The Girl Power Journaling Club | Nervous System, Overwhelm, Writing Prompts, Burnout, Anxious

Hi Girls!
If you're interested in journal therapy or life coaching, I would love to meet you. You can book a free Meet & Greet call here: www.roguemindliving.com/girlpowercoaching 
You can join my mailing list here, for monthly newsletter content about journaling tools, life coaching transformation, and my own journaling practice:  www.roguemindliving.com/girlpowerjournalingclub
In this episode of The Girl Power Journaling Club Podcast, I share about what happens in our minds when a big decision looms and how we can use journaling to settle our minds and create clarity. Decision-making can be really overwhelming, especially if we're also managing ADHD and general anxiety. Journaling can help!
Practical Prompt: 3-Step Structured Journaling Tool
Divide your paper into three columns, labeled FACTS, FEELINGS, and VALUES. Then write the options of your decision down the side of the paper.
Fill in each column with the objective facts (i.e. salary, proximity to family, etc), how you feel about each option (i.e. scared, excited, open, sad, etc), and your personal values that would be fulfilled with each choice (i.e. independence, responsibility, challenge, etc).
Take a little break, maybe a shower or a walk, and come back to your writing with fresh eyes. You'll be able to see your own wisdom and clarity form on the page.
Connect with me on Instagram @roguemindliving to let me know how it goes for you! Check out my content about journaling, my journey, and the transformations possible with life coaching.
May your week be filled with clarity and peace, so that you can live joyful, not anxious.
Love,
Katie

Hi Girls!
If you're interested in journal therapy or life coaching, I would love to meet you. You can book a free Meet & Greet call here: www.roguemindliving.com/girlpowercoaching 
You can join my mailing list here: www.roguemindliving.com/girlpowerjournalingclub
And connect with me on Instagram @roguemindliving
In this episode, I share the ways journaling can support us during big life changes that seem to rock our sense of identity. Journaling can ground us in ourselves and our God-given identity over time. Journaling provides a place to explore different parts of our identity and our values as life changes around us. Journaling offers a stable, concrete foundation.
This week's prompts:
1: Write down everything about the transition in present tense, even if it’s over or not yet. What is happening? What are you feeling in your body? What competing thoughts about the change are filling your mind? How is this change affecting how you think of yourself and who you are? What changes in your identity do you expect? How does that make you feel?
2 (Advanced): Choose two core parts of your identity that battle for dominance during a big life change (anxiety vs. empowerment, wise self vs. impulsive self, future self vs present self.) Write a letter from one to the other, or a dialogue between the two. See what comes up for you regarding how you see yourself during big change.
May your journaling practice this week restore a strong and confident sense of self so you can live joyful, not anxious.
Love,
Katie

Hi Girls!
If you're interested in journal-based life coaching, I would love to meet you. You can book a free Meet & Greet call here: www.roguemindliving.com/girlpowercoaching 
You can join my mailing list here: www.roguemindliving.com/girlpowerjournalingclub
And connect with me on Instagram @roguemindliving
In today's episode, I talk about the amazing benefits for our mind and soul of writing Scripture when we're feeling overwhelmed with anxiety. Starting with God's words is the best thing we can do when we don't have our own. Here are some verses to get you started:
Here are some Scripture verses to get you started. Start by just copying the verses 5-10 times. In parentheses, I've added some extra prompts for when your own words begin to flow again.
1 Peter 5:7--Cast all your anxiety on Him because He cares for you. (Visualize or draw a picture of throwing your anxiety at Jesus, because He can handle it)
Psalm 94:19--When anxiety was great within me, Your consolation brought me joy. (Write about a time where this was true in your life)
Prov. 12:25--Anxiety weighs down the heart, but a kind word cheers it up. (What are some kind words you can write to yourself?)
Philippians 4:6--Do not be anxious about anything, but in every situation, by prayer and petition, present your requests to God. (This offers a solution for when the command feels overwhelming. Make a list of all the things making you anxious and hand them over to our God who can handle our big feelings).
May God's words meet you when your mind is flooded, so you can live joyful, not anxious this week.
Love,
Katie

