10/10/2024
Do you ever feel like your thoughts are spiralling out of control?
You start with one small worry, and before you know it, you’re tangled in a web of unhelpful, untrue, and downright unkind thoughts.
Let's face to, mindset is everything in business, and self-doubt and overthinking can sabotage the best plans.
If you’ve ever been stuck in that loop, trust me—I’ve been there too. But here’s the thing: you don’t have to stay there.
I want to share something that’s helped me (and many others) break free from that cycle of overthinking: journaling. It’s a simple, powerful tool that can transform the way you approach your thoughts and help you find peace amidst the chaos.
A Story from My Life
When I first started my business, I was overwhelmed. There were so many decisions to make, and the pressure of getting it all right left me in a state of constant overthinking. My mind felt like it was racing, filled with questions like:
What if this doesn’t work?
Am I doing enough?
What if I fail?
I was stuck in my own head, second-guessing every move, and it drained my energy.
One day, I decided to sit down with my journal. It wasn’t something I thought would make a huge difference—just a way to get my thoughts out of my head and onto paper. But as I wrote, something amazing happened. I realized that most of my thoughts weren’t even true! They were fear-based stories I had been telling myself, stories that weren’t serving me.
Journaling helped me step back, observe my thoughts, and see them for what they were: unbalanced, unrealistic, and unnecessary.
The Power of Journaling
Journaling isn’t just about writing your thoughts down. It’s about shining a light on those thoughts, holding them up for inspection, and asking yourself, “Is this really true?”
Often, we find that our overthinking is based on fear or old patterns that no longer serve us. Journaling gives us the clarity to see through those patterns and choose new, more empowering ways of thinking.
It’s like becoming an observer of your own mind. Instead of being caught up in the whirlwind of thoughts, you become a calm, detached witness. From that space of clarity, you can make better decisions, gain perspective, and ultimately, silence the overthinking.
A Simple Journaling Activity to Try
If you’re ready to stop the cycle of overthinking, I’ve got a simple but powerful journaling activity for you to try. Grab a pen and paper, and give yourself 10-15 minutes to explore these questions:
What thoughts have been spinning around in your head lately?
Write down everything, no matter how small or irrational it may seem. Get it all out.
Are these thoughts true?
For each thought, ask yourself if it’s based on facts or if it’s just fear or worry. Challenge your own thinking.
What would a more balanced, kind, and realistic thought look like?
Rewrite each unhelpful thought with something more supportive and truthful.
This simple practice helps you gain clarity and perspective, putting you back in control of your mind.
A Quick Coaching Activity for Overthinkers
Alongside journaling, I love using this quick coaching activity to break the habit of overthinking. It’s called The 3-Question Mind Check:
What’s the worst that could happen?
Overthinking is often rooted in fear. Face it head-on. What’s the worst-case scenario?
How likely is that to happen?
Get realistic. Most of the time, the worst-case scenario is highly unlikely.
If the worst happens, how will I cope?
Empower yourself by coming up with solutions. This shifts you from a place of fear to a place of action.
These three simple questions can stop overthinking in its tracks and help you move forward with confidence.
Call to Action
If you found this helpful and want to dive deeper into how journaling can truly change your life, I invite you to watch the full video on my channel, where I go deeper into silencing overthinking with journaling and share more strategies for creating clarity and peace in your life.
Also, check out my website kayholdsworth.com, where I share resources, coaching activities, and journaling prompts to help you reconnect with yourself and create a life you love.
Journaling Prompts to Silence Overthinking
If you’re ready to stop the overthinking spiral, try these journaling prompts to gain more perspective and clarity:
What thoughts or worries are taking up space in your mind today?
Are these thoughts rooted in fear, truth, or assumptions?
What would you say to a close friend if they were having these same thoughts?
What are three things you can focus on today that will move you forward, rather than keep you stuck?
Final Thoughts
Remember, overthinking is a habit, but like any habit, it can be changed.
Sign up for my free resources over at kayholdsworth.com
Hashtags:
