Burned Out? 5 Self-Care Practices That Actually Help Writers Stay Consistent
Is it me, or does it feel like most of us walk around anxious, worried, and overstimulated?
Getting yelled at (or yelling about something) on social media, snapping at your kids or husband, or feeling completely crab-tastic for no reason at all (maybe it’s perimenopause) are all signs of stress.
Stress isn’t a character flaw, but unmanaged stress can quietly sabotage your creativity. And when you’re constantly stressed, your nervous system stays in fight-or-flight mode. That makes it even hard for creatives to create. If you’re a stressed-out writer, it can look like this:
You stare at the screen. (If you open your MS at all)
You second-guess every sentence. (If you write at all)
You start to wonder if you’re just washed up
How can we win?
I, for one, don't want to "manage" stress. I'd like to eradicate it. Demolish it. Avoid it altogether. But no matter how great my diet, how low my caffeine intake, or dedicated to my yoga practice I am, stress tends to seep in like water leaking through the cracks even though you were sure the room was watertight.
And here’s what I’ve learned after years of writing books, running programs, and building a business: you don’t eliminate stress. You regulate it.
These days, I suffer from a lot less anxiety. I have learned to take stressful moments from a screaming “10” down to a breathable “5” and that shift is often the difference between quitting for the day and continuing to write.
Here are a few things I do when stress comes knocking at my door.
xo,
Jessica Lemmon
5 Ways Writers Can Reduce Burnout and Protect Their Creative Energy
(1) Take three breaths (4/4/4)
I talk about this one often. A lot of times when I feel my anxiety creeping up I realize that I’ve been sitting staring at my computer screen without moving for a very long time. When you’re not moving around, you don’t breathe deeply. Shallow breathing does more than just make you sleepy—it triggers your fight or flight response.
Your body doesn’t know the difference between a bear in the woods and a difficult chapter deadline. It reacts the same way.
Try this:
Inhale through your nose for the count of 4
Hold it for the count of 4
Exhale through your mouth for the count of 4
Before you open your manuscript tomorrow, try this first.
Regulate.
Then create.
(2) Recite a mantra
I’ve noticed when anxiety attacks, it’s often a response that lives in my body and my mind follows suit. It’s important to recognize that your body isn’t in charge of your mind—your mind is in charge of your body. Instead of letting stress narrate your story, choose your own thought on purpose. Pick a soothing mantra to recite to yourself.
If you don’t have a mantra of your own, you can borrow mine. It’s “Discomfort is not danger.”
Or, if you’re struggling with edits, you can use the mantra I kept on a sticky note on my office bulletin board for years. “I am a great writer.”
“Or, if you’re struggling with edits, you can use the mantra I kept on a sticky note on my office bulletin board for years. “I am a great writer.””
(3) Exercise
Remember that breathing trick we talked about? A brisk walk can get you out of that frightened-bunny way of thinking fast. If you can’t go outside for a walk, try taking a few flights of stairs down and back up, or just walking a path around your house or apartment. While you’re at it, repeat your mantra as you move.
Movement metabolizes stress. It gives your body something to do with all that adrenaline anxiety creates.
If you have more time and space, I’d recommend yoga. Just 15 minutes on the mat can redirect your mind from what’s wrong to focusing on the poses. It’s a great way to halt the hamster wheel of thought.
(4) The devil is in the devices.
iPhone. iPad. MacBook. Put it down, back away. Give Candy Crush or Hay Day a breather, and then go outside. If the weather is nice, slip off your shoes and stand on the actual ground—grass or dirt.
Digital input can dysregulate you faster than you realize. If you’re feeling scattered or discouraged, try logging off for a while. A holistic practitioner once told me that grounding is especially important if you work at a computer all day.
(5) Take a Bath
A bath is not indulgent, it’s restorative. If you can take 15-30 minutes to indulge in a reset, I recommend it. I have an amazing recipe for a Detox Bath on this blog. The ingredients were specifically chosen for their restorative properties, and they work wonders on tense muscles and a busy mind.
Call it a detox bath. Call it a reset. Call it romanticizing your life.
Call it whatever you want, but don’t call it lazy.
Recovery is not laziness. It’s part of the creative process.
Recognizing your triggers takes practice and mindfulness, but once you know what they are you can prepare for when they come around again.
Sometimes burnout isn’t about discipline. It’s about carrying too much without reassessing. If you need a structured reset, my Reflect + Restart Quarterly Review can help you realign your goals without pressure.
If you’re a writer who feels burned out, overwhelmed, or like you’re constantly starting over, you don’t need more hustle. You need support.
Inside the FAM tier of The Lemmon Society, we talk about consistency, creative energy, and writing craft. It’s a support powerhouse!