195. How to Journal Through Overwhelm | 5 Min Prompts for When You're Drowning

Описание: When you're drowning in your to-do list, the last thing you need is another task. But what if four quick questions could help you actually breathe again?


You're tired of being everyone's lifeline. 🛟 You're exhausted from keeping all the balls in the air. And somewhere between your overflowing inbox and your kid's forgotten permission slip, you started holding your breath — waiting for something to fall apart.


This episode isn't about gratitude lists or adding more to your plate. It's about using the right questions to shift what's happening inside so you can stop spinning and start seeing clearly.


You'll journal through:

1. What actually feels out of control (and how it's showing up in your body)
2. The real fear underneath trying to hold it all together
3. Where this drowning pattern started—and what you did to survive it back then
4. What you could release today that wouldn't cause the disaster you're imagining


Strategic Journal Prompts (extended in the episode):

• Prompt 1: What feels most out of control in your life right now?
• Prompt 2: If you stopped trying to keep all of these balls in the air, if you just let one drop, what are you terrified would actually happen?
• Prompt 3: Think back to the first time in your life that you remember feeling this same drowning sensation. And the key question: what did you do then to try and stay afloat?
• Prompt 4: Write this at the top of your page: "What if I'm not actually drowning? What if I'm just holding my breath?" What is one thing that you could stop white-knuckling today that wouldn't actually cause the disaster that you fear?


After these four prompts, you'll stop white-knuckling your way through the day. You'll see what you're actually afraid of — and realize you've been holding your breath for no reason.
Resources Mentioned:

• 90 min Breakthrough Intensives: (https://www.samanthapenkoff.com/offer...) We get to the root of what keeps you performing instead of enjoying. Plus a 30-minute follow-up call 2 weeks later. https://www.samanthapenkoff.com/offer...
• Free Calm Mind Blueprint: http://www.samanthapenkoff.com/calm-m... (https://www.samanthapenkoff.com/calm-...)
Work with me:

• Private Coaching - 2 open spots: www.samanthapenkoff.com/privatecoaching (https://www.samanthapenkoff.com/priva...)
• Clarity Call: https://calendly.com/samanthasays/cla...


Connect with Sam: Instagram (  / samantha.s.says  ) | Facebook (https://www.fb.com/coachsamanthahawley) | Reply to my newsletter (https://www.samanthapenkoff.com/prompts)