How to Overcome Emotional Blocks and Keep Writing
Writing is an incredibly personal and emotional process. Whether you’re crafting a heartfelt memoir, diving deep into complex themes, or tackling a nonfiction project that stirs up personal memories, emotions can rise to the surface—and sometimes, they can create blocks that feel insurmountable. Sometimes, the mere act of diving into a personal story can trigger old wounds or unresolved feelings, making it difficult to stay focused on the task at hand.
These emotional blocks might appear as dread when facing a blank page, the fear of judgment about sharing something vulnerable, not being able to get past a certain point because you don’t want to expose your deep vulnerabilities or the resurfacing of unresolved feelings triggered by your story. If you’ve ever felt stuck because of emotions, know this: you’re not alone, and there are ways to move forward.
Here’s how to overcome emotional blocks and keep writing with clarity and confidence.
1. Understand and Accept Your Emotional Blocks
Before you can tackle emotional blocks, you need to identify and accept them. Ask yourself:
- What emotions are coming up as I write?
- Why does this feel difficult to write right now?
- Am I afraid of something—criticism, failure, fear of being judged or perhaps the memories the writing stirs?
Acknowledging your emotions doesn’t make you weak; it makes you human and strengthens you. Recognising what you’re feeling is the first step to working through those emotions and regaining your creative flow.
2. Use Journaling to Process Your Feelings
Journaling is one of the most effective tools for writers experiencing emotional blocks. By putting your thoughts and feelings on paper, you can explore what’s weighing you down without worrying about structure, perfection, or anyone else reading it, and you eventually get to release some of the emotional weight that’s holding you back.
💡 Example Prompt: “Why does this part of my story feel so hard to write? What am I afraid of?”
When I was writing Becoming the GOAT*, I hit a wall while recounting a challenging moment in my childhood. Journaling helped me confront the emotions tied to that memory and clarify how to move forward authentically.
3. Talk It Out with Someone You Trust
Sometimes, processing emotions requires connection. Talking to a friend, coach, or fellow writer can help you untangle the feelings blocking your progress.
Writers benefit from a support network, especially those tackling emotionally charged material. A trusted confidant, a writing coach, or a critique group can guide you to move past these hurdles. Having people who understand and encourage you can make all the difference.
💬 One of my coaching clients hit a brick wall when writing a memoir. She didn’t want to include parts of her life that still hurt her, and didn’t know how to move forward to finish the rest of the book. She needed reassurance and support to write down that part of her life. She didn’t need to include it in the book, but getting it down on paper was a cathartic exercise that released the block in her creativity.
4. Take Intentional Breaks
If your emotions feel overwhelming, permit yourself to momentarily step away from your project. Stepping away from the project doesn’t mean you’re giving up—it’s an act of self-care. It’s not quitting; it’s recharging. During this time, you can focus on nurturing your emotional well-being.
Here are a few suggestions:
- Take a walk in nature to clear your mind.
- Practice mindfulness or meditation to re-centre yourself.
- Enjoy a creative outlet unrelated to writing, like drawing or cooking.
These breaks allow your mind to process emotions subconsciously, and clarity returns when you least expect it.
5. Write Through the Emotions
When you’re ready, channel your emotions directly into your writing. Once you’ve processed your emotions, don’t shy away from bringing them into your writing. Some of the most moving and impactful works come from a place of deep emotional truth, from writers who leaned into their feelings instead of running from them.
Emotions are not the enemy; they are your power. They make your characters, your story, and your voice feel real.
6. Reframe Your Perspective on Vulnerability
Feeling vulnerable is part of writing. But instead of fearing vulnerability, embrace it as a strength. Your readers connect with authenticity. They’re not looking for perfection—they’re looking for honesty.
Consider this quote from Brené Brown:
“Vulnerability is the birthplace of innovation, creativity, and change.”
By allowing your emotions to inform your writing, you’re creating something uniquely yours that will resonate with your audience on a deeper level.
Final Thoughts: Progress, Not Perfection
Remember, you don’t have to conquer emotional blocks overnight. Every small step you take—whether it’s journaling, reaching out for support, or writing just one raw paragraph—is progress.
When emotions arise, see them as part of your story, not a barrier to it. By working through them, you’re not just finishing your book but growing as a writer and person.
What About You?
Have you ever faced emotional blocks while writing? How did you overcome them? Or are you currently battling emotional blocks, with little or no motivation to continue writing? Share your thoughts here or book a free book audit with me if you need a safe space to talk about your journey.
Your story matters, and so do you. Keep writing!