Blog
Emotional Wellness & Self-Care After a Breast Cancer Diagnosis
Emotional Wellness & Self-Care After a Breast Cancer Diagnosis
by: Yhaimar Barile, BSN RN
In This Article:
1. Introduction
2. Understanding Your Emotions
3. Coping with Anxiety and Depression
4. Navigating Body Image Changes
5. Self-Care Ideas
6. Building Your Support Network
7. Mental Health Resources and Hotlines
8. Conclusion
9. To Learn More
Introduction
Breast cancer affects many parts of your life. Whether you’ve just given a
new cancer diagnosis, you are already in treatment, or if you are in recovery,
you may go through powerful emotions that affect your life. Your emotional
health plays a big role in helping you heal through breast cancer.
Understanding Your Emotions
After diagnosis, you might have a wide range of feelings:
Anxiety about the future
Sadness about changes in your life
Anger about your situation
Fear of treatment
Changes in how you see yourself
Wondering, “Why me?”
These reactions are all normal. You are going through a major life change.
Your feeling may also change from day to day. One moment you might be
ready to fight the cancer; the next, you may feel overwhelmed with
uncertainty, distress, and emotional ups and downs. You may be stressed
about the medical appointments, deciding on the treatment options, or the
changes in your routine.
Some people worry that showing emotion means they’re not “strong enough”
to face cancer. The truth is exactly opposite: Getting in touch with your
feelings and getting help is real courage. All your emotions are valid
and deserve attention just like the physical symptoms.
Two of the most common emotions that you may experience during this time
are anxiety and depression.
Coping with Anxiety and Depression
Many people with breast cancer feel anxiety and depression. These mental
health challenges are common emotions for many living with breast cancer.
These feelings can show up in different ways, depending on the person and
their unique situation. Spotting and addressing anxiety and depression is an
important part of the breast cancer journey, as these feelings can impact
your well-being and quality of life.
Symptoms of Depression
Your doctor may diagnose you with depression if these symptoms happen
almost every day for more than two weeks:
Constant worry
Racing thoughts
Feeling hopeless, depressed, or down
Little interest in activities you liked
Changes in how you sleep
Eating too much or too little
Trouble focusing
Moving so slow that others notice
Feeling disconnected from others
Thinking about hurting yourself
Symptoms of Anxiety
Anxiety can show in a variety of ways, including:
Nonstop worry
Feeling on edge or nervous
Restlessness
Difficulty relaxing
Easily frustrated, annoyed with others or angry
Feeling afraid like something bad is going to happen
Anxiety and depression symptoms often overlap, so it’s important to
remember that only a doctor can diagnose anxiety or depression. Experts
suggest several ways to manage these symptoms:
Therapy: Talking with a therapist that knows oncology can help improve
your emotions. Counselors may use different types of talk therapy. Therapist
often use cognitive-behavioral therapy to help managing negative thoughts.
Some cancer centers offer counseling services specifically for patients. Ask
your doctor if you want to see a therapist.
Support Groups: Meeting others going through cancer reduces the feeling
of loneliness and isolation you may have. Support groups offer tips and
validation people who understand you. Most cancer centers can connect you
with organizations like Cancer Support Community that offer face-to-face or
online meetings.
Communication: Sharing your feelings with family and friends you trust.
Being open about your emotions can make the emotional load lighter for
you. Share how they can help you, either through practical help or just
listening. There is no need to try to “fix” everything, but just listening can
make a positive difference in how you feel.
Medication: Your doctor may suggest drugs special to help with anxiety and
depression, if your symptoms make it hard to live your life.
Ask for help soon if you feel persistent sadness that doesn’t go away,
hopelessness, thoughts of harming yourself, or if you are feeling so
emotional distress that you can’t follow your treatment. Your doctor can put
you in touch with a mental health expert who understand cancer.
Beyond the emotional and mental impact, cancer treatment can also bring
about changes to your body, impacting how you see yourself and your body
image.
Navigating Body Image Changes
Cancer treatment can cause obvious changes like losing your hair, surgery
scars, or weight changes that can affect how you see yourself. Talk to your
doctor about ways to manage these changes. If you are losing your hair
during chemotherapy, your doctor may recommend some of these options:
Cold caps and scalp cooling to reduce hair loss if you are getting
chemotherapy
Wigs, scarves, bandanas, turbans, or hats that match your style
If you had a mastectomy the doctor may talk to you about some of these
options:
Breast prosthetics or reconstruction information if appropriate
Mastectomy clothing
Self-compassion during this time is important. Your body is working hard to
heal. Programs like “Look Good Feel Better” or breast cancer survivor groups
may help you connect with others who have gone through the same. You can
share tips and encouragement.
