Episode 45: How to Journal When You're Spiraling

I’m your host, Kendall Snyder, and today we’re diving into something I know we’ve all experienced: spiraling thoughts.

You know those moments when your mind won’t stop racing? One small worry turns into a dozen what-ifs. Or you replay a conversation over and over until you’ve convinced yourself you messed it up. Sometimes spiraling looks like anxiety. Other times, it’s shame. Sometimes it’s just a flood of “too much” all at once.

The truth is—spiraling can leave us stuck, exhausted, and disconnected from the peace God offers us.

But journaling gives us a way out. It’s like holding a flashlight in the middle of the storm, helping us see clearly again.

By journaling through Dump, Sort, Redirect, you are:

• Clearing the swirl from your head.
• Naming the emotions with honesty.
• Anchoring yourself in God’s unchanging truth.

👉 Prompts for Step One:

• “The thoughts swirling in my head right now are…”
• “If I follow my fears all the way down, they say…”
• “What I keep replaying is…”

👉 Prompts for Step Two:

• “The emotions underneath these thoughts are…”
• “If I put one word to how I feel, it would be…”
• “I notice this spiral is fueled by…”

👉 Prompts for Step Three:

• “What I know to be true is…”
• “God’s Word reminds me that…”
• “Even if my thoughts spiral, God’s character is…”

Music by Aleksey Chistilin from Pixabay