It doesn’t happen often, but every now and again, I suffer a bout of writer’s anxiety. I could be typing along at a pretty brisk pace, making progress on my novel, but in the back of my mind, I begin to wonder if my writing is good enough. Other times, the anxiety is brought on by a challenging client assignment. In those instances, I want so much to do well and impress the client that I worry myself to death over the details.

Fortunately, my cases of writer’s anxiety are usually short-lived and not so severe that I can’t continue writing. But it does give me pause about my capabilities.

According to the Writing with Anxiety blog, writing anxiety is the feeling of apprehension, tension and fear that occurs when you’re about to write or even in the middle of writing project. It can affect you physically, emotionally, mentally. Physically, anxiety can manifest as sweaty palms, a faster heart rate, rapid toe tapping, or excessive blinking. Emotionally, the anxiety might make you cry or pace the floor. Mentally, it could freeze you to the point where you can’t think straight, or you might relive an episode from your past when you were criticized for your writing.

It’s usually not the act of writing that causes the anxiety, but the outcome. There’s worry and fear about how your work will be received, and those feelings can galvanize you into inaction. Memory can also play a role. If you’ve been criticized too harshly in the past, or if people doubted your talent and commitment to writing, those memories can carry over into your current work.

Sometimes deadlines can set off a series of setbacks. With a looming deadline or something valuable at stake, such as a winning a scholarship or completing a MFA program, that can also bring on a sudden case of writer’s anxiety.

In an interview with Writers.com, writing instructor Giulietta Nardone believes writing anxiety starts in childhood. In school, she says, we are often taught that there is only one right answer to a problem. But writing isn’t about finding the right answer. Writing is about exploration. It’s a process of discovery—of ourselves, of the world around us, of life’s mysteries, etc.

When you stop searching for the one right answer and focus instead on exploring the infinite possibilities around you, your writing will flourish and you won’t worry so much about what other people think because it will no longer matter what they think.  

Every writer is different, of course. Some people have more severe cases of writer’s anxiety. They may stare at the blank page for hours, summoning up the courage to begin writing. But they are so beset by fear that they don’t write a single word.  

I believe a little bit of writing anxiety is normal. Even the most experienced writers and those with numerous published titles to their name experience some anxiety when starting to write a new story.
So it’s natural that you might suffer writing anxiety too at some point. When it happens, know that there are several things you can do to minimize the tension. While these strategies may not work for everyone, they can be a starting point to helping you feel more grounded and secure about the writing process.

Strategy 1: Talk to someone. When you begin to feel anxious, find a friend, your spouse, a writing buddy, teacher, or even your pet (who may not say much but make good listeners.)  Venting your emotions to someone close to you can help you feel better. Writing buddies, coaches and teachers can be especially helpful because as creatives themselves, they’ve likely experienced anxiety about their work and can provide meaningful insights.

Strategy 2: Write in a journal. Even if you don’t keep a journal, writing down your thoughts and feelings can help you understand where your anxiety is coming from. Knowing the source of your anxiety is the first step to overcoming it.

Strategy 3: Practice yoga and meditation. Both of these practices can help you develop mindfulness and help you stay focused on the present moment, which can counteract the mind spinning we do when we worry about the future.

Strategy 4: Go for a walk or do some form of exercise. Tension can build up in your body, especially if you have no outlet to release it. Make sure you’re getting some exercise every day. When anxiety hits, going for a walk can release that pent-up energy. By the time you get back to your desk, you might feel more energized to start writing again.

Strategy 5: Focus on what you can control. Realize that you can’t control people’s feelings, and you can’t control what happens in the future. What you can control is how you feel and what you do. What you can control is your writing—when you write, how much you write, the types of stories you write, etc. When you focus on yourself and not on how others perceive you, you empower yourself to do your best work.

Strategy 6: Feel the fear and keep writing anyway. Sometimes the best way to keep the anxiety away is simply to acknowledge that it’s there and keep writing in spite of it. Use the fear and tension you feel to your advantage. Let those feelings propel you, not paralyze you. Feel the fear (about writing) and do it anyway.