Finding Calm in the Chaos: A Journaling Practice for When Life Feels Overwhelming

Finding Calm in the Chaos: A Journaling Practice for When Life Feels Overwhelming

Feeling overwhelmed is a natural response to the demands of modern life—but it doesn’t have to be a permanent state. When stress, anxiety, or emotional overload take hold, journaling can be one of the most effective and accessible tools to restore clarity, calm, and control.

At Total Health Concepts, we view journaling as a therapeutic practice that integrates mental, emotional, and even physical wellness. When used intentionally, journaling can help regulate emotions, reduce stress, and reframe unhelpful thought patterns.

Why Journaling Works

Research shows that expressive writing helps reduce stress, increase emotional resilience, and even improve immune function (Pennebaker & Smyth, 2016). Journaling gives form to swirling thoughts, allowing you to observe and process emotions with more perspective and less judgment.

By creating a safe container for your inner world, journaling can:

Calm the nervous system
Clarify your thoughts and priorities
Help release pent-up emotions
Track patterns in your emotional and mental healthRead more about the mental health benefits of journaling.

A Grounding Journaling Practice for Overwhelm

If you’re new to journaling—or if writing when you're overwhelmed feels like too much—start small and stay gentle with yourself. Try this 10-minute grounding practice, ideally in a quiet space with minimal distractions:

Start with Breath – Take 3–5 slow, deep breaths before you begin. Let your body relax and your mind settle.
Set a Timer – Commit to writing for just 10 minutes. Let it be enough.
Choose a Prompt – Use a guiding question to focus your thoughts (see below).
Write Freely – Let go of grammar, spelling, or “getting it right.” This is for you.
Reflect (Optional) – After you finish, read it over and underline any thoughts, phrases, or emotions that stand out.

Journal Prompts for Overwhelming Times

Here are some thoughtful prompts to help you explore your inner experience when life feels too much to handle:

For Emotional Clarity:

What am I feeling right now, and where do I feel it in my body?
If my overwhelm had a voice, what would it say?
What emotions am I avoiding, and why?

For Reframing:

What is in my control right now?
What would I say to a friend who was feeling this way?
What does my overwhelmed self need from me today?

For Grounding:

What are five things I can see, hear, or feel around me right now?
What’s one small action I can take to feel more supported?
When was the last time I felt peace, and what helped me get there?

Interested in finding more journal prompts and other resources? Check out this DBT (Dialectical Behavior Therapy) resource with several different journal prompts for different emotions - here.

Journaling as an Ongoing Practice

You don’t need to journal every day to benefit from it—consistency is helpful, but flexibility is key. Some people journal weekly, others whenever the mood strikes. What matters is making it a safe, supportive habit.

Need help getting started? You don’t have to go it alone. At Total Health Concepts, our therapists use journaling as a therapeutic tool in both individual sessions and group work. Learn more about our integrative therapy approach.

Final Thoughts

When life feels heavy, journaling offers a way to lighten the load. It’s not about fixing everything in one entry—it’s about giving yourself space to be seen, heard, and held on the page.

Start where you are. Be honest. Be kind to yourself.

And remember—you’re not alone. We’re here to walk with you.

Connect with a therapist today to learn how journaling and other mind-body tools can support your healing journey.

References:

Pennebaker, J. W., & Smyth, J. M. (2016). Opening Up by Writing It Down: How Expressive Writing Improves Health and Eases Emotional Pain. Guilford Press.
Baikie, K. A., & Wilhelm, K. (2005). Emotional and physical health benefits of expressive writing. Advances in Psychiatric Treatment, 11(5), 338-346.