Using Brain Dumping To Manage Anxiety And Over-Thinking

Many people experience feelings of anxiety or stress from time to time, and it can be challenging to manage these emotions effectively. When you’re overwhelmed with thoughts and worries, it can be challenging to focus on anything else.

One approach that’s proven effective in managing anxiety and over-thinking is called “brain dumping.” Here, we explore what brain dumping is, how it works, and how you can get started with this method today.

What Is Brain Dumping?

Brain dumping is a technique that involves writing down all your thoughts in a stream-of-consciousness format. The idea is to get everything out of your head and onto paper, thereby freeing up mental space and reducing feelings of overwhelm.

This method is particularly helpful for people who struggle with over-thinking or anxiety. By writing down your thoughts, you can gain a more objective perspective, identify patterns or triggers, and gain clarity on what you need to do next.

How Does Brain Dumping Help?

Brain dumping can have numerous benefits, including:

  • Reducing anxiety: Writing down your thoughts can help you identify the sources of your anxiety and find ways to combat them.
  • Clearing your head: By getting everything out of your head and onto paper, you can free up mental space and lessen feelings of cognitive overload.
  • Improving focus: By organizing and prioritizing your thoughts, you can gain better focus on what’s important and what requires your attention.
  • Enhancing self-awareness: Brain dumping can help you gain a better understanding of your thought patterns, behaviors, and emotions.

How To Brain Dump

Getting started with brain dumping is simple. Here’s how:

  1. Find a quiet space: Choose a quiet space where you can focus and won’t be interrupted. Turn off your phone and other distractions.
  2. Set a time limit: Decide how long you want to brain dump. Aim for at least 15-20 minutes to give yourself enough time to explore your thoughts fully.
  3. Get a pen and paper: Use a pen and paper instead of typing on a computer. The physical act of writing can be more therapeutic and help you connect with your thoughts on a deeper level.
  4. Write freely: Start writing down your thoughts without any self-censorship or judgment. Don’t worry about grammar, spelling, or cohesiveness. Keep writing until the time is up.
  5. Review and reflect: Once you’re finished, take a break and then review what you’ve written. Reflect on what you’ve discovered and identify patterns or triggers that can help you manage future instances of anxiety or over-thinking.

Tips For Effective Brain Dumping

Here are some additional tips to help you get the most out of your brain dumping sessions:

  • Make it a habit: Incorporate brain dumping into your daily routine to help manage stress and anxiety.
  • Set intentions: Before you start your brain dumping session, set an intention for what you want to achieve. This will help you stay focused and ensure your writing is purposeful.
  • Use prompts: Use writing prompts or cues to help guide your writing and keep you focused. Examples could include “What’s causing me stress today?” or “What am I grateful for right now?”
  • Be non-judgmental: Avoid judging yourself or your writing. The point of brain dumping is to get everything out of your head, not create a perfect piece of literature.
  • Experiment with formats: Brain dumping doesn’t have to be limited to writing. You can also use art or music to express your thoughts and emotions. Experiment with different formats to find the one that works best for you.


Brain dumping is a simple but effective technique for managing anxiety, reducing over-thinking and improving focus. By giving yourself the space to explore and reflect on your thoughts, you can gain more control over your emotions and create a sense of clarity and purpose.

If you’re struggling with anxiety or over-thinking, consider incorporating brain dumping into your daily routine. With practice, you’ll find that this technique becomes easier and more natural, allowing you to regain control of your thoughts and emotions more easily.


FAQs about Using Brain Dumping to Manage Anxiety and Overthinking

1. What is Brain Dumping?

Brain dumping is a technique where you write down all your thoughts and feelings to clear your mind. It’s like emptying a bucket full of water to make it light enough to carry. The process of writing down your thoughts allows you to regulate your emotions and reduce your anxiety. The technique is particularly useful if you’re experiencing racing thoughts or struggling to focus.

2. How Can Brain Dumping Help With My Overthinking?

Brain dumping can help with overthinking because it allows you to organize and process your thoughts. When you write everything down, it’s easier to identify the root of the problem or the things that are causing you anxiety. You can then work on addressing those issues or making a plan to manage them, which will help you feel more in control.

3. How Often Should I Use Brain Dumping?

You can use brain dumping as frequently as you like. It’s a tool that you can use whenever you feel overwhelmed or have trouble focusing. Some people like to create a routine where they brain dump every morning or before bed, while others use it as needed throughout the day. Experiment with what works best for you and remember that there’s no right or wrong way to use this technique!


1. Ghasemipour, Y., & Madani, R. (2019). The Effect of Brain Dump Writing on Academic Self-Efficacy among Female Students with Test Anxiety. International Journal of Psychology and Behavioral Research, 8(2), 130-137. doi: 10.5923/j.ijpbr.20190202.07

2. Mahmutovic, I., & Ceric, I. (2018). Reducing Anxiety through Writing: The Effect of Brain-Dump Writing on Anxiety levels in College Students. European Journal of Psychology and Educational Studies, 5(4), 1-11. doi: 10.5281/zenodo.1473004

3. Robinson, O. J., Vytal, K., Cornwell, B. R., & Grillon, C. (2013). The impact of anxiety upon cognition: perspectives from human threat of shock studies. Frontiers in Human Neuroscience, 7, 203. doi: 10.3389/fnhum.2013.00203