Overcome Perfectionism, Block, and Trauma Responses With Your Writing

A 5-Step Guide to help you start writing again, while nurturing your mind and body for better flow

If you’ve ever struggled to finish a piece of writing — whether it’s a book, article, or even a journal entry — you may have blamed it on bad habits, lack of discipline, or self-sabotage.

But what if the real issue goes deeper than that?

As a coach, I’ve seen again and again that many of the blocks we face in our writing come from trauma responses — survival mechanisms our bodies developed to keep us safe. These responses often stem from childhood experiences of criticism, rejection, or unrealistic expectations.

So many of my writing clients tell me stories of their PhD supervisors making critical comments, or a teacher telling them they can’t write. Often, they get emotional and feel ashamed — that’s how deep these experiences can be stored in their bodies. And the feeling often stays with you into adulthood (even if you’re a seasoned author).

The good news? You can heal these responses and teach your body that it’s safe to write and create again. In this post, I’ll walk you through 5 practical steps to identify and overcome the trauma responses holding you back from your creative flow.

1. Identify Your Trauma Response

Before you can heal, it’s important to recognise what’s really stopping you from writing. Trauma responses come in many forms, and each one has its own set of challenges.

Ask yourself which of the following resonates with you:

Perfectionism: You constantly revise and edit, fearing your work is never good enough. If you’re stuck in editing and never finish a manuscript, this might be at work (99% of my writing clients).
Writer’s Block: You freeze when faced with a blank page, unable to start because of past criticism or dismissal.
Procrastination: You delay writing to avoid the possibility of failure or disappointment. Because, really, procrastination is pain avoidance.
Imposter Syndrome: You doubt your abilities, convinced that your success is due to luck, not skill. Even if you’re a professor with 20 years of a career behind you (I’ve seen it!).
Overworking: You push yourself to exhaustion, believing you must be constantly productive to have value. I’ve had burnout, and I fell into that trap of working more and more…
Fear of Criticism: You hesitate to share your work, fearing rejection or harsh feedback. Some of my clients don’t want to send me their drafts (and we build a relationship first).
People-Pleasing: You write for others’ approval, struggling to express your authentic voice. You might even be hiding what you really think, emulating other authors instead of writing with integrity (I did that for a long time).

Understanding which of these trauma responses is affecting you is the first step toward healing. You’re not alone — many writers face these same challenges, often without realising the emotional roots behind them.

Before you read on, I want to make absolutely sure that you know this: You’re not broken. You’re having a normal, human, experience.

2. Reflect on Your Experience

Once you’ve identified your primary trauma response above, it’s time to reflect on how it has shown up in your writing life. Grab pen and paper, and take a few moments to journal about your experience with e.g. perfectionism. When has it stopped you from moving forward with your writing? What feelings or thoughts arise during these moments?

For example:

“I’ve noticed that when I start to write, I often get stuck revising the same sentence over and over again. No matter what I do, I feel like it’s never good enough to share.”

This reflection process helps you connect with the underlying emotions that may have gone unacknowledged for years. Gentle, kind, mindful awareness can be so healing, as I learned from the book Radical Compassion by Tara Brach, and it’s normal if you tense up or start crying.

Whatever it is, acknowledging these patterns is a huge step toward transforming them. Thank you for turning towards this, instead of away.

3. Reframe Your Mindset

Once you’ve recognised your trauma response, let’s challenge the limiting beliefs that keep it alive. By reframing your thoughts, you can start to heal these old wounds and shift toward a healthier mindset.

In a coaching situation, I do that on the spot with a client. But you can come up with your own reframes in your journaling.

Here are a few reframes for each trauma response I’ve used with clients (feel free to adjust):

Perfectionism: “My work doesn’t need to be perfect to have value.”
Writer’s Block: “Criticism from others does not define my creativity.”
Procrastination: “Every step forward matters, no matter how small.”
Imposter Syndrome: “My achievements are a reflection of my hard work, not luck.”
Overworking: “Rest is a part of my success. With space and a calm mindset I’ll work so much faster.”
Fear of Criticism: “Not everyone will agree with my work, and that’s okay. I can’t control what they will think.”
People-Pleasing: “My authentic voice matters more than approval. I’m worthy to be seen and heard.”

Choose a reframe that resonates with you, or adjust it. And then, make it a mantra or morning affirmation. The book Detox Your Thoughts by Andrea Bonior is a great resource.

As a bonus tip: Write the new reframed mantras down once a day, and begin to notice how it shifts your perspective. (I recorded 10 morning affirmations for myself a few years ago after reading The Artist’s Way by Julia Cameron and listened to it in bed daily).

4. Commit to a 10-Minute Writing Ritual

One of the most effective ways to overcome perfectionism, writer’s block, and other trauma responses is to take action — even if that action feels small.

Start by setting a simple, low-pressure goal: write for just 10 minutes a day. The goal here is not to produce flawless work but to build momentum and retrain your brain to create without fear or judgment.

Here’s how to do it:

Set a timer for 10 minutes.
Write freely, without worrying about grammar, structure, or whether it’s “good enough.”
When the timer goes off, stop writing and give yourself credit for showing up.

By focusing on the process rather than the outcome, you’ll begin to release the pressure of perfectionism. Over time, this practice will help you reclaim your creative flow.

Some of my clients started their book, article, or other project by doing those 10-minute slots, and building it up from there.

5. Track Your Progress

As you commit to this daily writing ritual, it’s important to take note of your progress and how your mindset is evolving.

At the end of each week, reflect on the following questions (I ask this my clients in our weekly meetings):

How many 10-minute writing sessions did I complete?
What changes am I noticing in my writing process?
Where did I get distracted or feel resistance?
How do I feel about my progress?
My reward for this week is …

Even small shifts matter. Recognise and celebrate the effort you’re making to heal and move forward, one step at a time.

You don’t have to be stuck in the cycle of perfectionism or fear forever. With the right tools and mindset, you can finish your book, article, or other writing project — and enjoy the process along the way.

You’ve got this!