Does your day-to-day life have you feeling stressed, overwhelmed, or just a bit on edge? Enter brain dumping—a form of journaling designed to help reduce stress and free up mental space.
What to know
Brain dumping is a journaling practice that involves getting all your worries and racing thoughts out of your head and onto paper. Research says that journaling can help reduce anxiety, create self-awareness, regulate emotions, and halt the cycle of overthinking. This can be done as needed, or added to your daily routine.
Different strokes
An effective brain dump may look different from person to person. Here are a few options:
• Morning session: Right when you wake up, use a notebook to write freely, putting anything that comes to mind on a piece of paper. The goal is to clear your mind for the day ahead.
• Gratitude dump: Try making a list of everything you’re grateful for, a practice which has been proven to help reduce stress.
• Free writing: When you’re feeling stressed, pull out your journal and write whatever is on your mind. This can be a journal entry, to-do list, or anything that is helpful to you.
Try it now
There is no “right” way to journal or brain dump. However, if you’re feeling stuck on what to write, follow the prompts below. Then, try and let your mind wander and write down what you’re thinking—without any judgement.
• How am I feeling?
• What do I need to get done today?
• How can I make my day better?
This article was originally published in the March 2025 issue of delicious living magazine.
