“You can be a successful writer, but first you must learn to silence your inner critic.” ~Rob Bignell
The things we tell ourselves we become. It’s not easy to silence the inner critic, but it’s a crucial step in every writer’s life.
Fear and excitement are two sides of the same neurological coin.
Both emotions activate the sympathetic nervous system, triggering a biological response that includes:
- Increased heart rate
- Elevated blood pressure
- Heightened sensory awareness
- Release of stress hormones like cortisol and adrenaline
The brain’s limbic system, particularly the amygdala, plays a vital role in processing both fear and excitement. Here’s the intriguing part: the amygdala doesn’t distinguish between positive and negative arousal; it merely detects intensity.
We’ve discussed biological and physiological responses to fear before.
- Increased breathing.
- Increased heart rate.
- Peripheral blood vessels in the skin constrict while central blood vessels around vital organs dilate and flood with oxygen and nutrients.
- Blood pumps the muscles so they’re ready to react.
- Muscles at the base of each hair tighten, causing piloerection aka goosebumps.
- Eyebrows raise and pinch together.
- Upper eyelid raises while the lower tenses.
- Jaw may slack and part stretched lips.
- Voice pitch rises, tone strains.
- Posture either mobilizes or immobilizes or fluctuates between both.
- Breath shallows.
- Muscles tighten, especially in the limbs.
- Increased sweating.
Excitement: Physiological Changes
- Adrenaline Release: The adrenal glands release adrenaline, causing an increase in heart rate and blood pressure.
- Increased Respiratory Rate: Breathing becomes faster and shallower to deliver more oxygen to the muscles and brain.
- Heightened Senses: Pupils dilate, improving vision, and senses become more acute.
- Muscle Tension: Muscles tense up in preparation for potential action.
- Blood Flow Redistribution: Blood is directed away from non-essential functions like digestion and towards muscles, preparing for physical activity.
- Hormonal Changes: Dopamine, associated with pleasure and reward, and cortisol, a stress hormone, may also be involved in the experience of excitement.
While the initial neurological response to fear and excitement may be similar, how we interpret the situation determines the way we experience the emotion. Meaning, we possess the ability to turn fear—the root of self-sabotage—into excitement by changing negative thought patterns.
Flip the script in your head by developing a growth mindset, rather than fixed.
A growth mindset—or in our case, a writing mindset—is rooted in positivity. A fixed mindset is nothing but trouble, steeped in negativity.
- Where the negative writer sees a problem, the positive writer seizes the opportunity to grow and learn.
- When the negative writer doesn’t understand something and quits, the positive writer will research, learn, and persevere.
- Where the negative writer equates criticism to a personal attack, the positive writer accepts the feedback, then takes the time to evaluate and reassess.
*Neither should listen to trolls, scammers, or vitriol*
- Where the negative writer gets jealous at another’s success, the positive writer swells with hopefulness—if they achieved it, so can you—and admiration.
- Where the negative writer finds certain tasks like editing tedious and bothersome, the positive writer knows hard work is a worthwhile endeavor.
Writing is a vulnerable act. Alas, we may never escape the inner voice that haunts every writer who ever lived. In fact, it can be helpful at times.
Benefits of the Inner Critic
- Motivates us to act
- Keeps us honest and humble
- Pushes us to succeed. If, and only if, we don’t let it cripple our creativity.
What we do is important.
What we write can touch lives, improve someone’s mood, cure loneliness for a while, or have a positive impact on how they view the world around them.
What we write matters.
Don’t allow the inner critic to rob readers of your voice.
I don’t claim silencing the inner critic is an easy task. Self-sabotage can be merciless.
The next time that tiny voice spits vitriol your way, take a breath and consider why it’s happening.
Are you stressed over a deadline?
Is the story not gelling like you hoped?
Do you need a break from the keyboard?
Even if you can’t uncover why the inner critic came out to play, you can outsmart him by turning fear into excitement. Your brain is already primed and ready!
What are some ways you silence the inner critic?
As I mentioned in my last post, I was headed out for a Mississippi River cruise vacation, with some extra time in New Orleans. We arrived on schedule, checked into the hotel (and because I always try to stay at the same chain, I’d accrued enough points to be a Diamond Medallion member) and they upgraded us to a suite. With TWO bathrooms! Also free breakfasts and a couple of comped drinks at the bar. And a bottle of wine in the room. And fruit.




Like bang for your buck? I have a 
Every morning for two solid weeks I woke at 3 a.m. Not 3:05 or 3:10, exactly 3:00 a.m. sharp. For the life of me, I couldn’t figure out why.
Because self-care is vital for writers, I thought I’d share my discovery in case one of you may be experiencing the same thing. This, of course, applies to everyone, not just writers, but I like to make us feel special.
We then enter stage 3 NREM, the deepest sleep. Brain waves are slow but strong. Our bodies take advantage of deep sleep to repair injuries and reinforce the immune system. We desperately need stage 3 NREM to feel rested upon waking. Without enough of stage 3, we’d feel tired and drained even if we stayed in bed for eight hours.
Stress can switch the trickle of serotonin, which keeps us from feeling sluggish and groggy during the day, into a massive flood. This surge wakes us immediately rather than acting like a gentle nudge toward wakefulness.
The box breathing technique helps to regulate breathing, reduce stress and anxiety, and improve focus and concentration.

Coming Soon!
It’s incredible how a designated workspace triggers the mind. For years, I had an office. As soon as I sat at my desk — headphones on, music cranked — my mind knew to write.





Shalah Kennedy has dreams of becoming a senior travel advisor—one who actually gets to travel. Her big break comes when the agency’s “Golden Girl” is hospitalized and Shalah is sent on a Danube River cruise in her place. She’s the only advisor in the agency with a knowledge of photography, and she’s determined to get stunning images for the agency’s website.
Have you read Meta’s new terms of service (TOS)? Even if you don’t have an account on Facebook, Instagram, Threads, Messenger, or WhatsApp, you may still be bound by its disgraceful overreach.
When I finished writing