Overcoming Trauma-Induced Writer’s Block Through Mindfulness

Photo by Hans Vivek on Unsplash

Today’s post is by Maggie Langrick, publisher at Wonderwell Press.

Writer’s block is a common struggle among creatives, often seen as a problem with inspiration or willpower. However, for some, writer’s block stems not from a lack of discipline or ideas; it’s a trauma response.

Emotional trauma can leave a lasting imprint on our psyche, disrupting our emotional equilibrium and creative processes. It can resurface in various ways, including writer’s block, especially—though not exclusively—when we are writing about the traumatic experience itself. Delving into difficult memories and emotions can trigger emotional overwhelm, clouding our thinking and shutting down creative self-expression.

If you’re struggling to write and you suspect trauma may play a part in your writer’s block, mindfulness practices can help you reconnect to your inner voice, calm your nervous system, and gently approach the difficult material you are working with.

The power of mindfulness in releasing creative blocks

Mindfulness is the practice of being fully present and engaged in the current moment without judgment. For writers struggling with trauma-induced creative blocks, mindfulness offers several benefits:

Awareness and acceptance: Mindfulness promotes awareness of your thoughts and feelings without judging them or trying to change them. This acceptance can reduce the pressure and anxiety associated with writing, allowing you to approach the blank page with a more open and compassionate mindset.Stress reduction: Practices such as meditation and deep breathing activate the body’s relaxation response. Lower stress and anxiety levels can make the writing process feel less intimidating and more manageable.Emotion regulation: Mindfulness helps to steady the nervous system, empowering you to handle difficult emotions that may arise during writing. This makes it easier to stick with the task throughout your writing session instead of shutting down.Reconnecting with the present: Writing about our trauma often pulls us deep into painful memories and can make us feel almost as though our past experiences are happening now. Mindfulness anchors you in the present moment, helping you stay focused on the act of writing and take comfort in the fact that you survived those hard times.Practical mindfulness techniques for writers

Incorporating mindfulness into your writing routine can be transformative. Here are some practical techniques to try:

Mindful breathing: Before you begin writing, take a few moments to focus on your breath. Inhale deeply through your nose, hold for a few seconds, and exhale slowly through your mouth. Repeat this several times to center yourself and calm your mind.Body scan meditation: Sit comfortably and close your eyes. Slowly scan your body from head to toe, noticing any areas of tension or discomfort. As you identify these areas, breathe into them, releasing the tension with each exhale. This practice can help you become more aware of physical manifestations of stress or anxiety and promote a sense of safety.Grounding exercises: When you feel overwhelmed or triggered while writing, try grounding yourself by focusing on your physical environment. Notice the feel of the chair beneath you, the texture of your desk, or the colors in a piece of art on your wall. Engaging your senses can help anchor you in the present moment.Compassionate self-talk: Practice self-compassion by acknowledging your struggles and offering yourself kindness. Instead of criticizing yourself for feeling blocked, remind yourself that healing is a journey and it’s okay to have setbacks. Speak to yourself as you would to a dear friend who is facing similar challenges.Mindful movement: Many writers find physical movement essential to a productive writing practice. Try beginning each session with a mindful solo walk to get your ideas moving. Incorporate gentle stretching or yoga into your breaks. Even simple movements like rolling your wrists or flexing your feet at your desk can help release tension and bring you back into your body.Connection to purpose: It’s common for writers with complex trauma to judge themselves harshly and invalidate their desire to write, especially when writing about the people who hurt them. Remind yourself that writing about these experiences can bring healing and insight to your readers as well as to you. Making this mindful connection can give you the courage to carry on.Healthy self-boundaries: We all have limits, and pushing yourself beyond yours is a surefire way to worsen your writer’s block. Be mindful of your emotional and energetic bandwidth and give yourself permission to halt the session if it all becomes too much. By respecting your own boundaries, you will gradually build trust with yourself and keep the doorway to creativity open.

The final thought I want to leave you with is that you are not alone in your struggle or your healing. If you find it difficult at times to grapple with difficult material on the page, you’re in good company—many esteemed writers have faced the very same challenges. And your desire to transform your wounds into art is a good reason to write.

You have a right to heal and a right to reclaim your voice; in fact, your healing is a benefit to the world. There are many readers out there who have suffered in ways similar to you, and reading your story can be a balm for their pain. Sometimes this simple reminder can melt the most stubborn case of writer’s block and unlock the power of your creative potential.