Reflection
Expressive writing and mindfulness have been shown to reduce stress and anxiety. See if you can fit these practices into your daily routine.
1 min read
Expressive writing
Writing in a personal diary for just 20 minutes each day can help reduce stress.1,2 You can choose to write about whatever you feel is important, but it doesn’t have to only focus on scleroderma.
Studies have even shown that writing about stressful experiences can have a beneficial effect on a person's health.1,3
Focus on the cause and meaning of stress
When people focus on writing about the cause and meaning of stressful events, that is usually when the biggest benefits of putting your feelings into writing are seen.3
Try including these phrases:
You might feel a bit emotional at first, but this feeling should pass. If it doesn’t, stop writing and talk to a friend, family member or contact your local support group for help.
Mindfulness
Mindfulness is an awareness of what's happening at that point of time in your mind, body and the world around you, coupled with an attitude of curiosity and kindness.2
Evidence suggests that being mindful reduces stress. It may also make you more resilient to new challenges.2,4
Different people practice mindfulness in different ways; they may go for a quiet walk or use an app on their mobile phone or tablet. Think about whether any of these options may work for you.
You may also like to read:
Caregiving
Diet and exercise
Patient organisations and support groups
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Smyth J, et al. Effects of writing about stressful experiences on symptom reduction in patients with asthma or rheumatoid arthritis. JAMA 1999;281(14):1304-09.
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Mindfulness All-Party Parliamentary Group. Mindful Nation UK. Updated 2015. Available: https://mindfulnessinschools.org/wp-content/uploads/2017/09/Mindfulness-APPG-Report_Mindful-Nation-UK_Oct2015-1.pdf [Accessed December 2021].
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Petrie K, et al. The immunological effects of thought suppression. Journal of Personality and Social Psychology. 1998;75(5):1264-72.
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Cavanagh K et al. Can mindfulness and acceptance be learnt by self-help? A systematic review and meta-analysis of mindfulness and acceptance-based self-help interventions. Clin Psychol Rev. 2014;34(2):118-29.
"So, we go for coffee, we love going for coffee, and we'll sit, and chat and we'll watch the world go by and we'll people-watch and we love doing that."
– Alison