1. Good Writing Psychology SS124 Wednesday 24 th October 3.30pm TW1.U8 Repeated Friday 9 th November 3.00pm CLM G.02 Adam Sandelson LSE Student Counselling Service

2. Aims To examine common difficulties in writing Focus on psychological issues procrastination perfectionism To identify management techniques and sources of advice

3. Introduction What are the common difficulties involved in writing?

4. Common Difficulties Feeling overwhelmed with material Adapting to a new style of learning Developing an independent critical voice Procrastination Perfectionism

5. The context for study includes Transition to different type of study Coping with the academic cycle Sustaining momentum Pressures in all areas of my life - home, family, relationships, career, jobs… How I feel about me

6. What is procrastination? Excessive habit of putting off tasks We may disguise avoidance by being busy We may find things to do that are interesting or even useful, but don't contribute towards the main goal It may involve feelings of anxiety, stress, guilt, shame and depression

7. Why do we procrastinate? time management inability to prioritise overload of tasks feeling overwhelmed anxiety about the task fear of failing fear of success

8. Why do we procrastinate? negative feelings - e.g. "I'm stupid", all-or-nothing thinking boredom habit of avoiding difficult things

9. Use personal timetabling to: acknowledge what you have achieved save mental energy be realistic meet deadlines and keep up with work have effective study time and relaxation enjoy yourself without guilt and worry

10. Looking behind the time issue What kind of internal pressure do I put myself under when preparing a written assignment?

11. Are you a perfectionist? Is whatever you do never quite good enough? Do you often put off handing in work, waiting to get them just right? Do you feel you must give more than 100% on everything, or else you’ll be mediocre or a failure? Are you working toward success or trying to be perfect?

12. Perfectionism Self-defeating thoughts and behaviours. Linked to high ideals, not realistic goals. Perfectionist attitudes can actually interfere with success. It can deny you satisfaction and cause you to achieve less than people with more realistic goals.

13. Causes of perfectionism learn early in life you were mainly valued for your achievements Value yourself based on approval Feel vulnerable to criticism Decide to be perfect as a defence

14. Vicious circle Set an unreachable goal. Fail, as the goal was impossible to achieve Constant pressure and failure reduces effectiveness. Growing self criticism and blame, exhaustion, anxiety and depression. At this point you may give up completely on your original goal and set yourself another unrealistic goal, thinking "This time if only I try harder I will succeed".

15. Myth 1: I wouldn’t be the success I am if I weren't such a perfectionist REALITY: No evidence that perfectionists are more successful, more likely the reverse! Success may be achieved despite compulsive striving.

16. Myth 2: Perfectionists get things done and they do things right. REALITY: Procrastination, missed deadlines, low productivity Small tasks become overwhelming Agonizing over non-critical details.

17. Myth 3: Perfectionists are determined to overcome all obstacles to success REALITY: Can’t concentrate on the process of getting the task done. Writer’s block Depression and anxiety.

18. Myth 4: Perfectionists just have this enormous desire to please others REALITY: Relationships become complicated Achievers are willing to make mistakes and risk failure. Imperfection is part of being human.

19. What can I do about it? Realize that perfectionism is undesirable Perfection is an illusion that is unattainable.

20. Strategies to move forward – I Set realistic goals Set goals in sequence Experiment with standards for success. Try for 80% or even 60% Focus on the process of doing an activity not just the end result. Evaluate success in terms of whether you enjoyed the task.

21. Strategies to move forward - II Check your feelings: "Have I set up impossible expectations for myself in this situation?" Face your fears: "What am I afraid of? What is the worst thing that could happen?" Allow mistakes Work with others, break up the inner dialogue!

22. Writing is personal What psychological and personal issues of mine are evoked through the challenge of writing?

23. Dynamics of writing include: Trying to please Wanting to be clever Wanting to achieve as highly as others Historic patterns, such as last minute success

24. Dynamics of writing Past relationships My relationship with the Writing task Current relationships

25. What can I do? Look at my internal dynamics Write down historic messages Record a more realistic assessment of your ability and worth as a person

26. Writing Strategies - I Free yourself up Bullet points, mind maps, scribble ideas Go for a walk; Talk out loud Wait for a structure to arrive Give yourself time to work it out Learning and writing involve unconscious processes Work with others, use study groups, etc.

27. Writing Strategies – II Relaxation Regular time to switch off (and process your task in the back of your mind) Recall past achievements Imagine looking back at this task in 2 or 6 months time

28. The final stage of writing Time to think Allow a structure to emerge Budget about an hour for each sheet Aim for clarity, rather than being stylish. Let go of putting an essay together like a jigsaw Remember - is it a book or an essay?

29. Conclusions Look after yourself (diet, sleep) Keep a supportive structure for your day to day life Remember the end point – you will have written the essay that only you could have written at this time in your life.

30. Sources of advice and help Academic AdviserDisability Office Departmental StaffStudent Services Centre TLC study skills advisorsLearning World Student Union and Advice Centre Medical Centre Mental Health and Wellbeing AdvisorDeans Don't wait until problems have grown impossibly large It’s OK to ask for help earlier

31. LSE Student Counselling Service – KSW.507 Free and confidential Mainly short term counselling Book appointments in advance See Website forWebsite Stress management handouts Self help resources Relaxation MP3’s

32. Future Workshops International Students’ Workshop Wednesday 31 st October, 2:00pm – 3:00pm: KSW 1.04 Adjusting to Life at LSE Wednesday 7 th November, 12:00pm - 1:30pm: CON 2.05 Good Writing Psychology Friday 9 th November, 3:00pm - 4:00pm: CLM G.02 (repeat session) The Psychological Challenges Faced By MSc Students Friday 16 th November, 1:00pm - 2:00pm: OLD 3.21

33. Groups Stress Management Group (3 weeks) Thursday 11am – 1pm, 21.02.13 – 07.03.13 Stress Management Group Self Esteem Group (3 weeks) Monday 11am – 1pm, 11.02.13 – 25.02.13 Self Esteem Group Bereavement Group (7 weeks) Thursday 2.30pm – 4pm, 24.01.13 – 02.05.13 MSc group PhD group Places on all groups need to be booked in advance. Please see the website, Call Ext 3627, visit KSW.507 or email student.counselling@lse.ac.uk. student.counselling@lse.ac.uk

34. And finally …