruct the narratives we’ve written about ourselves. 

Below are a few journaling prompts designed to aid in self-reflection and self-understanding when faced with emotional overwhelm. 

Moving Forward

  • What do you love the most about yourself?
  • List five gifts that you offer to the world. 
  • What is the most recent miracle you’ve experienced?
  • How can you make your daily routine more mindful and meaningful?
  • Journal about someone who inspires you. What qualities do they have that you admire and want to embody? Stay away from material things the person “has” and focus directly on their qualities as a person. 
  • What is one thing you can do today to align with your personal goals and values?
  • What does progress look like for you in this chapter of life?
  • Write down 10 positive affirmations that resonate with you. Reflect on “why” they do. Notice any emotions, body sensations, or automatic thoughts that arise when you say them out loud and write them down.  
  • What would “peace” look like for you right now?
  • What is one thing you can let go of that no longer serves you?
  • What intention would you like to set for today?
  • List 5 things you have control over. 
  • Explore how much of your self-worth you tie-up with your body image. Then list out other aspects of yourself, not body-related, that elevate your self-worth. 

 

Relationships, Family, and Upbringing

  • What are some family values that were emphasized in your upbringing? If you have a family now or decide to have a family in the future, would you instill those same values? How would you do it?
  • What is something you value about your upbringing? What are some things that you wish were different?
  • What are some messages you received from your upbringing about body image and relationships with food?
  • Who in your life do you need to forgive? What are you hanging on to? When you’ve finished, write down two actionable steps you can take to work towards forgiveness. 
  • Are there recurring themes or patterns in your relationships? 
  • What boundaries do you find difficult to set? 
  • When do you feel most connected to others? 
  • Do you listen actively when others are sharing their feelings with you? Do you feel others can actively listen to you?
  • How can you nurture the relationships you care about the most?
  • Finish the thought: The words I need to hear are _______. 

Understanding Roots of Overwhelm?

  • Have you avoided anything this week? Why is that?
  • Where in your life are you putting yourself last? What are you tolerating that you don’t want to be?
  • What are your loudest self-critical thoughts? What situations tend to trigger these thoughts? Do you notice anyone close to you triggers them?
  • What positive attributes of yourself do you tend to minimize or deny? What parts of yourself do you wish others would notice more?
  • What is the first thing you turn to when you’re sad? Is it healthy?
  • Who do you seek approval from the most in your life? And why?
  • What motivates you the most (e.g: fear, money, happiness, approval, etc.)?
  • Write a letter to your critical voice. 
  • Is there anything that stops you from going after your dreams?

Not Sure Where to Start?

  • Take some deep breaths. As you sit in front of the journal, think for a moment what is it that needs to be on paper the most right now? Just write anything that comes to mind. If you can’t think of anything concrete, start with what emotions and body sensations come up. Let your emotions, thoughts, and body sensations guide the pen! 

Closing Thoughts

Photo by Hazal Ak from Getty Images

Journaling is not about finding the “right” answers. It’s about creating space to explore your inner world without judgment. By putting pen to paper, you’re giving your emotions the attention they deserve and allowing yourself to process them in a healthy way. Remember, it’s okay to feel overwhelmed—and it’s equally okay to take the time you need to work through it. Let these prompts guide you toward clarity, self-compassion, and resilience.

Allison Rosa

Allison Rosa is a Certified Trauma Professional, who specialized in Victim Counseling during her graduate program. Using person-centered techniques, Allison helps others to rewrite their trauma narratives and relationships with food. Allison is also an EMDR-trained therapist. 

Check out Allison’s professional bio here.

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