Overcoming Writing Anxiety

Writing can be challenging, even for academic writers. We don’t like to talk about it, but one of the worst hurdles I’ve had to overcome in my writing journey is anxiety. Writing anxiety, also known as writer's block or performance anxiety, is a common challenge for many writers. It can manifest as feelings of stress, self-doubt, perfectionism, or fear of failure, which can hinder productivity and creativity. 

But all is not lost! If you find yourself in the throes of writer’s block, there are several strategies you can use to tackle writing anxiety and regain confidence in your writing process:

Break the Task into Smaller Steps: 

Instead of focusing on your entire writing project, which can feel overwhelming, break the project down into smaller, more manageable tasks. Set achievable goals for each writing session, such as writing a specific number of words or completing a section of your paper. By tackling smaller tasks one at a time, you can reduce feelings of overwhelm and build momentum. (Think back to our SMART goals that we’ve discussed in previous blog posts.)

Establish a Routine: 

One of the suggestions that my PhD supervisor had for me when I first started the PhD was to ‘just write’. Creating a consistent writing routine by setting aside dedicated time for writing each day or week can help immensely. Establishing a regular writing habit can help alleviate anxiety by providing structure and familiarity to your writing process. By the end of my PhD, I had a motto: ‘Write small, write often.’ I found that breaking my writing down into smaller chunks but writing more often aided in my consistency and overall flow. Find a time and place where you feel comfortable and free from distractions, and prioritise writing during those times. Do you dip in energy levels in the afternoon? Structure your routine around that as much as possible — don’t try to force a routine that works for someone else. Find what works for you and harness it!

Set Realistic Expectations: 

Be realistic about your writing goals and expectations. Recognise that writing is a process that involves drafts, revisions, and refinement and that perfection is not attainable. Give yourself permission to write imperfectly and embrace the idea of ‘good enough’ writing, knowing that you can always revise and improve later. I always try to remind myself that my end goal is ‘progress, not perfection’, or else I’d never finish writing anything.

Practice Freewriting: 

Overcome writer's block by engaging in freewriting, a technique where you write continuously without worrying about grammar, spelling, or coherence. Set a timer for a short period (I find about ten to fifteen minutes works well for me) and write whatever comes to mind without self-censoring, editing, or judgment. Freewriting can help loosen up your writing muscles and generate ideas.

Use Prompts or Outlines:

Start writing with the help of prompts, outlines, or brainstorming exercises to jumpstart your creativity and overcome inertia. Write down key points, ideas, or questions related to your topic, and use them as a foundation for your writing. Having a roadmap can provide direction and guidance when you're feeling stuck. I’m not always a fan of AI, but using ChatGPT or similar programmes to prompt your writing for the day can really help when used appropriately.

Manage Perfectionism: 

Recognise and challenge perfectionistic tendencies that may be contributing to your writing anxiety. Accept that your first draft doesn't have to be perfect and that it's okay to make mistakes. Focus on progress over perfection and permit yourself to learn and grow as a writer.

Seek Support and Feedback:

Don't hesitate to seek support from peers, mentors, or writing coaches. Share your writing with others and ask them for feedback or encouragement. Sometimes, discussing your ideas with someone else can help clarify your thoughts and alleviate anxiety. This is where body doubling can be instrumental! Schedule a body doubling session and have a fifteen-minute break every now and then to bounce ideas off of each other.

Practice Self-Care: 

Take care of your physical and emotional well-being by practising self-care activities such as exercise, mindfulness, meditation, or relaxation techniques. Prioritise activities that help you recharge and alleviate stress, allowing you to approach writing with a clear and focused mind.

Celebrate Small Wins:

Celebrate your accomplishments, no matter how small. Acknowledge and celebrate each milestone, whether it's completing a paragraph, meeting a word count goal, or receiving positive feedback on your writing. Celebrating small wins can boost your confidence and motivation to keep writing.

Seek Help As Needed:

If you feel like your anxiety persists and significantly interferes with your academic or personal life, consider seeking support from a counsellor, therapist, or mental health professional. They can provide coping strategies, techniques, and support tailored to your individual needs. I firmly believe anyone can benefit from therapy (case in point: I’ve been seeing a fantastic therapist since 2007, and I can’t imagine having gotten through my PhD years without her support).

Remember that writing anxiety is a common experience shared by many writers, and it's okay if you struggle with it from time to time. Be patient and compassionate with yourself as you navigate your writing journey, and remember that every writer faces challenges along the way. You are absolutely not alone! Don’t let writer’s block keep you from achieving your dreams.