How to beat overwhelm as a writer

by Kate Beddow | Apr 1, 2026 | Uncategorised

Fighting overwhelm as a writer

Every day I read a post or note from a writer struggling with overwhelm, sometimes related to their writing, but sometimes it is life taking over and either eating into their writing time. Let’s be honest, there are more reasons to feel overwhelmed than ever these days, but what can we do about it?

Before I begin sharing my tips, I want to make it clear that knowing how to prevent overwhelm, doesn’t always prevent overwhelm. I know that might sound silly, but in reality, when you are in the middle of a situation you often don’t have chance to stop and do anything in addition to what you already have to contend with.

That doesn’t mean these tips are useless.

Let me explain.

The thing about overwhelm is that it often creeps up on us and catches us unawares. If we were expecting it then we would be prepared and its impact wouldn’t be as huge, would it?

If this is the case what’s the point in learning strategies to beat overwhelm?

Here’s the thing, the best way to combat overwhelm is to always have routines and strategies in place. Create a life that is as overwhelm proof as possible, that way you are always working at keeping this demon from your door rather than grabbing whatever comes to hand when you feel it walking up the path.

The tools we need to prevent overwhelm

Of course there are all my favourite tools for supporting our mental wellness:

Journalling – I know, this one comes up every time, but that is because it is like the clear quartz of writing. Whatever you need to it to support you with it will help. A regular journalling practice will keep you on an even keel in every possible way.

Meditation – Again, there’s a reason it comes up so often, meditation resets our body and mind. It calms our minds and lowers our blood pressure and stress hormone levels. When life feels overwhelming it is usually because or stress levels rise to a level that we struggle to bring back down. Regular maintenance is the best way to prevent this happening.

Our old friends Diet and Exercise – When life gets busy we eat on the hop and don’t always get the nutrients we need to feel well and able to cope. Likewise we often skip that walk or gym session because we don’t feel we have time. Exercise is so important for regulating our stress levels.

Sleep – Getting enough sleep is one of the most important things to keep our brains functioning. Lack of sleep is debilitating and makes every little thing seem bigger. Our stress hormone levels reset as we sleep, if we don’t sleep enough we care carrying stress from days ago with us.

When it comes to overwhelm though, there are a few extra tools we need to be using regularly:

Grounding – Making sure we don’t get all up in our heads is important if we are prone to overwhelm. Taking time to walk in nature, hold onto a rock or a crystal, and walk barefoot on grass, will all help you stay grounded.

Breathing exercises – simple breathing exercises such as 7-11 breathing or box breathing can really help when that feeling of overwhelm starts to creep in.

Singing – Having a good sing uses your lungs in a very similar way to breathing exercises, personally I love having a good sing, so this is just a part of my daily life. Get in the car and have a good sing, sing while you make breakfast, whenever suits you, find a tune that uplifts you and have a good sing. Why not dance too then the benefits are three fold!

Lists – Whether it is making a list of things you need to get done, a list of everything that feels too much or (my favourite) a Ta-da list of all the things you have achieved today. Lists are your best friend in both preventing and controlling overwhelm.

Step away from the news, social media etc – Anything which may be contributing to your feeling of helplessness and overwhelm just walk away from. You may feel that you are able to return when life calms down, or you may feel better and decide to make it a permanent change to your life. Anything that is really important you will hear about. If you don’t feel able to walk away completely, limit your time on the apps, you can download an app that will do that for you if you know you struggle with doomscrolling.

Ask for help – Most of us are chronically bad at asking for help. Getting used to asking for help makes it easier to ask for support when life gets too much.

Find your tribe – Finding a few other writers who you can talk to, compare your challenges and ask for support when you need it – whether that is reading a difficult passage or talking about how you are feeling – is so important. We are often solitary creatures by nature, but we still need that support from a compassionate community who can relate to our challenges.

Talk to someone – Talking to a trusted loved one about how you are feeling always helps. Equally importantly is recognising when your overwhelm has reached a level that needs professional help. Don’t be afraid to talk to a professional.

I hope you have found some of these tips helpful, even if just as reminders of things you know you should be making a priority, but aren’t necessarily remembering regularly.

