How to Use Journaling to Stop Overthinking

I have learned the hard way that overthinking is an enemy to the creative process. So many ideas lost and squashed, it's amazing to me that I've given myself a chance to create anything!

I used to be mercilessly, axing ideas before I even tried. I've talked about my creative burnout in the past, and this is one of the reasons why I felt so bad about myself creatively back then. The creative process didn't feel worth the drama.

Well, I'm (sort of) over it. I say say sort of because I might always struggle with this on some level.

What's different is that I have tools now, and my favorite of all of these is my journal. Here's a deeper dive into why overthinking hurts creativity and how to use journaling to heal from it.

Overthinking Is the Same as Paralysis

It's easy to miss something like overthinking because it looks a bit like "being careful" or even "planning."

When I first started my writing business, I waited for a good six months before I took action. I researched how to be a writer. I created my business plan. I tweaked my business plan more than once.

Finally, I took a deep breath and started taking action.

I made so many mistakes that first year, it's almost laughable that I waited so ling to start. Planning didn't prevent those mistakes. Plus, those mistakes were a greater teacher than all my plans and research was.

Overthinking almost prevented me from taking that first step.

Mistakes Don't Mean I Won't Succeed

The number one cause of my overthinking and paralysis is the fear of making mistakes. So I needed to use my journal to discover:

Making mistakes was inevitable.

By delayimg my start, all I did was delay when I could start making mistakes. I've since made plenty of mistakes - I seem to make them all the time. I've gotten used to it. I've learned form it. All thanks to my journal.

Plus, some proof:

• I've gotten writing assignments based on pitch letters that have had typos.
• I came in second on a creative writing contest where my piece had a glaring typo.
• I made $50 having a tip posted in a national magazine that had a glaring typo that no one fixed.
• I had a recipe published in a cookbook that was such a mess, I couldn't even look at it.

My journal helped me go for it in the first place. My journal helped me talk myself off the ledge when each of these mishaps occurred, as my panic was trying to convince me I was an imposter who couldn't write.

How to Use Your Journal to Stop Overthinking

In the example above, I used my writing career to illustrate where overthinking has been bad for me, but this could pertain to just about everything.

1. Get Rid of the Inner Noise

Most of the crap in my head, causing me to overthink, is really just clutter. My favorite tools for getting rid of brain clutter are free writing and morning pages.

• Freewriting - Set the timer for 10-15 minutes and write whatever comes to mind. Can be done at any time of the day.

• Morning Pages - Same as freewriting, but done first thing in the morning.

The inner noise is where all the worries, fears, and overthinking lives.

2. Write Down the Exact Fear in Your Journal

Naming your fear is a great first step to making it stop. I personally feel too embarrassed to admit my fears to others, and even if I did, I am not sure they would understand or that it would help me.

What helps me is giving my fear some space on the page. Not only does it help me overcome it to see it written out, but the journal can also help me work through it.

Seeing it on the page also desensitizes me. Giving it some words makes it feel less scary.

3. Show Yourself Some Compassion through Feelings

Compassion is a key tool that helps me get out of my head and into my heart. My head is where all the overthinking happens. My heart is where all my feelings are.

If I'm in a feeling mode, I am present in my body. If I'm present in my body, feeling everything I am really feeling, I won't be thinking.

I show myself compassion by setting the timer for about 10 minutes and then writing down how I feel. What are all my feelings?

If my brain is panicking about a discovered typo (after submission!), how does that make me feel? Sad? Worried that it will prevent me from getting chosen?

Naming my feelings is very powerful. When I'm in a feeling state, I'm not overthinking or worrying about anything.

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My brain gets cluttered sometimes with overthinking, and it causes me to spiral. The journal gets me out of my head fairly quickly, as long as I remember to pick it up and use it!

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If you enjoyed this piece, you’ll feel right at home in my Substack community, Pen to Heart. It’s where I share stories, prompts, and reminders to keep your creativity flowing.