We all overthink, and it’s not a problem when it happens occasionally. However, once it begins to happen regularly or causes issues in your life, it begins to be a problem. Without the right tools, it can feel almost impossible to deal with and cause long-term issues.
In this article, we’ll explore what overthinking is, how to journal for overthinking, and some tips for making it more effective.
What is overthinking
Overthinking happens when you worry about the same things repeatedly. The thoughts are often based around various catastrophes, such as a partner cheating, something bad happening to you or someone you care about, or worries about your future.
Overthinking can be caused by or contribute to various mental health disorders, such as anxiety and depression. It can further paralyze you – make you unable to take action – And take away your energy to work on more important things.
Why journaling works for overthinking
Overthinking happens in your head. When the thoughts are not dealt with, they tend to become more persistent and take up more space in your head. The problem with this is that we slowly lose our ability to be rational
Journaling is one of, if not the best, tool for overthinking. There are several reasons why that is. Three of those are:
1. Helps you view overthinking more realistically
We tend to focus on the worst possible outcome of any given situation when we overthink. But the thing is, we can’t predict the future, and when we overthink, we’re usually a long way off.
Journaling for overthinking can help you put your thoughts out in the open. As you do this, you’ll quickly notice how unlikely they are to be true, and you’ll often begin to view the situation more realistically.
Related: Journaling prompts for self-esteem
2. Helps you make sense of your thoughts
You probably struggle to make sense of your thoughts when overthinking. You’re thinking about a million different things, and it only seems to be getting faster.
When you journal about overthinking, you find a way to release those thoughts. As you get them out of your head and down onto the paper, it’ll be easier to make sense of everything going on inside of you.
Related: How to make mindfulness a habit
3. Helps you release emotions
Overthinking is often caused by or causes a lot of unpleasant emotions. These emotions can be difficult to handle and put you in a spiral where your overthinking slowly gets worse.
As you journal about these difficult thoughts, you find a way to release these emotions. When this happens, your overthinking will slow down, and you’ll be able to get a more rational view of things.
Related: Journal prompts for emotional awareness
How to journal for overthinking
Journaling is one of the best tools for overthinking. There are different approaches you can use depending on why and what you’re overthinking. Below is a description of two of my favorite types.
Related: Finding gratitude with a journal
1. Indications Vs. proof
If you’re prone to overthinking, it can probably be triggered by even the smallest indication that something bad is going to happen. But the thing is, an indication isn’t proof, and when you let this guide your inner life, you’re bound to have negative thoughts.
With an indications Vs. proof journal, you look at the facts and try to accept that you’re overthinking the situation if there isn’t any definitive proof. Here’s how you do it.
- Begin by writing down all the reasons why you think something bad is going to happen. This might be that someone feels off, the weather is cloudy, a weird spot on the sidewalk, or anything that might be an indication to you.
- Go through your list and look for any definitive proof that the bad thing is going to happen. Something that would stand in court if you presented your case there.
- Now, go back to your indications. Write other things that your indications might indicate.
One of two things will happen as you do this exercise.
- You find proof that you’re overthinking is based on logical facts.
- Or the more common, you find that you’re overthinking isn’t tied to anything valid and is unrealistic. As you notice this, it’ll become easier to release the thoughts.
Related: How to solve problems with a journal
2. Stream of consciousness journaling
Stream of consciousness journaling is an unstructured journaling technique where you let your thoughts, emotions, and anything else that might be in your head flow out through a pen (or keyboard). You simply write about what’s going on inside of you the exact same way as you’re thinking it.
The journal can help ease overthinking, as it helps you get all your thoughts and emotions out and view them more realistically. You can find a comprehensive guide on stream of consciousness journaling here or follow the steps below.
- Find a quiet place and sit down with journal.
- Sit with your thoughts for a moment.
- Start with the question “What am I overthinking about?” and start writing. Just let your thoughts guide you and write down exactly what you’re thinking. You don’t have to focus on anything but writing down your thoughts here.
- Write for as long as you need
When you write in your stream of consciousness journal, you release all the thoughts and emotions that have filled you up. You’ll usually feel much calmer with a clearer head when you’re done.
Tips for journaling for overthinking
The two types of journaling for overthinking mentioned above are great tools for easing overthinking. Here are 5 tips to make them even more effective.
Related: How to stop overthinking your tasks
1. Let go of self-judgment
Sometimes, we can judge ourselves for our thoughts. We can feel embarrassed, angry, or disappointed that we would even think that. But judging ourselves only tends to make us feel worse and journaling less effective.
Let go of your self-judgment and know that whatever is going on inside of you is okay.
2. Make sure that your writing space is comfortable
When you’re comfortable while journaling, you’ll make it a better experience. Wear comfortable clothes, sit in a nice chair, and make sure that your room is either quiet (Noise-canceling headphones without music can help you here) or listening to instrumental music that fits your mood.
Related: Journal prompts for stress releif
3. Embrace the possible discomfort
Overthinking is never pleasant, and journaling about it won’t be either. Accept that it might be painful, feel the emotions, and move forward. You’ll feel much better after.
4. Don’t worry about structure or grammar
Forget about structure, grammar, and that your writing looks nice. These things might bring quick satisfaction, but they tend to remove your attention from what’s actually going on.
Related: Journaling prompts for productivity
5. Reflect on your writing
After each session, take a moment to reflect on the session. How have your mood and thoughts changed, did you learn anything new, and is there anything you need to change?
Reflecting on your writing after each session is a great way to learn more about yourself and the things you’re overthinking.
Final thoughts
Journaling for overthinking is one of the most effective tools for quieting the mind and finding peace. In the article, we explore different types and some tips to make them more effective.
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