If you are looking for a community to join, I work with two amazing groups:

Writer’s Forge – This group is for writers who want accountability or body doubling to help them make progress on their own projects. We make 30+hrs a month available to share online. We do regular progress checks and spend time working through any challenges if someone needs support. (find out more)

Reflective Inklings – This is my gentle journalling community. There is o pressure, we get together once a month to discuss our journalling and the prompts we have shared. (find out more)

How To Create Your Own Mini Writing Retreat At Home

by Kate Beddow | Oct 7, 2025 | Uncategorised

A writing retreat is the perfect way to kick start your creativity

This week I planning a mini at home writing retreat. I have a whole day to myself on Thursday as the boys are going on a road trip to Wembley, so I decided to make the most of the opportunity to really get into my new manuscript.

I love creating mini writing retreats, they kick me into a different mindset and I am always so productive.

The first time I did a writing retreat at home was during lockdown, with my daughter, Laura. It was organised by my friend Gayle Johnson.

She runs a lot of writing sessions, and was missing the opportunity to have in person sessions. She planned carefully and even sent out little packages with a brownie, teabags, notebook and pen etc which arrived the day before, along with instructions for how to prepare. It was such a productive day that, once lockdown was lifted, I planned a week long solo retreat in a caravan in Devon. It was amazing. I wrote every day, I walked in the beautiful countryside and took myself on little artist dates. I wrote about 8000 words of my memoir and came back with a renewed fire for the whole project.

What do you need to prepare?

There are a few essentials for a mini writing retreat, here are my personal essentials:

Writing materials – laptop, research notes, post its, notebooks, pens, highlighters, whatever you use to write.
Your favourite hot drink, in your favourite mug (all writers have favourite mugs don’t they?)
A candle – I always light a candle while I’m writing. I have even decided to use the same candle just for this writing project as the smell helps to transport you.

writing retreat. a notebook, candle, mug and teapot sitting on a wooden desk

Your favourite food – plan what you will eat for your meals, make it your favourite comfort foods. You can also plan writing snacks.
A writing playlist – I always listen to music while I write. When I am writing on a big project though I have to have music without lyrics, otherwise I sing along and lose my thread! Classical music, instrumental tracks from films etc are all perfect for me. There are some playlists on Apple Music and Spotify if you do a quick search. Make sure you listen to the music first to ensure it isn’t going to be distracting.
Plan an outing – whether it is a walk somewhere lovely, a visit to a museum or art gallery or just a quick drink in your favourite coffee shop, getting out and about can really help ideas formulate.
A journal and some prompts to get you started.
Comfy clothes, your favourite slippers and a blanket if it’s cold.

The aim is to create a comfortable, relaxing space. Somewhere you can create without distractions and make real progress. However, it is important to plan a little time out too. It is impossible for most of us to write for hours and hours without a break, and even if it is possible, then it isn’t healthy. I am planning a walk in the forrest, or perhaps for a hot drink, maybe I’ll walk to buy some flowers for my desk. Whatever I feel like doing on the day will be my outing of choice.

I have my meals planned, and some dairy free chocolate coming on my food shop tomorrow. My lunch will be pre-prepared soup, so I don’t have to break off for too long, but then I will take my time preparing my evening meal, before settling down with a film or taking a hot bath – again, whatever takes my fancy.

The day before my retreat I will tidy my office space and make sure the sofa in there is clear from paperwork (I tend to spread out onto there when I am researching). I like to have inspirational things around me when I write but that’s different to clutter and mess. I will get up on Thursday morning, walk to the doctors, I have a routine appointment first thing and it’s the perfect way to get some fresh air before I begin. Then I intend to do a couple of hours writing and some planning, before I have some lunch, and take time to go for another walk. Then I will head back to my desk for some more writing before tea and some pampering and relaxation time. Hopefully by the evening I will feel that I have earned a treat.

I hope I have given you a few ideas and inspired you to create a simple writing retreat at home. It doesn’t have to be a full day – I know that that is a luxury – but even an hour of writing with a little ritual can have a big impact. Part of the magic though is in the planning, in setting your intention, that gives your brain the clues it needs to know that this is writing time. Even a ritual as simple as a hot drink and a candle can have a huge impact.

Enjoy your mini writing retreat, whenever you manage to have it, and however long you are able to make it last. Taking time for your writing is so important, and making your writing needs a priority isn’t selfish, it’s self care.

