Overthinking

[u/OpeningAd9803]

Does anyone have any tips on journaling for a person who constantly overthinks. I heard writing everything you think down helps, but I want to know if there are any other methods that could help.

[u/Available-Writing330]

What has worked for me is journaling without reading it after. Literally brain dumping onto a page, as incoherent or jumbled or wild as it comes out. I tell myself that I don't reread any of my entries (and I actually dont) to allow the writing to flow more honestly and raw. I give myself like a page limit too. Like 1 or 2 pages and then I step away. I tell myself if I want to continue a thought, I can always come back later and write another page.

The thing about overthinkers, where it is a fault, is that we become too obsessive with an idea or end up spiraling in our thoughts. Allowing myself to unapologetically give my thoughts a phsyical space has done a lot for me. And I mean phsyically writing them pen and paper because the notes app didnt have the same effect.

This is what has worked for me. I have been doing this daily since July. I also don't pressure myself to do a daily page. It just happened that way.

[u/Id_Rather_Beach → u/Available-Writing330]

I hardly ever re-read my journals!! if I do, it's honestly a LONG time later (YEARS) if I'm being serious.

I write it out, then leave it. Literally put the book on the shelf, and dont' bother with it until later.

[u/Available-Writing330 → u/Id_Rather_Beach]

I thought about this. If I do re read my entries it would be much later where I don't even remember how I felt while I wrote them.

[u/katfrau → u/Available-Writing330]

I put my more negative or painful stuff either behind a post it or something similar or write sideways or upside downso I have to intentionally turn the book to read it. That way I can flip through whenever I want but not be bombarded by stuff I don't want to revisit.

[u/Fun_Perspective2081]

I'm a fan of morning pages... 3 pages of stream of consciousness (or a timed SOC write) because, as an overthinker myself, I could also spiral and keep writing and writing. The stopping point helps.

Then sometimes I'll realize something during morning pages and use that as a prompt to expand on essay style at a later time.

[u/sinsonik]

What helped me as an overthinker was giving it a container. Timer for 10 minutes, dump everything, then stop and write one line at the bottom: what's the one thing here I can actually do something about this week. The rest stays on the page.

On days when even writing feels like too much, I talk it out into a voice memo while walking. Same dump, less friction, and hearing it out loud makes some loops sound smaller than they felt in my head.

[u/LatterIce15]

What makes you struggle?

How do you feel about using prompts? (Don't mean AI) I mean short little sentences or a headline summarizing the topic you wish to engage with.

[u/MysteriousSecretGuru]

I try to find silly prompts like "if you had to replace the noise from your car horn, what animal sound would it be and why".

Or I do a word-of-the-day to improve my vocabulary.

Sometimes I just get tired of wiring about my day. I do have a vent journal when I'm upset about something, which I plan on burning because I don't want to keep that negativity in my life.

Good luck with your journey. I hope these suggestions help.

[u/kikil00]

Recognizing the overthinking and then distractions. Sometimes diving into it can have the opposite effect—you spiral and still cannot let go. Some of the tools here (containers, not reading it, etc) are good.

But yeah, after it’s done then do things to keep your brain occupied

[u/Id_Rather_Beach]

As a fellow overthinker - I noticed that I would feel better with stream of consciousness and my notebook. I learned during a book group for The Artist's Way and doing the morning pages.

I wrote 2 notebook pages (just your standard "school" spiral notebook) each morning, and I was pretty good and keeping on track with it. That cleared up some of it --- at least while I kept at it.

I also use tarot/oracle cards for reflections and journaling - if something is nagging at me, I think on it, draw a card, and go from there. Oracle cards are about anything/everything and can be a great way in to help give a journal session focus. (you can find them on any subject you might be interested in! Not kidding). Usually there is a question or something to ponder in the cards.

[u/renzodown]

State what is a fact, whether or not you believe it, state what you know. Write it down. "I am feeling/thinking xyz but I know: 1. They said this. 2. This is the pattern 3. It could positive possibilities as much as negative." etc.

It truly does help.

[u/Lumpy-Animator-9422]

You think too much b/c your disconnected from your body. I do a check-in several times a day. Mental, Emotional, Physical, and Spiritual...i divide the paper into four quadrants. then i just start listing words in each section. It seems to stop the overthinking loop for me.

[u/Midnightreader89]

I over think too. I write out extreme in both positive and negative of the thought im having. Give myself a reason to see a different perspective. Hope it helps

[u/Silent-Entrance-9072]

It seriously does help because writing slows down your thinking. Writing it down gets it out. Feel free to go into what you're worried about and then how you can mitigate that.

[u/noob-executor-119]

Idk but it helps me to think and write in symbols, paradoxes, oxymorons, hyperboles or play with the words. It feels like I'm bleeding and healing at the same time if I do so.

[u/ElderberryOutdoors]

I wrote down my thoughts but also actively question it/reframe with little arrows, helps to interrupt the anxious brain a fair bit. The page tends to get a bit circular but it tapers out, and that usually works