These questions are designed to help you build a different kind of relationship with your overwhelm, following a cycle of Notice → Understand → Respond → Nourish.

You’re probably already familiar with journalling — but if this is new territory, or if you’re returning after some time away, here are a few gentle suggestions.

First of all, there’s no right or wrong way to journal. You might write in a dedicated notebook, on loose sheets you gather over time, or in your phone’s Notes app. Choose whatever feels simple and accessible — this is about resourcing and supporting yourself, not about perfection.

You can write about one question only, or explore a few at a time. Follow what feels right. You don’t need to complete them all. Pick one or two that speak to you. Skip the rest, or return to them later.

Whatever you decide, treat each journal page as a sacred space — a place to meet yourself and reconnect with what matters to you. Everything is welcome here. No one else will read it. You don’t need to edit, censor or sound clever. This is just for you.

Let your thoughts flow freely — like writing to a trusted friend, or to a deeper part of yourself. You can begin by writing the prompt (or just a single word) at the top of your page, and then simply… see what arises.

If you don’t know what to write, write that:

“I don’t know what to write… I feel stuck. This feels silly....”

Stay with it and repeat it as long as you need. Often something begins to shift. Keep returning to the header you chose — the keyword or prompt you wanted to work with.

You might want to set a gentle, nice-sounding timer for a maximum of 20 minutes, or choose a piece of instrumental music or a soundscape of similar length. This creates a soft container for your reflections, so you don’t need to track time — helping your nervous system relax. When the timer goes off or the music ends, your session can come to a natural close.

Be open to the unexpected. You might be surprised by what your stream of consciousness wants to express when you give it space.