At first the usual thoughts went through my head:

It’s not fair.

Poor me.

What’s the point?

I may as well stop writing.

Everyone else is having an easier time.

The world is against me.

Ridiculous really. I’m in a great place at the moment, with a fantastic agent and brilliant publisher, writing two genres that I absolutely love – and with Knowing You recently out, a book I’m very proud of, receiving wonderful reviews. But oh yes, I had a full-on pity party. Despite all the mindfulness and Buddhism I’ve learnt about over the last couple of years, I still have meltdowns now and again – I’m only human. The difference is I pull myself out of them quicker. NetFlix and chocolate help.

And another aid to recovery is to look back on previous disappointments and see how I’ve got over them and this acts as a huge pick-me-up.

In fact I’ve listed a few here – to show those of you currently in the doldrums that things do change and move forwards. The troughs don’t last forever, even thought they feel interminable at the time.

Years of rejections.

It took me six years to get my first agent. I’ve got a folder of 80 rejections. During those years I swore I’d give up writing, it wasn’t worth the tears. In fact my young kids offered to publish me when they grew up. I’m still holding them to that, even though they are now at uni, in case my career nosedives! But yes, tough times – but I just kept going, writing and sending my work out there and eventually got to sign on a dotted line.

Up and down sales

My debut, Doubting Abbey, was a bestselling Christmas book December 2013. I even had interest from a Hollywood film producer! I thought that was it. I’d made it. All my books would continue with this success. But then the sequel From Paris with Love came out. The reviews were great and it did reach #600 in the AmazonUK charts, but it didn’t reach the dizzy heights of its predecessor. With a sharp shock I realised complacency was not going to be allowed to feature in my career.

In 2015 Game of Scones, got to #5 in the kindle chart, won the 2015 Love Stories Awards Best Romantic Ebook category and has sold 100,000 copies. The following two books didn’t sell as well. But then my summer 2016 book Breakfast Under a Cornish Sun got to #5 as well.

So for many authors there will be ups and downs along the way and after having 11 books published I realise that, and it helps me now if there are sales disappointments – who knows what is around the corner. I always say an author is only as good as their next book and this excites me and pushes me forwards. And I imagine that is the same excitement felt by agents and publishers when going through their submission pile. There are always endless possibilities. Who knows what your writing brain will come up with next?

Lack of understanding of the industry from bystanders

And it isn’t their fault. I don’t know much about any other sort of career so why should I assume bystanders understand how mine works? Indeed, before I started writing I linked a successful author career with red carpets and mansions with swimming pools. However once you’re in the thick of it, you realise what a tough career it is and the photo below reveals how unglamorous the day to day can be! It can be frustrating when yet another person asks if your life is like J K Rowling’s (I had that just last week). Or they question whether an ebook is a “real” book, or they dismiss your success if you aren’t currently in every single bookstore in the land.

Over time I’ve learned to distance myself from this and accept that the general view of what it’s like to be an author isn’t likely to change – and I’ve been lucky, most people who know about my job have been nothing but supportive. I’ve also found that joining online author groups helps immensely as you quickly realise most writers, at whatever stage, whatever their deal, to one extent or another, are going through the same problems and one of those is facing this very issue.

Rating yourself

It’s a tough one, not comparing yourself to other authors, and it’s hard to remember that us writers are not pitted against each other (even though rankings might make it seem as if we are). Over the last couple of years I’ve had counselling for eating disorder issues that have raised their head again, after 30 years. My counsellor said it was ironic that I’d chosen a career where I am being rated the whole time – Amazon rankings, reviews – as anorexics/bulimics are continually rating themselves too. And yes, it is something I struggle with. But mindfulness and Buddhism remind me to focus on my own journey. That’s what Olympian coaches do. They tell their athletes the only person they are competing against is themselves and their last personal best.

So you aren’t alone. Stop being hard on yourself. Be a little kinder to self. Sounds naff, doesn’t it? But it’s so important. Look back at your positives – an encouraging rejection, a lovely review. You are all amazing just for putting your hearts on the line and getting your words out into the public arena.

It is hard. I feel as if I am soldiering on at the moment. It’s not a 9 – 5 job that you can leave at the office. It’s can be in your thoughts 24/7. And for that reason it can sometimes feel as if you’ve been in the industry for a life-time.

So you must also take a time-check. For example I’ve had 11 books published but that has happened within only 5 1/2 years. I’m still in the early stages of my career, from many points of view. I need to remember that and remind myself of how long it takes, in other professions, to become fully trained and reach your goals.

