Pen to Paper: Taming Overwhelm Through Expressive Writing

Writing Prompts

Sep 6

Written By KIRU

Embracing Writing as a Tool for Problem-Solving and Empowerment

Advertisement: Join the mailing list, brought to you by Made Up Mind and Self Exploration Academy

Overwhelm is a state of feeling overloaded or unable to cope with the demands of life. It can be caused by a variety of factors, including stress, anxiety, depression, and major life changes.

Some symptoms of overwhelm may include:

Feeling like you have too much to do and not enough time
Feeling constantly tired and exhausted
Difficulty concentrating and making decisions
Feeling irritable and easily frustrated
Avoiding responsibilities and social activities
Experiencing physical symptoms such as headaches, stomachaches, and muscle tension

There are many ways to deal with feelings of overwhelm! Identifying triggers, setting realistic expectations, learning to say “no” and delegating tasks can all be helpful strategies. Another great way to free your mind of this built up tension is to express your feelings and thoughts in writing.

If you or someone you know struggles with feelings of being overwhelmed, take a look at this list below and see which ones are most helpful to you.

5 Writing Prompts to OVercome Overwhelm

Identify the source of your overwhelm.

Take a moment to reflect on what is specifically causing you to feel overwhelmed. Is it a pile of work tasks, personal commitments, or a combination of factors? Identifying the root cause of your overwhelm can help you start to address it.

Writing Prompt:

Describe the specific situation or tasks that are contributing to your feelings of overwhelm. What emotions do you associate with these challenges?

Break down large tasks into smaller steps.

When faced with a daunting task, it can feel overwhelming to even know where to start. Break down the task into smaller, more manageable steps to make it less intimidating and more achievable.

Writing Prompt:

Create a step-by-step action plan for tackling one of the tasks that is contributing to your overwhelm. Break down the task into smaller, manageable chunks and set realistic deadlines for each step.

Practice mindfulness and self-compassion.

Overwhelm often stems from negative self-talk and anxiety. Counteract these thoughts with mindfulness practices like meditation or deep breathing exercises. Practice self-compassion by reminding yourself that everyone experiences overwhelm sometimes, and that you are capable of managing this challenge.

Writing Prompt:

Acknowledge your feelings of overwhelm without judgment. Write a letter to yourself expressing self-compassion and understanding. Remind yourself that you are not alone in this experience and that you have the strength to overcome it.

Seek support from others.

Don't hesitate to reach out to friends, family, or colleagues for support when you're feeling overwhelmed. Sharing your burdens with others can help you gain perspective and feel less alone.

Writing Prompt:

Identify two or three people you feel comfortable talking to about your feelings of overwhelm. Write a list of the things you would like to share with them and practice expressing your concerns in a clear and concise way.

Prioritize self-care.

When you're feeling overwhelmed, it's easy to neglect your own needs. Make time for activities that bring you joy and relaxation, whether it's exercise, spending time in nature, or pursuing hobbies.

Writing Prompt:

Create a list of five self-care activities that you can incorporate into your daily routine to help manage stress and overwhelm. Schedule specific times for these activities and commit to making them a priority.