Do you cringe at the thought of sitting down to write a paper? Are you too overwhelmed with negative preoccupations to start on time? Do you stare at a blank page - anxiety building with every moment - unable to take the first step to fill it? If this sounds familiar you may have a writing phobia.
Writing phobia, clinically known as graphophobia, is a legitimate condition that affects many people. Fortunately, there are numerous techniques to help you overcome your phobia, regardless of the degree of your condition.
You can determine the grade of your phobia by considering the root of your anxiety. What is it about writing that worries you? Are you afraid that you lack bright ideas, that you cannot write in a logical manner, or that you will produce a paper that is not “perfect”? If answers to specific questions like these are yes, than you most likely have a mild phobia.
Mild graphaphobics can benefit from simple self-help techniques and writing advice. The first step with any diagnosis is to accept it and learn how to move forward. If you believe you have graphophobia, it’s a good idea to talk about it with a friend, family member, or even a therapist. Until you are open and honest about your struggle, you will not overcome it. For this reason, it is advisable to discuss your fears with your professors and seek their advice.
Making them aware of your anxiety can have multiple positive effects - you open up and confront your phobia, they gain insight on your personal situation, and, with the suggestions they give you, you will feel more confident in your ability to produce a paper that fits their expectations.
When it comes time to face your writing fears, make sure you are in the right state-of-mind. Many mild graphophobics find meditation and relaxation techniques to be helpful. If you do not have past experience with this, consult with your doctor/therapist or simply research different methods online. Simple stretching, dancing, or yoga are also great to help you loosen up - physically and mentally.
Don’t be afraid or ashamed to create a writing ritual! Everyone can benefit from deep breathing before they sit down to work but if you find that it helps calm your mind to repeat other actions before writing, go with it! You may like to sharpen and line up all of your pencils, turn off all electronics, or sit at an east-facing window. There is nothing wrong with whatever helps you feel more at ease.
As far as the actual writing goes, understand that it is not a one-and-done procedure. Many graphophobics will begin their writing at the last minute (or worse, after the due-date) because the fear of writing a subpar essay is too much to handle. If you struggle with this, remind yourself that the only smart way to avoid a subpar paper is to start writing as soon as possible and edit often.
Perfectionism is extremely detrimental when it comes to people who already have anxiety with writing. Nobody can write a beautiful essay on the first try!
Have realistic standards for yourself. A draft to work from - regardless of how good or bad you think may it is - is still better than a blank page.
But how do you even get started? Many people find outlining to be helpful. This can be a perfect way to get all your ideas organized and know that you aren’t leaving out anything important. At the beginning, you may feel that you have too much information to write a clear, compelling paper but working with an outline will help you identify and eliminate the superfluous information and elaborate on the most pertinent.
If outlining seems overwhelming too, simply open a document on your computer and start typing everything that comes to mind regarding the essay topic.
Don’t worry about order, just put it down as it comes to you. The next day, do a little organizing and add to it as you go along. Repeat this process a few times and one day you will open the document to find that what you have looks like an essay…viola! You wrote your first draft without even trying.
If you try all of these techniques to no avail, you have a more serious degree of graphophobia. For some people, the fear of writing is so powerful that simple deep breathing and preparation will not do the trick. If this sounds like you, “talk” therapy, hypnosis, or cognitive behavioral therapy may be beneficial. However, before trying these costly options, consider this recommended treatment that you can successfully enact on your own - anchoring.
Anchoring allows you to reprogram the feelings you have associated with writing by combining the two elements that create fear (focus and physiology) in a positive way. You likely associate essay writing with rejection, criticism, or even ridicule. Obviously, you therefore want to avoid the situation that evokes those feelings. To lessen this effect, start out by asking yourself the right questions. The next time your professor assigns a paper, don’t immediately think “What is the lowest grade I can afford on this essay?” Instead, ask yourself “What can I do to make this my best essay yet?” The first question innately promotes negative thinking and eventually a negative outcome, the second questions promotes the opposite.
Now, create your own “anchor” following these simple steps:
1. Pick an “anchorable” feeling: Think of a time when your emotions were completely positive - maybe it was Christmas morning as a child, the first time you fell in love, or the elation upon achieving a goal. Whatever that “life is wonderful; I am wonderful” feeling is, channel the circumstances that enacted it. (This is the focus part.)
2. Choose a part of the body to attach the anchor: Many people like to make a tight fist with their non-writing hand. Decide on a something that feels personal to you, but that you could do discreetly so that your anchor is usable even in public. (This is the physiology part.)
3. Picture yourself in that “anchorable” state while stimulating your anchor spot: Often, this will involve remembering every detail of a specific event in the past - sounds, smells, thoughts, sensations. It can be especially powerful to stimulate your anchor in a “naturally great state”- a time in the near future in which you are feeling those same positive feelings. Simply remember to stimulate you anchor, strengthening its effectiveness.
*You will need to repeat this multiple times, maybe remembering different examples of that same great feeling, to create a really strong anchor that will work for you whenever you need it.
Many people, even those struggling with serious phobias find anchoring to be an incredible cure. Graphophobia is real, but luckily it is a condition that has multiple realistic and free ways to manage it.
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