The ups are followed by downs and the downs are always followed by ups – this is true of any personal or professional life. So to keep sane, try not to attach to either as both will pass.

I also try to remind myself that many women of my mother’s generation didn’t have a chance to follow a career. The problems I am having would have been problems they’d have love to have had. So I remind myself to be grateful

Come and say hello to me on Twitter @SamTongeWriter if you’re having a challenging time.

We’re all in this together

I’m exceptionally grateful for the treatment and support I’ve had. During the process of recovery I’ve learnt a lot about how to cope with the stresses and strains of modern life, thanks to group therapy, counselling, AA, Buddhism and mindfulness.

A large positive is that I’m now learning to deal – it’s still a work in progress – much better with my career as an author. So, fellow writers, here are my top tips for keeping yourself safe from poor mental health.

Firstly manage your expectations. Before I got published I used to dream about signing a movie deal and would imagine myself on a red carpet. If you do this you’re setting yourself up for failure. Film rights sell but the movie you fantasise about rarely comes to fruition. So don’t start off by coveting the success of the biggest bestselling authors. Just finishing  a manuscript is a huge achievement, let alone getting it published. Take your career step by step – it’s a cliche but I visualise mine as a ladder. You eventually bag an agent. Or a publisher. Perhaps both. Your first book is out. Then your second. Then another. Perhaps one or more of your books appear in foreign languages or audio format. You gain a bestseller flag on Amazon. Maybe you win an award.

But none of this is going to happen at once. It’s a long road to writerly success punctuated with disappointments – they are part of the journey. Never forget to appreciate the small things. A positive rejection letter. A good review. A lovely book cover. That was one of my problems before – I was always chasing the bigger picture. I work hard at not doing that now and feel much happier and fulfilled.

Secondly – realise your work is not you. What I mean by this is… if you get a bad review, never forget that is someone’s opinion of your writing, NOT YOU AS A PERSON.  If one of my books sank in the charts, for example, I used to tell myself I had failed. And that led me to seek unhelpful coping mechanisms to make myself feel better, such as drinking or eating junk food.

Nowadays I distance myself and whilst my writing is my vocation, my lifeblood, I try to be more clinical and objective about certain aspects.

And don’t obsess over reviews or rankings. Limit how often you go into Goodreads or onto Amazon.

Thirdly – don’t get carried away with the branding. I used to love promoting my romantic comedies and was a real kittens and cupcakes kind of author. But then, when my mental health became poor, this became tough. I didn’t feel I could talk about the challenges I was facing as they didn’t match that image. An image that was the real me but, as my health failed, didn’t represent the whole. So my advice – some may disagree – is that whilst branding is very important it mustn’t have the final say on how you use social media.

Fourthly – one of the gift’s from AA is the  mantra “Accept the things you cannot change” In the past I used to stew about the what ifs, and if onlys. What’s the point? Now I’ll simply shrug my shoulders – it’s not always easy – and say to myself “It is what it is”. This is extremely liberating and gets rid of the pent up frustration.

This ties into mindfulness – focusing on the present. Had a bad review yesterday? No matter. It’s been and gone. Worried about next week’s book signing? No point. It will be what it will be. Getting anxious and projecting into the future won’t change that. You haven’t got a crystal ball. Don’t fool yourself that you have.

Lastly and on personal note as someone recovering from alcoholism and eating disorders, keep an eye on your drinking and food habits. Alcohol is a big part of the publishing industry. Wine o’clock. Prosecco parties. Boozy book launches. Drinking in moderation, in a social setting is one thing – but drinking to change the way you feel is quite another. If that’s what you are doing you need to see this as a warning sign. I used to drink to further boost the great feeling of a good ranking. Or to make myself feel chirpier after a poor review. Slowly, insidiously this escalated and before I knew it I could find any excuse.

If you do anything – drinking, eating, shopping, gambling – to give yourself a boost, to take the edge off a disappointment, to relax yourself after a busy day, then you are doing it to change the way you feel and need to step back before it becomes addictive and out of control.

Find different, healthier coping mechanisms. Go for a walk. Meet a friend for a chat. Have a candle-lit bath. Learn to meditate.

I love my career and feel blessed to have had so many novels published, to have had bestellers. My writing hasn’t been to blame for my problems. Nothing – no one – is to blame but myself and the way I’ve dealt with challenges. But do yourself a favour and bear these tips in mind. Being an author is a wonderful thing if you have the right tools to deal with the rollercoaster ride.