Hi Girls!
You can join my mailing list here: www.roguemindliving.com/girlpowerjournalingclub
Connect with me on Instagram @roguemindliving
And if you're interested in journal-based life coaching, I would love to work with you. I'm in the process of getting my ICF coaching certification and for now, my prices are super low! You can book a free Meet & Greet call here: www.roguemindliving.com/girlpowercoaching 
In today's episode, I share how the overwhelm manifests in me when my schedule gets overtaxed and I feel overstimulated. When I don't give my emotions breathing room, they take the space anyway, usually directed at the people around me.
I share how journaling can help us make margin for our emotions and help us deflate the fight or flight response in our brains. Journaling helps us put words to feelings welling up and threatening to overflow. When we write them down, we are able to see patterns and build self-awareness for future situations.
Today's Practical Prompts:
Quick and Easy: Three columns
Overtaxed--list out your pressing schedule
Overstimulated--list out your sensory inputs from the day
Overwhelmed--list where you feel overwhelmed in your body, how is the overwhelm manifesting physically or psychologically?
Then sit back and reflect on any insights or connections you see. 
Deep Dive Journaling:
Name the weather: If my nervous system had a weather system right now, it would be…
Empty the backpack: Brain dump everything weighing on your mind (don’t organize or self-edit as you go)
Interview your body: What do my shoulders say? How about my stomach? Am I clenching my fists unconsciously?
Where have I been pushing through instead of processing? (Love this question!)
What is constantly demanding my attention?
Separate weight from responsibility: two columns (What am I actually responsible for? What have I accidentally made my responsibility?)
May you meet your nervous system with grace and space this week so you can live joyful, not anxious.
Love,
Katie
 

Hi Girls!
You can join my mailing list here: www.roguemindliving.com/girlpowerjournalingclub
Connect with me on Instagram @roguemindliving
And come check out my coaching: www.roguemindliving.com/girlpowercoaching  
In today's episode, I share a beautiful adventure I had journaling in outdoors Portland last week. I talk about all the awesome neuroscience behind the benefits of journaling like lowered cortisol and increased dopamine, and how the benefits of journaling are super similar to the benefits of being in nature. Imagine how great our brains could feel and behave when we put the two together!
May you find peace for your rogue mind in writing beside water and among the trees . I know I sure do. Go live joyful, not anxious :)
Love,
Katie

Hi Girls!
Join my mailing list: www.roguemindliving.com/girlpowerjournalingclub
Connect with me on Instagram @roguemindliving
And the Facebook community: https://www.facebook.com/groups/journalingforwomenandgirls 
In today's episode, I talk about the overwhelm that comes from being everyone else's brain and I share a few strategies to use journaling to share that mental load. I used to be a teacher and I am a mom, so I know this feeling well! 
May you find peace in writing things down. Go live joyful, not anxious :)
Love,
Katie

Hi Girls!
Join my mailing list: www.roguemindliving.com/girlpowerjournalingclub
Connect with me on Instagram @roguemindliving
And the Facebook community: https://www.facebook.com/groups/journalingforwomenandgirls 
In today's episode, I share the potential of lists to bring calm, focus, presence, and playfulness to your mind. It's a way to capture the beauty of your world, ground your spinning wheels, and begin to notice the present again. May you enjoy making lists that aren't focused on groceries and to-dos. Go live joyful, not anxious :)
Love,
Katie
 

Hi Girls!
Join my mailing list: www.roguemindliving.com/girlpowerjournalingclub
Connect with me on Instagram @roguemindliving
And the Facebook community: https://www.facebook.com/groups/journalingforwomenandgirls 
In this episode, I share with you my doozy of a week and the 3-step journaling I took myself through to process all the things being thrown at me. May your week be smoother than mine, and may God and your journal be with you if it's not. Go live joyful, not anxious :)
Love,
Katie

Hi Girls!
Join my mailing list: www.roguemindliving.com/girlpowerjournalingclub
Connect with me on Instagram @roguemindliving
And the Facebook community: https://www.facebook.com/groups/journalingforwomenandgirls 
In this episode, I share 4 powerful ways to journal our prayers, enhancing our conversation and connection to God. Remember that God wants our presence more than our eloquence, our honesty more than our organization. I share some of the emotional and spiritual benefits of combining journaling with prayer, and I have a few prompts for you to try this week. Happy journaling! Go live joyful, not anxious :)
Love,
Katie

Hi girls!
Join my mailing list: www.roguemindliving.com/girlpowerjournalingclub
Connect with me on Instagram @roguemindliving
And the Facebook community: https://www.facebook.com/groups/journalingforwomenandgirls 
So I had a whole plan for this episode, but then I found this journal entry from one of my many years at Lake Tahoe, and I was inspired to share my own journaling journey with you. We went to Tahoe every year in August from age 11-28 (!!), and it was a time when I think my mind just settled down. It was light and at peace, and all my deepest thoughts about my life at that moment and the upcoming school year floated to the surface.
So in this episode, I share my experiences journaling over the years, why I journal, what I write about, and even where I often write. Journaling enhances presence and memory, gives perspective, and adds meaning to our lives.
Have a great week, keep journaling, and live joyful, not anxious!
With love,
Katie