Five Strategies for Psychological Wellness During & After Cancer
Sanjana Karim, MD
As a breast cancer survivor, I know firsthand that a cancer diagnosis is a life-altering event. It brings not only physical challenges but also significant emotional hurdles.
The journey through cancer treatment and beyond can be emotionally taxing, affecting your psychological well-being. To ensure a holistic approach to recovery, it's important to address your mental health alongside physical health.
Here are five essential strategies for emotional wellness for cancer patients and survivors.
Strategy 1: Seek & Solidify Your Supports
Dealing with cancer can bring about a wide range of emotions, including fear, anger, stress and anxiety, depression, and grief. Seeking professional support as well as accepting help from people in your life are keys to fostering emotional wellness during the cancer journey.
Accepting help and support from the people in your life alleviates the emotional burdens of the cancer journey. Focus on these key factors to effectively recruit support during your cancer journey: open communication, embracing emotional support, and allowing practical assistance.
Open Communication: Open and effective communication is when it comes to accepting help and support. Let your loved ones know how they can best support you. Some may be unsure about what you need, so being open and specific about your needs can make a significant difference.
Embrace Emotional Support: Allow your friends and family to provide emotional support. It's entirely natural to experience a range of emotions during your cancer journey, and sharing your feelings with those close to you can be comforting. Their presence, listening ear, and empathy can make a substantial difference in your emotional well-being.
Practical Assistance: Friends and family can also offer practical help with daily tasks such as cooking, cleaning, transportation to medical appointments, or childcare. Accepting this support can relieve stress and allow you to focus on your well-being.
While the support of friends and family is invaluable, it does not replace the benefits of professional mental health support, often in the form of therapy. Therapy plays a vital role in helping cancer patients and survivors cope with the emotional rollercoaster that accompanies this journey.
A therapist can provide a safe and confidential space to express your thoughts and feelings without judgment. Through therapy, you can gain insights into your emotional responses and learn effective coping strategies.
By combining professional and personal support, you can better navigate the emotional challenges of cancer and find comfort in knowing you are not alone in your struggle.
Strategy 2: Practice Mindfulness and Meditation
Cancer treatment can be incredibly stressful, and the fear of the unknown can take a toll on one's mental health. Mindfulness and meditation are powerful techniques that can help cancer patients and survivors manage stress, reduce anxiety, and improve their emotional well-being.
Mindfulness involves being fully present in the moment, acknowledging your thoughts and feelings without judgment. Meditation, on the other hand, encourages relaxation and introspection. Both practices can help you gain a better understanding of your emotions and provide a sense of calm and control during a turbulent time.
There are numerous mindfulness and meditation resources available, including guided meditation apps, online classes, and local support groups. Incorporating these practices into your daily routine can promote emotional wellness.
Strategy 3: Connect with Supportive Communities
Social support is essential for emotional well-being, especially for cancer patients and survivors. Joining support groups or connecting with organizations focused on cancer can provide a sense of community and understanding that can be immensely comforting.
Support groups allow you to share your experiences, concerns, and emotions with people who have faced similar challenges. You can exchange advice, gain insights, and build lasting friendships. This sense of belonging can significantly improve your emotional well-being and help you cope with the emotional challenges that cancer brings.
In addition to in-person support groups, many online forums and social media communities exist where cancer patients and survivors can connect. These platforms provide a virtual space for sharing stories, offering and receiving support, and connecting with people worldwide who are experiencing similar challenges.
Strategy 4: Maintain a Healthy Lifestyle
Physical health and emotional well-being are closely interconnected. Maintaining a healthy lifestyle can have a positive impact on your emotional wellness as a cancer patient or survivor. Regular exercise, a balanced diet, and sufficient sleep are crucial components of a healthy lifestyle.
Exercise has been shown to reduce anxiety and depression, boost mood, and improve overall quality of life. Even light physical activity can have a positive effect, so start with what you can manage and gradually increase your activity level as your strength and energy return.
Eating a nutritious and well-balanced diet is equally important. Nutrient-dense foods can help with energy levels and support your immune system, while avoiding excessive alcohol and caffeine can aid in managing anxiety and sleep problems. A dietitian or nutritionist can provide personalized guidance to address specific dietary concerns related to cancer and treatment.
Adequate sleep is essential for emotional well-being. Sleep disturbances are common among cancer patients, but developing a consistent sleep routine and creating a restful sleeping environment can improve the quality of your sleep.
Strategy 5: Set Realistic Goals and Prioritize Self-Care
Cancer patients and survivors often face a multitude of challenges and responsibilities, from managing treatment regimens to handling work and family commitments. In this chaotic time, it's crucial to set realistic goals and prioritize self-care.
Setting achievable goals allows you to maintain a sense of purpose and accomplishment, which can positively impact your emotional well-being. However, it's equally important not to overextend yourself. Recognize your limits and be willing to adjust your goals as needed.
Self-care should be a top priority. This means taking time for activities and practices that bring you joy and relaxation, whether it's reading a book, enjoying a warm bath, going for a walk, or indulging in a hobby. Self-care is not a luxury but a necessity, as it helps replenish your emotional reserves and improve your overall well-being.
In Conclusion:
Cancer can be a challenging journey, both physically and emotionally. By prioritizing emotional wellness alongside physical health, patients and survivors can navigate this difficult path more effectively. Seeking professional support, practicing mindfulness and meditation, connecting with supportive communities, maintaining a healthy lifestyle, and setting realistic goals while prioritizing self-care are all essential steps towards emotional well-being.
Remember that you are not alone in this journey, and there is a wealth of support and resources available to help you navigate the emotional challenges of cancer.
You are not alone in this journey. If you would like additional support and guidance, schedule a free discovery call with Dr. Sanjana Karim. Click here to find out more about Peace Tree Mental Health.
Dr. Sanjana Karim is the founder and director of Peace Tree Mental Health. In her psychotherapy & psychiatry practice, she helps women facing cancer & difficult life transitions find hope, strength and clarity. Dr. Karim is dual board certified by the American Board of Psychiatry and Neurology and the American Board of Preventive Medicine, and has over 15 years of experience in her field. She is also a writer and public speaker on integrative psychological wellness, and an expert in psycho-oncology.
