Writing When You’re Emotionally Exhausted: Tips for Creating Despite Low Energy

Overcoming Writing Burnout and Staying Creative

As a writer (and an HSP), I’ve encountered (many) periods when my energy reserves are depleted, and the thought of sitting down to write feels overwhelming. Writing burnout is a real challenge for anyone who creates regularly, and it can happen when life feels heavy or when emotions take their toll. It’s in these moments when you might feel disconnected from your work, wondering how you can possibly keep going when every part of you feels exhausted.

But here’s the good news: Writing through these low-energy times is not only possible, but it can also be incredibly rewarding! The key is finding ways to honor your creative process without overburdening yourself.

In this post, we’ll share some effective strategies that have helped authors write through tough moments, offering ways to spark creativity, reduce pressure, and keep writing even when you’re emotionally drained.

Understanding Writing Burnout

Writing burnout isn’t just a temporary lack of inspiration; it’s a deeper, more persistent state of emotional and mental exhaustion. It’s that feeling when the words don’t come, when your mind feels foggy, and the thought of sitting down to create feels like too much. Writing burnout can leave you wondering if it’s even worth pushing through or if it’s better to step away entirely.

Recognizing burnout early can help you adjust your approach. When you understand that you’re operating from a place of emotional depletion, it’s easier to implement strategies that work for you without exacerbating the situation.

How Do You Know You’re Experiencing Writing Burnout?

Writing burnout comes with a number of telltale signs, both emotional and physical. Here are some common experiences during burnout periods:

Emotional Exhaustion: The thought of writing feels like another chore on your already overstuffed plate.

Reduced Creativity: You struggle to come up with fresh ideas, and even the most exciting writing projects feel like a mountain to climb.

Physical Symptoms: When you’ve pushed yourself too hard during burnout, you experience headaches, fatigue, and difficulty sleeping.

Detachment: A feeling of disconnect from your writing or even your readers can set in. It’s like you’ve lost touch with the very thing that once brought you joy.

How to Keep Writing When You’re Emotionally Drained

When you’re feeling emotionally drained, writing can seem impossible. But there are ways to keep the creative engine running without forcing yourself to go all in.

Set Low-Pressure Goals

In the midst of emotional exhaustion, high-pressure goals can backfire. Instead of aiming for lofty word counts or rigid schedules, I find it more helpful to set small, achievable writing goals.

For example, focus on writing for just ten minutes or finishing one paragraph. By lowering the bar, you reduce the chances of feeling overwhelmed and still make progress.

Use Writing Prompts to Spark Inspiration

Sometimes, it’s just the blank page that feels daunting. That’s when writing prompts come in handy. When my mind is too tired to come up with something original, I turn to simple prompts. Whether it’s describing a memory, writing about a favorite object, or exploring a single sentence I’ve overheard, prompts give me a starting point without the burden of creating something from scratch.

Revisit Your “Why”

When you’re emotionally drained, it’s easy to forget why you started writing in the first place. In those low-energy moments, I take a step back and think about what writing means to me. For some writers, it’s the need to share a story with the world. For others, it might be the therapeutic power of putting pen to paper.

Reconnecting with your “why” can rekindle your passion and help you push through the tough times.

Embrace Freewriting

Sometimes, the best way to break through emotional exhaustion is by giving yourself permission to write without worrying about structure, grammar, or perfection! Freewriting, or writing whatever comes to mind without editing, can be an incredibly freeing exercise. It might even result in a burst of creativity or an unexpected breakthrough that leads you back to your main project.

Take Care of Yourself First

Writing when you’re emotionally exhausted isn’t just about finding the right strategy—it’s also about taking care of your mind and body. Without adequate sleep, nutrition, and self-care, it’s impossible to sustain any creative energy.

When I find myself in these low-energy moments, I prioritize getting rest, eating well, and doing things that nurture my mental health. Taking care of yourself isn’t just a luxury—it’s essential for maintaining a sustainable writing practice.

Take Breaks and Give Yourself Permission to Rest

Writing is a marathon, not a sprint. When burnout is looming, I know it’s time to take regular breaks. Even short pauses—just stepping away from the computer for a few minutes—can help restore focus and prevent feelings of burnout from worsening. A little rest can do wonders for recharging both my creativity and my energy.

How to Prevent Writing Burnout Moving Forward

It’s not enough to just deal with burnout when it happens. To avoid the constant cycle of exhaustion, I’ve learned that creating a sustainable writing routine is essential.

Establish a Routine that Works for You

A consistent, sustainable writing schedule helps prevent burnout from creeping in. However, this routine should be flexible enough to account for life’s unpredictability.

Celebrate Small Wins

Every writing session, no matter how small, is a win! By celebrating the little things—like finishing a paragraph or a successful freewriting session—you can build momentum.

Be Kind to Yourself

Writing isn’t always easy, and sometimes, it’s okay to step away. Giving yourself grace can actually help you stay more consistent in the long run.

Finding Support Along the Way

Navigating emotional exhaustion and writing burnout can be challenging, but you don’t have to do it alone. Sometimes, the support of a writing community can help you get through tough times. Whether it’s sharing your struggles with other writers or seeking professional help, finding people who understand what you’re going through can make a big difference.

At Atmosphere Press, we understand that writing isn’t always easy, and we’re here to support you through your journey. Whether you’re feeling burnt out or just need a little encouragement, the right resources and a supportive community can help you keep writing and creating—no matter what life throws your way.

Erin K. Larson-Burnett, Production Manager at Atmosphere Press (submit your manuscript here!), is a born-and-raised Southerner currently living in Katy, Texas, with her husband and their small domestic zoo. She is an avid ink drinker who lives and breathes books—during the day, she works remotely with authors around the world, honing and perfecting books published through Atmosphere Press. By night, she crafts her own stories…or at least tries to. The Bear & the Rose is her debut novel.