Trigger warning! Mentions extremely upsetting psychosis episodes
The Power of Journaling: Keeping Overthinking at Bay

The Power of Journaling: Keeping Overthinking at Bay

Do you often find yourself trapped in a cycle of overthinking, where your mind races with a flurry of thoughts, worries, and scenarios? If so, you're not alone. Overthinking can be overwhelming and lead to stress, anxiety, and even decision paralysis. Fortunately, there's a simple yet powerful tool that can help you gain control over your thoughts and emotions: journaling.

The Act of Journaling

At its core, journaling involves the act of putting pen to paper (or fingers to keyboard) to record your thoughts, feelings, and experiences. It provides a safe space for you to unload your mental clutter and gain perspective on your inner world. By externalising your thoughts, you create distance from them, making it easier to analyse and manage them.

Breaking the Cycle of Overthinking

Overthinking often thrives in the absence of structure. Journaling introduces a structured approach to confronting your thoughts. When you dedicate time each day to write in your journal, you create a designated space for reflection. This helps prevent the incessant rumination that characterises overthinking.

As you jot down your thoughts, you begin to identify recurring patterns. You might notice that certain triggers prompt your overthinking episodes. Through consistent journaling, you can track these triggers and work on strategies to address them, ultimately reducing the frequency and intensity of overthinking.

Gaining Clarity and Perspective

One of the key benefits of journaling is gaining clarity and perspective. When thoughts are left to bounce around in your mind, they can become distorted and exaggerated. Writing them down allows you to examine them objectively. You may realize that some of your worries are unfounded, and this realisation can help ease anxiety.

Additionally, journaling provides a platform for self-reflection. By revisiting your past entries, you can observe how your thoughts and emotions have evolved over time. This retrospective view can be empowering, as it highlights your progress and growth.

Embracing Mindfulness

Journaling can serve as a gateway to mindfulness. When you write, you're encouraged to focus on the present moment—the thoughts flowing through your mind and the sensations you're experiencing. This presence anchors you in reality and shifts your attention away from the hypothetical scenarios that fuel overthinking.

Practicing mindfulness through journaling also involves non-judgmental observation. You're not critiquing your thoughts; you're simply acknowledging them. This acceptance can reduce the emotional charge that often accompanies overthinking, enabling you to approach challenges with a clearer and calmer mind.

Techniques for Effective Journaling

While there's no one-size-fits-all approach to journaling, certain techniques can enhance its effectiveness in combating overthinking:

  • Gratitude Journaling: Focusing on the positive aspects of your life can shift your mindset and counteract negative overthinking.
  • Stream of Consciousness: Allow your thoughts to flow freely without judgment or structure. This can help uncover hidden concerns.
  • Problem-Solving Journaling: Use your journal to brainstorm solutions to the issues that trigger overthinking.


In a world where distractions and stressors abound, journaling offers a respite—a moment of quiet contemplation and self-discovery. By embracing the practice of journaling, you equip yourself with a valuable tool for taming overthinking, reducing anxiety, and cultivating a more mindful and peaceful existence.

So, why not give it a try? Grab a notebook, find a comfortable spot, and let your thoughts flow onto the pages. Your journal might just become your most trusted ally in the battle against overthinking.

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