Sometimes life can feel so complex and out of control. When you feel too overwhelmed to know where to start, do a brain dump, mind sweep, or thought download to give your conscience a well-deserved rest. Here are some great prompts to clear your mind when you feel overwhelmed.
Maybe you popped in here because you need some relief from feelings of overwhelm. Your brain already knows what to do to help you, but to get those swirling thoughts organized is the trick.
When you feel overwhelmed do you feel distracted or irritable? Maybe you feel hopeless or full of self-doubt or even a little depressed? If this is you, check out my post for more help: Quick ways to focus when you feel overwhelmed.
When you feel this way, writing or journaling is an excellent tool or practice to comfort your body, mind, and spirit. But have you ever wondered what you would even write about – how to even begin?
Sweep Your Mind Clear
Anyone would feel overwhelmed with a million thoughts, ideas, to-dos, and lists swirling in her head. Set a timer for 5 minutes and do a thought download, also called a brain dump or mind sweep.
Studies suggest that capturing your thoughts on paper can relieve stress because it signals your brain that the idea has been retained on the page, so your mind can let it rest for now.
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How to do a Brain Dump
1.Get a clean sheet of paper or a notebook and start a thought download.
2. Set a timer and write down what is on your mind.
3. If the thoughts are flowing and you need more time, set the timer again and go at it.
Journal prompts to clear your mind
If you are not sure where to begin, start with these questions:
What has my attention?
Where do I want my attention to be?
What needs to be celebrated?
If I accomplished this one thing I would feel calm.
Is there anything that I can cancel or mark off my list right now?
Does something feel good that I want more of?
How do I feel most rested?
What do I need?
What is my number one worry?
What do I need to remember?
Am I afraid?
Who can help me?
Am I missing someone?
Do I need to speak up about something?
What sounds good for dinner?
Organize your downloaded thoughts
The act of emptying your mind alone can be enough to bring peace, but you can also take it to the next level and begin problem-solving. Organizing the thoughts that you have captured will help.
Now that the ideas are flowing, try to group them into categories. This will help you begin to make sense of it all and start developing a plan.
These prompts may also give you ideas of what might be draining your energy as the thoughts run on a loop in the back of your mind.
Projects to do
Dreams and goals
Joys and celebrations
Clubs or church
Do you need relief from overwhelming feelings? Your brain already knows what to do to help you, try writing out your thoughts using these prompts.
It is normal to feel distracted, scattered, and even a little depressed when we can’t think straight. But you do not have to feel that way. Writing or journaling might be just what you need and a brain dump, mind sweep, or thought download is an excellent way to get started.
Sometimes life can feel so complex and out of control that we don’t know where to start. When you feel too overwhelmed to know where to start, do a brain dump, mind sweep, or thought download to give your conscience a well-deserved rest. Using these great prompts to clear your mind when you feel overwhelmed will help you get unstuck.
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About the author, Jaime
Here at Altogether Mostly, you will find grace, compassion, joy, and beauty. I use empathy and a little tough love to bring out the best in people. I live in the Midwest United States with my loving husband and awesome children. For more about me and Altogether Mostly, please visit my about page here.