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Starting writing a book? What do you need to know?

by Kate Beddow | Sep 23, 2025 | Uncategorised

Up to 2.4 million books are published every year. It is estimated that by 2010 over 130 million books had been written. I would hazard a guess that that is a massive underestimation. In addition to that, more people than ever are having a go at writing a book.

Every single book started with a glimmer of an idea, a passing comment, a story that someone couldn’t shake.

But what happens next?

How does that dream go from concept to published book? Where on earth do you start?

Book One

As always, there is no right way to do anything creative, but there are definitely some tried and tested ways, that seem to make this terrifying first step easier.

I have wanted to write a book since I was a little girl, but I never thought I would be in a position to actually take a step towards achieving that dream.

About 5 years ago I decided that I was going to finally write the memoir that had been bouncing around in my head for about a decade.

I took myself off to a quiet place for a week, and I used that time to make a start, so that when I returned to the hustle and bustle of family life with two children, I already had a strong grasp of what I was doing.

I grabbed a new notebook, and as it was a memoir, the first thing I did was to make a note of all the key events that I knew I needed to include. Then I arranged the anecdotes and stories into what I thought was an order that would work well, and I started writing.

That’s the thing about memoir, you are writing your life, what you know better than anyone else in the world. From that moment on, apart from contacting my Dad to check a couple of timelines with his trusty diary, it all just came pouring out.

Book Two

No two books are ever the same.

At the start of this year I had an idea for a very different book. A book I never dreamed I would have the confidence to start writing – an historical fiction novel. I have never written fiction. I was terrified and excited.

People often believe that when you write fiction you can just make everything up, so it’s easy. Not true.

Anything that is set in a different time or place, needs research around customs, eating, clothes, language used… with historical fiction the research reaches a whole new level.

Have I started writing it?

I started researching the area and time my book is set at Christmas. As I write this, I still haven’t started writing the actual book.

I have looked at the Snowflake Method and Save the Cat. I have spent more time thinking about how this story should begin than anything I have ever done in my life.

I have files and notebooks full of research, ideas, and timelines. My word count is still currently zero. But that’s ok.

Why?

Well, there are two reasons. The first is legitimate, the second is the fault of my mind monkey.

The primary reason I haven’t started yet is because I haven’t quite got to the point where I have all the information I need. I am visiting the place where my book is set next week, and I just know that going back there, soaking up the atmosphere, doing more research and being totally immersed will spark something. As soon as I get back the words will just flow.

The second reason is less rational. I already love this book so much, that I want to make sure I do it justice and that I get it right.

This is foolhardy because there was never a perfect first draft written. That is just a little bit of fear around writing a new genre, but I have that under control for now, and I will get cracking as soon as I have the last few pieces of the jigsaw that I need.

The gestation period of a book

Books take time. They need to develop and deepen. We must get to know them, intimately, before we can even begin to think they are ready to be released into the world.

I am still determined to have a first draft completed before my 50th Birthday, next summer. In fact, I am determined to start writing it before the end of September, and I will.

I have almost all the information I need now, and although I will keep researching and learning throughout the writing of this book, I feel that I am almost ready to start now.

What other say about how should you start writing a book?

According to The Wordling you should:

Step 1: Determine your why. The most important question you can ask yourself before you begin work on a new book is why you’re doing it.

Step 2: Choose your book idea.

Step 3: Create space in your life for this project.

Step 4: Outline your book.

Step 5: Set writing goals.

Step 6: Start writing your first draft.

According to ProWritingAid you should:

1. Decide What Your Book Will Be About

2. Research and Outline Your Book

3. Structure Your Novel

4. Use First- or Third-Person Point of View

5. Create a Memorable Main Character

6. Choose a Cosy Space to Write Your Book

7. Create and Follow a Good Writing Routine

8. Use Editing Software Like ProWritingAid

9. Write the First Chapter of Your Novel

This all sounds like good advice to me, but as you can see, they aren’t the same list, because there isn’t only one way to start writing a book.

Everyone is different, and the right way to start writing a book, is however you want to start. There are as many ways to write a book as there are books.

My promise

I am a strange cross between a planner and a pantser. I like to have the majority of my research done, and to have a rough outline, before I put a single word down. Then I like to have the freedom to follow my instincts, once I start writing. I do think that all the advice above is good though. Knowing who your main character is, who you are writing for, what perspective you are writing in etc before you start, makes the whole process easier in the long run.

