A cancer diagnosis doesn't just affect your physical health. It can affect you mentally and emotionally, leaving you feeling anxious, overwhelmed, or even lost. The feelings you're experiencing are completely normal. But here's what's important to remember: while you can't control having cancer, you can take steps to regain some control over your mental health during treatment.
Taking care of your mental health isn't about forcing yourself to stay positive or pretending everything is fine. It's about finding practical ways to process your emotions, stay connected to what matters to you, and discover moments of peace even during the most difficult days. When you actively support your mental health, you're not just improving how you feel; you're also helping your body respond better to treatment.
- Build Your Support Team
You don't have to face cancer alone, and you shouldn't try to. Your family, friends, coworkers, or neighbors who have offered help truly want to be there to support you. Now is the time to accept that help, whether it's practical support like rides to appointments or emotional support, like someone who will be there to listen when you need to talk.
Consider joining a cancer support group where you'll meet others who truly understand what you're going through. Seeking professional support can be extremely beneficial, as counselors who specialize in working with cancer patients can provide tools and strategies specifically designed for what you're experiencing. At Astera, we are proud to have a team of social workers who are here to connect you with the resources and guidance you need throughout your journey. Whether you meet with our social workers one-on-one or through one of our Compass programs, they are there to help you when you need it.
- Talk Honestly with Your Medical Team
Your doctors and nurses need to be aware of your emotional struggles, the same way they need to be aware of your physical symptoms. If you're having trouble sleeping, feeling persistently sad, or experiencing overwhelming anxiety, these are medical symptoms that deserve attention. Your healthcare team can connect you with mental health professionals who understand cancer treatment and can suggest medications that work safely with your current treatments.
- Create Small Daily Comforts
When cancer treatment disrupts so much of your normal routine, small daily rituals can provide stability and a sense of control. These don't need to be big commitments; simple practices that bring you comfort or joy can make a real difference in your day.
Here are some ideas that other patients have found helpful:
- Starting each morning with your favorite cup of coffee or tea
- Writing a few lines in a journal about your thoughts or feelings
- Listening to music that lifts your spirits or soothes you
- Calling or texting someone you care about
- Learn Simple Ways to Manage Stress
Cancer treatment can leave you feeling stressed and anxious, but there are simple techniques you can learn to help calm your mind and body. Deep breathing is one of the most effective and easiest techniques to try. When you feel overwhelmed, focus on taking slow, deep breaths. Breathe in for four counts, hold for four counts, then breathe out for four counts. This simple practice can help activate your body's natural relaxation response.
Many patients also find guided meditation helpful. Apps, online videos, or CDs can walk you through relaxation exercises when it's hard to concentrate on your own. Progressive muscle relaxation, where you tense and then release different muscle groups, can help reduce physical tension that comes with stress.
- Set Goals You Can Actually Achieve
Instead of trying to maintain your previous pace of life, focus on goals that make sense for where you are right now. This shift in perspective can help you feel successful rather than constantly falling short of unrealistic expectations.
Your daily goals might include:
- Taking your medications as prescribed
- Eating something nutritious, even if it's just a few bites
- Having a meaningful conversation with someone you care about
- Completing a treatment session
- Drinking enough water throughout the day
Write these goals down if it helps, and when you achieve them, take a moment to acknowledge your success. On the hardest days, your biggest accomplishment might simply be getting through the day, and that's enough.
Taking control of your mental health during cancer treatment is an ongoing process. You're learning new ways to cope with an experience you never wanted to have, and that takes time. Be gentle with yourself as you figure out what works best for you.
You have more strength than you realize, and you don't have to use it all alone. If you're struggling with the emotional aspects of your cancer journey, reach out for help. Contact Astera Cancer Care to learn about mental health resources and support services available to help you maintain your emotional well-being during treatment.