Creative management of anxiety and depression for authors
As an author, I’ve found that anxiety and depression are two sides of the same coin—closely connected and often overlapping. They can both creep into the creative process and daily life, and for many of us, they’re not things that simply go away. Instead, managing anxiety and depression becomes a lifelong necessity. I’ve struggled, and continue to struggle, with both, and along the way, I’ve come across various techniques—some through professional treatment, others through self-discovery—that have helped me cope. In this article, I’ll share some of the creative ways I’ve learned to manage both anxiety and depression as an author, and I hope that some of these ideas will resonate with you.
The article is structured to explore anxiety, depression, the impact of social media, and the unique challenges faced by children’s authors. At the end, you’ll find a section on resources and further reading to help you continue your journey toward better mental health. We’ll also tackle some frequently asked questions (FAQs) that I’ve heard from other authors about managing mental health while navigating a creative career. This article is not intended as professional advice; always seek help from a medical professional if you think you suffer from anxiety or depression.
Please feel free to comment if you find this article helpful, or if it inspires you to come up with your own personalised creative management. I’d love to hear in the comments about any techniques that work for you.
As I am walking the walk and working with a schedule that suits me to minimise deadline anxiety, I’ll be gradually creating this long blog post in smaller more manageable bites. Each section will be posted as an update when I have the time.
Update 1: Facing Anxiety as an Author
Anxiety is a frequent challenge for many authors, and it often manifests both mentally and physically. The pressure to meet deadlines, the uncertainty of financial stability, and the need to constantly self-promote can create a whirlwind of stress. Alongside emotional symptoms like racing thoughts and panic attacks, anxiety often shows up in more physical, internalised ways. Symptoms like tension headaches, muscle tightness, insomnia and teeth grinding are common among those of us who experience chronic (long-term) or acute (sudden and short-lived) anxiety.
If you notice these physical signs, it may be time to pause and reset, addressing the stress before it escalates further. Breaking your work into smaller, manageable goals can help ease anxiety, although that’s often easier said than done! Tackling one chapter or scene at a time, rather than focusing on an entire manuscript, can make the writing process feel more achievable and less overwhelming
There are many conventional treatments for anxiety, such as cognitive behavioural therapy (CBT), talking therapies, meditation (a daily must-do for me) and herbal supplements like St. John’s wort or valerian
Creative Ways to Manage Anxiety
If you’re looking for something beyond the usual therapies, these creative approaches may resonate with you:
- Setting Intentions with Sound: Beginning your writing session by ringing a small bell or tapping a musical triangle can help create a ritual that marks the transition into creative work. It’s a mindful way to set your intention, reminding you that this is your time for focus and creativity
. You can also use it as a trigger for confidence building or relaxation time. My partner and I bought a small Tibetan singing bowl after we returned from a particularly relaxing and much-needed holiday. We use the bowl to hold on to feelings of calm and optimism when things get overwhelming again. - Freewriting: Freewriting is an excellent way to release anxious thoughts without the pressure of creating something perfect. Set a timer for 3-5 minutes and write whatever comes to mind—no judgement or editing allowed. Some people find this is helpful as part of a daily routine to clear the mind before tackling a larger project
. This one doesn’t work for me, but everyone is different! - Mindful Eating: Anxiety often pulls us out of the present moment, but mindful eating can bring us back. Take the time to savour something simple, like a piece of fruit or a square of chocolate. Focus on its flavour, texture, and aroma, take small nibbles and enjoy the sensations of chewing and swallowing to nourish your body. This practice helps ground you, quieting the mental chatter that often fuels anxiety
. - Phone-Free Walks: Taking a walk without your phone, or turning it off, allows you to disconnect from digital distractions and focus on your surroundings. If you’re worried about missing out on ideas, carry a small notepad to jot down thoughts as they come. This break from constant connectivity can refresh your mind and help you reset
. - Writing Unsent Letters: Writing letters or emails you don’t intend to send can be a therapeutic way to release built-up stress. You can write to someone you’re frustrated with or to a past (or future) version of yourself. The process of externalising these thoughts onto paper can be incredibly cathartic
. I’ve done this many times in the past and, after getting negative thoughts out, I was always so glad I never sent the final rant. Just don’t be tempted to turn into Edith Swan! - Knitting without a deadline: The repetitive motions of knitting can be a calming activity, but without the pressure of a deadline. Just enjoy the process as a form of self-care and cosy creativity
. Occasionally, I see people knitting on the train and sometimes just watching someone else can be calming in itself. Just knitting to see where it takes you can be a lovely, goal-free activity. - Brushing your hair or using a head massage spider: Gently brushing your hair or using a head massage tool can provide deep relaxation and is a quick way to relieve tension
. It’s doubly enjoyable if you can persuade someone else to do this for you. - Stroking your face or hands with a shaving brush or Gua Sha stone: Gentle strokes with a soft shaving brush or massaging with a Gua Sha stone can offer a moment of self-care. These are simple and comforting practices that can be done even while sitting at your desk or during family time
. - Colour Visualisation: Visualising a calming colour is a well-known grounding technique, but you can extend this by placing comforting items of your chosen colour throughout your living space. Whether it’s a vase, scarf, or a favourite pen, having a single object in your colour nearby, standing out from the background clutter, can offer a sense of calm when anxiety strikes
. - Kettle Head: This technique involves imagining you are a kettle or pressure cooker with the top of your head as the lid. Stand or sit still and picture the pressure and anxious thoughts building up from your feet, moving up your body, and finally bursting out of the top of your head like steam from a kettle. It’s a simple but effective way to release the mental buildup of anxiety.
As a final thought, here are some reflections on finding your mojo without multitasking.
It’s well established now that multitasking isn’t as productive as it seems. Studies show that switching between tasks too often can slow us down and reduce focus, leading to more mistakes, burnout and more anxiety. Single-tasking, or focusing on one task at a time, has been proven to increase productivity and quality of work because it allows the brain to fully engage
That said, as an author, it’s not always possible to dedicate long blocks of time to a single task. Sometimes, all you have is twenty minutes between other responsibilities. In these situations, shifting gears mindfully can still be productive. If you’re working on multiple projects, moving from one manuscript to another can help reignite creativity when you’re feeling stuck. Similarly, if you’re blocked—let’s say on a piece of narrative—switching to editing dialogue can provide the mental break you need to find clarity
The key is not to jump around too much or spread your attention too thin. Instead, give your mind space to focus on one task at a time, even if that task changes periodically throughout the day. It’s about finding balance: when you do have the luxury of time, deep work on one project yields better results. But when time is short, switching to smaller or more engaging tasks can help maintain momentum.