The most important thing is to enjoy the process, however you choose to start.

That is my only advice really, start.

As I write this I realise how hypocritical I sound, but I promise that by the end of the month I will have a word count to share with you that is greater than 0, and hopefully as high as a few thousand.

Time will tell.

If you have written a book, how did you start? I love finding out other people’s methods and tips.

Why Substack Is Every Writer’s Secret Weapon

by Kate Beddow | Mar 3, 2025 | Uncategorised

Everyone is talking about Substack

Substack is causing quite a stir in the writer community. As someone who has been using the platform for a couple of years now, I have to say, I can understand why. Before I start this blog, I feel the need to be honest and say that I am not an expert on this subject, I am merely sharing what I have learned through regular use and seeing the benefits.

What is Substack?

Substack is a media platform. A place where you can share articles, newsletters, videos, podcasts and chat with other creatives. It is free to use, and while the newsletter functions are limited, so I wouldn’t suggest it as a replacement for an email list, you do own your contacts there, unlike on social media platforms.

Not only do you control who sees your content and what you post, you can also choose to monetise your content, giving special attention to your paid subscribers and offering them access to additional resources and content.

How much does Substack cost?

Substack is free to use for both writers and readers, although some content may be behind a paywall. As a writer, if you choose to have paid subscribers, Substack then take 10% of that fee and as they take their payments through Stripe, they take an additional 13%. So you will only receive 87% of the subscription fee you charge. Of course, you have to be earning money from Substack to have to pay anything, unlike most newsletter providers which charge a monthly fee.

What are the benefits of writing on Substack?

As a creative, I would imagine your creative freedom is important to you, on Substack, you retain ownership of your content, and there are no restrictions or censorship around your content. This can cause controversy, as there have been some issues around them not taking a stance on certain content (Neo Nazi content for example), but for the most part it means that people can share their opinions without censorship, and that is mostly a positive. Read more about Substack’s view on content moderation.

Substack is a multi-media platform

While most people use the platform for writing and sending newsletters, you can also create vlogs and even podcasts through their user friendly interface. You can create private communities and really nurture your readers through live sessions and gifts. Whether you are technologically minded or not Substack is incredibly user friendly.

Why choose Substack over the alternatives?

I asked Claude.ai to compare Substack to the alternative platforms as although I have used several alternative platforms, I don’t use every platform so didn’t feel it would be fair for me to try to compare.

Here is what Claude said:

Substack vs. Medium

Revenue model: Substack lets writers keep 90% of subscription revenue minus payment processing fees; Medium offers a partner program based on reading time
Ownership: On Substack, you own your email list completely; Medium maintains control of the audience relationship
Discoverability: Medium has stronger internal discovery features; Substack relies more on external promotion
Paywall flexibility: Substack lets you decide exactly what’s free vs. paid; Medium’s paywall is more platform-controlled

Substack vs. Patreon

Content focus: Substack is optimized for written content; Patreon is more versatile for various creator types
Distribution: Substack handles email delivery seamlessly; Patreon requires more manual distribution
Membership tiers: Patreon offers more complex membership tier options; Substack has simpler free/paid distinction
Platform recognition: Readers instantly understand Substack’s model; Patreon might require more explanation

Substack vs. Traditional Blogging (WordPress, Ghost)

Technical barrier: Substack requires minimal technical knowledge; self-hosted platforms need more expertise
Monetization: Substack has built-in payment processing; WordPress/Ghost require additional plugins or services
Cost structure: Substack takes a percentage of revenue but has no upfront costs; self-hosted options have fixed costs regardless of earnings
Customisation: Self-hosted platforms offer more design flexibility; Substack has limited customisation options

Substack vs. Social Media Newsletters (Twitter/X, LinkedIn)

Algorithm independence: Substack delivers directly to inboxes; social platforms prioritize content based on algorithms
Monetization options: Substack has robust monetization; social platforms’ newsletter monetization is limited or nonexistent
Professional focus: Substack is recognized as a professional publishing platform; social newsletters may be perceived as less serious
Content ownership: Clearer content ownership on Substack; more ambiguous on social platforms

What can I write about?

