10 Journal Prompts for the State of Overload
FINDING GROUND WHEN YOUR SYSTEM IS FLOODED, FROZEN, OR FRAYED AT THE EDGES
The state of Overload — often associated with a freeze or collapse-freeze response — is what happens when your system feels both too much and not enough at the same time.
It’s the moment your nervous system says: “I can’t handle this.”
Your body might feel stuck, your thoughts may spiral or completely shut off, and your emotions can feel like a tangled knot you can't unravel.
In this state, journaling can be a life-raft — but only if it's slow, soft and somatically aware. These prompts are designed to gently help you orient, ground and find a sense of “okay-ness” in the overwhelm.
WHAT THE OVERLOAD STATE FEELS LIKE
- Frozen, numb or emotionally flooded
- Feeling like you can’t move forward, but can’t go back either
- Paralyzed by tasks, decisions, or even basic needs
- Shame or self-judgment for not “handling things better”
- A feeling of being broken, too much or too far gone
This is a high-stress, low-functioning state — and it's not your fault. These prompts are here to meet you exactly where you are, not pull you out before you’re ready.
10 JOURNAL PROMPTS FOR THE OVERLOAD STATE
1. What’s one thing I don’t have to hold right now?
Begin with a permission to set something down — even just in thought.
2. What part of me is trying to keep me safe — and how can I thank it?
Even your freeze is trying to protect you. Acknowledge its purpose.
3. What do I need to hear right now to soften, not solve?
Write yourself a message of comfort, not advice.
4. What sensations do I feel in my body — without trying to change them?
Grounding through noticing brings you back to the present moment.
5. If I could name what feels like “too much,” what would it be?
Let the overload name itself, even vaguely. “Everything” is a valid answer.
6. Where in my body do I feel safest — or least overwhelmed?
This might be your hands, feet, or even just your breath. Go there.
7. What would it feel like to let go of urgency — just for now?
Explore what softness would feel like, without needing to fix anything.
8. What’s one thing I can see, touch, or smell right now that soothes me?
Sensory anchoring helps pull you out of the freeze loop.
9. If I could ask for support, what would I ask for?
Let your needs speak, even if you can’t meet them yet.
10. What’s one sentence I can repeat to remind myself: “I am not broken.”
Write it. Speak it. Breathe it in.
TIPS FOR JOURNALING IN OVERLOAD
- Go slow. There’s no rush and no right way.
- One prompt is enough. Come back later if you need.
- Speak instead of write. If journaling feels inaccessible, try voice notes or silent reflection.
- Pair with sensory regulation. Hold something warm, wrap yourself in a blanket, or place your feet on the floor as you journal.
This is not a productivity tool — it’s a presence tool.
YOU ARE STILL IN HERE
Even when everything feels foggy, heavy, or shut down — you are still in there.
Your freeze is not a failure.
Your overwhelm is not a flaw.
Your nervous system is doing exactly what it was designed to do — protect you.
With gentle support, you can slowly come back into connection, breath by breath, word by word.
Where to Start
The statechanged Method Workbook includes additional journal prompts, body-based grounding exercises, and reflective tools tailored specifically for the state of Overload.
Take the Free Nervous System Assessment Quiz to get clarity on your current state and discover which tools are most supportive right now.
Our Digital Downloads include supportive guides, somatic regulation scripts and safetybuilding exercises designed to help you re-enter your body — slowly, safely and compassionately.