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

Woman with scleroderma with paintbrushes

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:

  • "I feel like this because.../This happened because..."
  • "I realise now that…/This has made me understand that…"

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 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.