When I have a lot going around in my head and I just start writing everything down. Doesn't matter if its fragments or just words, feelings, unrelated to what im trying to explain just put it all down as you come to it. Then I go back and read through it and fill in the places that I can or delete stuff I don't feel like sharing. I jump around a lot too from past to present. It doesn't have to be a polished paper or crammed full of feelings, just whatever is in your head that you want to get out.