Have you ever felt like your mind was a tangled mess of to-do lists, worries, and random thoughts, all fighting for attention? That’s what anxiety feels like for me most days—a chaotic storm in my brain. Over time, I’ve discovered one simple yet powerful tool that’s helped me find some calm in the chaos: brain dumping.

What Is Brain Dumping?

Brain dumping is exactly what it sounds like—getting all the thoughts, worries, and ideas out of your head and onto paper (or a screen). There’s no structure, no rules, no judgment. You just let it flow. For me, it’s like hitting the “clear cache” button on my brain.

When I’m feeling overwhelmed, anxious, or stuck in a spiral of overthinking, brain dumping gives me a way to pause and process.

How Brain Dumping Helps with Anxiety

1. Clarity: Anxiety thrives on chaos. By writing everything down, I can see my thoughts laid out in front of me. It’s easier to identify what’s important and what’s just noise.
2. Release: Bottling up thoughts only makes them heavier. Brain dumping lets me release that weight, even if just for a moment.
3. Perspective: Some of my worries look huge in my mind, but on paper, they’re often less intimidating.
4. Actionable Insights: Once my thoughts are organized, I can figure out what I can control and what I need to let go of.

How I Brain Dump

Everyone’s process is different, but here’s how it works for me:

1. Grab a Notebook or App: I keep a journal nearby or sometimes use my notes app.
2. Set a Timer: I usually give myself 10–15 minutes. This keeps me from overthinking.
3. Write Freely: I write everything that comes to mind—tasks I need to do, worries, random ideas, or even “I don’t know what to write right now.” No filtering allowed.
4. Review: Once I’m done, I look for patterns or priorities. What can I take action on? What’s just anxious noise I need to ignore?

My Favorite Brain Dump Prompts

If you’re new to brain dumping, here are a few prompts that might help you get started:

• What’s been on my mind today?
• What am I worried about right now?
• What do I need to do, and what can I let go of?
• What am I grateful for at this moment?

Final Thoughts

Anxiety is a tough companion to live with, but brain dumping has given me a way to navigate it—one messy, unfiltered page at a time. It’s not a cure, but it’s a practice that brings me peace when I need it most.

If you’ve never tried brain dumping, I encourage you to give it a shot. You don’t need fancy tools or perfect grammar. Just start writing. You might be surprised at how much lighter you feel.

Remember: You’re not your anxiety, and you’re not alone

Thank you for reading today’s blog

Until next time

xo, Kieks