Journaling Prompts for Kids Who Overthink Everything
Welcome to the journaling corner of this blog! I am a huge fan of writing in general, specifically journaling, especially for children, preteens and teens with big feelings.
Journaling has truly never failed me or my clients. While it may take some getting used to, dedicating just a few minutes a day to writing can make a huge difference in how kids approach tough situations, cope with anxiety, and understand their own thoughts. I often encourage my clients to put pen to paper, but journaling doesn’t have to look one way. The notes app on the phone, a quick voice memo, or even sketching can count.
For kids who overthink everything, thoughts tend to loop. They replay conversations. They imagine worst-case scenarios. They ask for reassurance, then ask again five minutes later. Their brains are working overtime trying to prevent mistakes or rejection.
Journaling helps slow that loop down.
Journaling has no rules, which is exactly why it often works for kids who struggle with overthinking. Many kids won’t open up in direct conversations, but they will write, draw, or doodle thoughts they can’t always say out loud.
The key is finding a format that feels natural and accessible, truly anything that will inspire us to journal. If your child tends to overthink, ask lots of reassurance questions, avoid things they used to do easily, or struggle to explain what they’re feeling, journaling can help them get thoughts out of their head and into something they can understand.
I’ve put together journal prompts specifically for kids who overthink. Feel free to use these as-is, adapt them, or even turn them into drawing activities.
Journaling Prompts for Kids Who Overthink Everything (ages 7–12):
What am I worrying about right now? (Make a list)
Are these worries solvable or unsolvable? Explore what makes me think that.
What is one small step I can take to feel even 10% better?
What does overthinking feel like to me?
Who supports me when I feel worried or stressed? How do they help?
How can I slow down my overthinking thoughts? What has worked before?
Will this matter next week or next month as much as it matters right now?
What would “good enough” look like right now?
What story am I telling myself about the situation?
If I trusted myself a little more, what would I do next?
A Note for Parents:
If your child struggles with worry, overthinking, or big feelings that seem to take over — you’re not imagining it, and you’re not alone. Journaling can be a small but powerful way for kids to explore their feelings, slow anxious thoughts, and build confidence. There’s no perfect way to do it, so just giving them space to try is what matters most. But if you’re looking for more support, I am here to help.
I work with anxious kids and teens to help them develop the confidence and coping skills they need in everyday life (school, friendships, bedtime worries, transitions, and independence).
If this post felt familiar, therapy can be a supportive next step — even if you’re unsure whether it’s “serious enough.”
You can reach out to me here.
After you contact me, I’ll email you back with next steps and we’ll figure out together if it feels like the right fit.
You can also learn more about therapy here:
• Therapy for kids
• Therapy for teens
