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

Katie Crews: Journaling and ADHD Coach, K-12 Educator, Blogger & Author
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Is everyday anxiety sapping your energy, time, and presence? Are you overwhelmed by ADHD, burnout, and anxious thoughts? Are you ready to untangle your thoughts and power up your mind? I’m Katie. I’m a mom, educator, and longtime journal-keeper. I’m a little bit crunchy and a lot bit full of Jesus joy. For years, I was held captive by an unfocused mind that also buzzed with everyday anxiety. I was stuck. I finally realized that the solution to my overwhelm had been there all along. Writing, journaling, expressing. I just needed to modify my journaling into something more strategic. In this podcast, I share simple journaling strategies to help organize your thoughts, unload your intense emotions, and bring relief to overwhelm. And through it all, you’ll create a written record of your growth. My mission is to help you reclaim your mind so you can be your powerful, fierce and regulated self. So, if you are ready to tackle your anxiety, reclaim order in your ADHD brain, and power-up your mind, stop scrolling and pull out that pretty notebook you bought years ago, because it’s time to fill it with all your beautiful and messy thoughts.

  1. 22. Juli

    014: Journaling When You Don’t Have Words--Writing Scripture to Calm Anxiety and Transform Your Mind

    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

  2. 13. Juli

    013: Overtaxed and Overstimulated-Journaling for a Grumpy Nervous System

    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

  3. 6. Juli

    012: When Journaling and Nature Come Together--Self Care for the Body, Soul, and Brain

    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

  4. 29. Juni

    011: When You Can’t Be Everyone’s Brain--Sharing the Mental Load Through Journaling

    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

  5. 18. Mai

    010: When Anxiety, ADHD, and Busyness Take Over: Quick-List Journaling for Presence and Creativity

    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

  6. 11. Mai

    009: Has crisis-mode taken over your nervous system? Use this 3-step journaling method to process a crisis

    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

  7. 27. Apr.

    008: Does Mental Clutter Sidetrack Your Prayers? Journaling to Turn Scattered Thoughts into Sacred Focus

    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

  8. 20. Apr.

    007: When Life Feels Too Busy--Journaling to Enhance Presence, Memory, and Perspective

    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

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Is everyday anxiety sapping your energy, time, and presence? Are you overwhelmed by ADHD, burnout, and anxious thoughts? Are you ready to untangle your thoughts and power up your mind? I’m Katie. I’m a mom, educator, and longtime journal-keeper. I’m a little bit crunchy and a lot bit full of Jesus joy. For years, I was held captive by an unfocused mind that also buzzed with everyday anxiety. I was stuck. I finally realized that the solution to my overwhelm had been there all along. Writing, journaling, expressing. I just needed to modify my journaling into something more strategic. In this podcast, I share simple journaling strategies to help organize your thoughts, unload your intense emotions, and bring relief to overwhelm. And through it all, you’ll create a written record of your growth. My mission is to help you reclaim your mind so you can be your powerful, fierce and regulated self. So, if you are ready to tackle your anxiety, reclaim order in your ADHD brain, and power-up your mind, stop scrolling and pull out that pretty notebook you bought years ago, because it’s time to fill it with all your beautiful and messy thoughts.

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    Katie Crews: Journaling and ADHD Coach, K-12 Educator, Blogger & Author
  • Jahre aktiv
    2026
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    15
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    The Girl Power Journaling Club | Nervous System, Overwhelm, Writing Prompts, Burnout, Anxious
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