22 Journal Prompts for Overthinking (Stop Worrying!)

If your brain is always spinning with “what ifs,” worst-case scenarios, and scary events that haven’t happened, these journal prompts for overthinking are here to help you get it all off your chest.

Overthinking is something many of us, including me, struggle with. Overthinking can feel like being stuck in a loop, thinking the same thoughts over and over, trying to find control or certainty where there might not be any. But the truth is, we don’t need to have everything figured out. Sometimes, we need to relax, breathe, and trust that everything is working out for the best.

These calming journal prompts are designed to help you stop overthinking and return to a place of inner peace. They’re not about ignoring reality or avoiding responsibility, but rather finding that peaceful middle ground where you’re prepared, but not catastrophizing. Your thinking things out and being smart, but you’re not freaking out.

What I’ve learned is that you’ve got to let go of what you can’t control and focus on what you can: your mindset, your energy, and trusting in everything working out. So, grab your journal, get cozy, and take a minute to slow down. These questions are designed to release stress, calm your mind, and end the overthinking.

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22 Journal Prompts to Stop Overthinking and Worrying

1. What thoughts have been looping in your mind lately? How can you challenge your thoughts to give them less power?

2. If you knew for certain that everything was going to work out in your favor, how would you feel right now?

3. What is something you’re trying to control that might actually be safe to let go of?

4. Write about a time in your life when things worked out better than you expected. How can you carry that trust forward now?

5. What would it feel like to truly relax and let go of stress around this situation? Describe that feeling in detail.

6. How is overthinking trying to “protect” you, and is that protection actually helping?

7. What would it look like to have more faith than fear right now?

8. Imagine a calm, wise version of you five years from now. What would they say to reassure you today?

9. What are three things going well for you in your life right now?

10. If you were to stop overthinking, what would you do instead with that energy?

11. Where in your life do you need more peace, and what might help create it?

12. Describe a version of what you’re worrying about where everything goes smoothly. What actions can you take to help manifest that version?

13. What’s something unexpectedly good that could happen?

14. Write down an affirmation (or several) to let go of fear and choose trust.

15. Why do you think some people are so chill and never overthink things? How can you be one of those people?

16. What helps you feel calm, present, and grounded?

17. Have you ever noticed signs or synchronicities that have guided you in a positive way? What were they?

18. What’s making you feel good today? Hopeful? Willing to relax? Willing to try a new perspective?

19. How can you show yourself more compassion or grace in moments when your mind won’t stop racing?

20. What fear are you holding onto that might be rooted in a past experience, not your current reality?

21. What would happen if you gave yourself full permission to pause and not solve everything right now?

22. What is one step or action you can take today that’s rooted in peace, faith, and trust?

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Final Thoughts

Overthinking is a difficult habit to break that can keep you feeling stuck in a spiral, but it doesn’t have to be that way.

When you take time to journal your thoughts, you create space for clarity and calm to emerge. You begin to build trust in your journey, even when things feel uncertain. It is okay not to have all the answers. Having faith in yourself and your path can be one of your greatest strengths.

Use these prompts as a gentle tool to reset your thoughts anytime they start to feel too loud. Return to your inner calm. Let go of what you cannot control. And remember, everything is working out for the best, even if the path looks different than expected.

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