This is the beauty of Substack. You can write about whatever interests you, and you will find your tribe. The platform is home to many successful authors such as Elizabeth Gilbert, Margaret Atwood and Salman Rushdie, celebrities like Stephen Fry and Richard Osman, and a whole host of academic writers. Heather Cox Richardson (an American historian) is believed to be earning at least $5 million a year from her Substack. None of the highest earners are people you would expect. Whatever you want to share with the world, you can share it on Substack.

Most importantly…

I have never had a negative encounter on Substack. It is by far the friendliest platform I have ever spent time on. Other writers are supportive and everyone pulls together. Putting your writing out into the world can be a scary experience but I haven’t met anyone yet who has been trolled on this platform. It only seems to attract users who genuinely love writing and words and who are happy to meet other like minded souls.

If you want to dip your toe into the Substack pool please do come and say hello, you can subscribe to my free membership using the form below. Let’s fill the internet with compassion, love and lots of powerful words. What could be more perfect or more needed right now.

If you are looking for a more intimate writing community, why not join A little word told me… We are a group of supportive and welcoming women who all love words and journalling and we are always happy to welcome new members to our elite club.

Difficult Decisions

by Kate Beddow | Oct 12, 2024 | Uncategorised

How many decisions do you make a day?

It is thought that an average adult makes between 33,000 and 35,000 decisions a day. This is an average, some people have to make many more. Some decisions may be small and simple to make; What socks shall I wear? Do I need to have a shower? What shall I have for breakfast? You can see how that number is so large when you break your day down into decisions like this, can’t you?

These decisions are simple and often immaterial. Rarely will wearing the wrong socks have an impact on your day. Sometimes though, those big decisions come along; Should I accept the job? Which school should I send my child to? Should I have this medical procedure?

How do you cope when you have a big decision to make? Are you good at decision making? I would consider myself to be quite good at making decisions in an emergency situation, I am pretty good at keeping my cool and doing what needs to be done.

The times when I find it hardest are when I have more time to think about big decisions. Being a parent and business owner, most of the big decisions I have to make, aren’t urgent decisions, but sometimes they feel really big. As a parent for example, I know that many of the most valuable lessons we learn are through challenges we face. That’s when we really find out who we are, I know that this is the case because I have lived through my own series of difficult decisions. Watching your toddler struggle to get the shape in the shape sorter and get frustrated is one thing. Watching your grown up child make decisions about relationships. friendships, jobs, their life away from you, is a whole other level. The temptation to jump in an help is huge in both situations, but it is important to step back and let them work things out, otherwise they don’t learn the life skills they need to survive away from you.

Analysis Paralysis

When we have too many things to think about we can struggle to process anything. We often go round and round on the same thoughts without making any progress.

We need help to break out of this pattern. The first thing to do is to take some big, slow deep breaths. The first thing that happens when we are worried or scared is that our heart rate increases and we go into fight, flight or freeze. When this happens all our problem solving and decision making skills are abandoned in favour of survival functions like running and hitting. Stop, and breathe. This being to calm the body and makes problem solving and decision making slightly easier again. I would always recommend talking to loved ones. Just talking through things is so helpful, getting other trusted opinions, other perspectives, reassurance.

This is where journaling can really be beneficial. By writing all these thoughts out our brain can’t distinguish between those things which we have written to say to someone and those that we have just written down for ourselves. We work through things and discover answers to questions.

Writing to make decisions is instinctive

As a teenager, and we all know how challenging those years can be, I instinctively wrote out my challenges and decisions. It didn’t dawn on me what I was doing until years later. Not only did I keep a diary, but I had several trusted pen friends who I wrote to weekly. These letters to my friends were my very simple juvenile journaling and counselling combined. Have you ever unconsciously used writing to help you make decisions or process difficult times?

How do you journal?

Just start writing about the situation you have to make a decision about, and see what appears on the page. You may be surprised what appears. Keep writing and writing and find out what you really think. You may discover that there are considerations you hadn’t thought of yet, or that there are things you haven’t take into account until now.

Pick up a pen and notebook or piece of paper and start writing.

The benefits of journaling are huge and you will reduce your anxiety around the issue you are writing about and even lower your blood pressure as you write. It really is an incredibly beneficial habit to form.

Just give it a try, you might be surprised by the results.

If you haven’t tried journaling before and don’t know how to start, you can find out more.