How I plan to look after my wellbeing in the month leading up to publication

I’ve worked towards the publication of Flat 401 for years. But now that it’s approaching, I’m aware that this could take a toll on my wellbeing if I’m not careful. (I was particularly struck by posts by fellow Orion author Anna Mazzola/Sharpe, around the launch of her latest book ‘Notes on a Drowning, to this effect.)

Even though I’m a Clinical Psychologist, I’m not automatically better than other people at taking care of myself; like most, I have to work at it. Here’s how I plan to navigate the run-up to publication, using a few grounded, evidence-based wellbeing strategies I’ve come to rely on and recommend.

1. When I compare myself to other authors … I’ll practise Gratitude

There will always be another author (debut or not) who seems to be getting more: more blurbs, more sales slots, more buzz. Our brains have a tendency to make these comparisons. It can be depressing, and take away from why we wrote our books in the first place.

I can’t swap places with these people, but I can influence my perspective. Gratitude isn’t about pretending everything is perfect. It’s about shifting attention toward what’s already here, already good; I think of it as ‘physiotherapy for the brain’.

A classic technique is to write down three things I’m thankful for each day. I plan on looking out for things like readers who get Flat 401, booksellers and bloggers who are supportive, and the fact that my agent, editor and publishing team will have got the book published and out there.

2. When I’m frustrated by lack of control and information … I’ll use Committed Action

I won’t know how the book is selling for a while — and even when I do, the numbers will be shaped by factors outside my control. Ditto for prize nominations, getting it into the hands of authors and book bloggers etc.

Instead of getting stuck in aversive feelings (although it’s important to allow myself to experience them), I’ll try to see challenges as opportunities, and do something. That’s the heart of Committed Action — taking small, meaningful actions that help you reconnect with your values and interests. It’s about doing what’s important to you, despite whatever feelings are showing up.

For me, often that means writing; but it can be anything that works for you. The point is to move towards life — not get stuck watching it unfold on someone else’s feed or in reviews and ratings of Flat 401.

3. To avoid getting overwhelmed by marketing pressures … I’ll protect my Sleep

I’m not a natural self-promoter. I do what I can — blogs, pictures, videos — but it takes energy and time I don’t always have, and the results demonstrate that aesthetic production is not my strong point.

Instead of staying up late designing graphics or rewriting captions for the tenth time, I’ll be choosing to prioritise sleep. Sleep can sound like a boring wellbeing basic, but it’s essential. A rested brain will cope better with other challenges. I’ll be setting limits on late-night screen time, sticking to a wind-down routine, scheduling time for stillness, and keeping my sleeping environment cool, dark and quiet.

4. When I feel pressure to perform excitement … I’ll lean into Acceptance

They don’t mean anything bad by it, but other people (particularly aspiring or first-time authors) can place pressure on me to feel or express myself in a certain way. I’m (a) not naturally the most expressive of people anyway, and (b) publication involves both ups and downs. Also, I have a life outside of publishing that may or may not be posing its own challenges!

I’ve found it helpful to talk to other authors and trusted friends about whatever I’m going through. I don’t have to be “on” with them. And whilst it’s important to me to be able to accept any challenging emotions or disappointments that arise (for example, through naming them or writing about them), I will also strive to meet other people where they are at in being excited for me: I recognise that their emotions are genuine and generous.

5. So I don’t overlook the good bits … I’ll Savour them

There are golden moments in this journey: celebrations with friends, a cover – complete with blurbs and back cover copy - that looks amazing, previews in The Bookseller magazine, appearances on festival panels etc.

Rather than rushing past those wins or downplaying them, I’m learning to savour them. This involves sharing these moments with other people, and taking the time to focus on the positive emotions those experiences generate and letting them sink in. Because there is joy here — and I want to make the most of it.

And I will do the above on days even when there is no news or no good news related to Flat 401 – you can savour a meal, or be grateful for work, home and friends, for example.

I’m not perfect and don’t have a perfect system; I’ll no doubt encounter challenges I haven’t anticipated. But I’m going into this season with a plan — not just for my book, but for myself. Publication day is only one more milestone on a long journey, so I want to arrive there intact and enjoy it as much as possible!