Talk about how treatment can affect appearance and self-image (hair
loss, scars, weight changes).
Offer tips for coping with the disease
Talking to your doctors about options (wigs, prosthetics, reconstruction)
Being compassionate and patience with yourself
Connecting with others who share similar experiences
With all the changes you may be going through, being kind to yourself will be
important. So, what are some practical ways to nurture your emotional well-
being during this time? Let’s explore some self-care ideas that can help.
Self-Care Ideas
Small daily ways to care for yourself through breast cancer can strengthen
you emotionally and improve your overall well-being. Taking to care for
yourself, can be of big support during this challenging journey. These simple
activities can help boost your mood and bring a greater sense of resilience
as you navigate the physical and emotional impacts of your breast cancer
diagnosis and treatment.
Mindfulness and Relaxation: Mindful exercises is when you are relaxing
your body and your mind to help reduce stress. Special breathing methods
can lower hormones that produce stress. Here are a few mindful breathing
exercise link .
Journaling: Writing about your experiences helps getting difficult emotions
out of your mind and into paper. You don’t need to share what you write, but
the act of writing itself brings clarity to how you are feeling. Try writing
about your feelings, questions, or moments of gratitude.
Creative Expression: You don’t have to be a creative person to try any
artistic activity. When you do art, or crafts you use different parts of your
brain that help with express emotions. You can try art therapy as a creative
distraction and to help you relax. Some cancer centers offer creative arts
therapy programs. If you are interested in trying art therapy, ask your
doctor.
Gentle Movement: Moving your body can help improve your mood.
Perform activities that are okay with your level of energy (short walks or
stretching). Talk to your doctor to see what’s safe for you.
Nature Time: Spending time outside can lower stress. You can sit in a quiet
place, notice the colors in nature, listen to the birds, and feel the sun on your
skin.
Setting Boundaries: Save your energy for when you need it the most. It’s
okay to say no to activities that drain you and feel hard. You may have to
limit your time away from stressful people or difficult situations during
treatment.
Another way to take care of yourself as to get the right and helpful people
around you.
Building Your Support Network
Having strong social connections can help you feel better during cancer. Your
support team might include:
Family and friends who provide emotional support and practical help
Healthcare team members including nurses and social workers
Fellow patients who understand firsthand what you’re experiencing
Online communities that offer 24/7 support
Many cancer centers have people specially trained to connect you with
resources tailored to your needs. Survivorship programs provide guidance for
life during and after treatment.
If your natural support system is limited, organizations like Cancer Support
Community and Living Beyond Breast Cancer can link you with trained
volunteers and peer support.
Mental Health Resources and Hotlines
There are several mental health resources available to provide support
through your breast cancer journey
Immediate Help:
National Suicide Prevention Lifeline: 988 or 1-800-273-8255
Crisis Text Line: Text HOME to 741741
Ongoing Support:
American Cancer Society: 1-800-227-2345 (24/7 cancer information)
Living Beyond Breast Cancer Helpline: 1-888-753-5222
Cancer Support Helpline: 1-888-793-9355
NAMI Helpline: 1-800-950-6264 (mental health support)
Conclusion
Your emotional wellness matters throughout your cancer journey. Some days
will be harder than others, but support is always available. Give yourself
permission to feel your emotions, reach out when you need help, and
practice self-care that works for you. Each small step you take to support
your emotional health contributes to your overall healing process.
To Learn More
https://pmc.ncbi.nlm.nih.gov/articles/PMC8125471/
American Cancer Society
Adjusting to Life with Cancer
Attitudes and Feelings About Cancer
Breast Reconstruction Alternatives
Cold Caps and Scalp Cooling
Coping with Distress
Emotional and Mood Changes
Hair Loss (Alopecia)
Hair Loss: Choosing and Wearing a Wig
Physical Activity and the Cancer Patient
Practice Mindfulness and Relaxation
Providing Support
Psychosocial Support Options for People with Cancer
Save Complementary Methods
Wearing a Hat
Wearing a Scarf
Wearing a Wig
Breastcancer.org
How Breast Cancer Affects Mental Health
How to Find Mental Health Support Services
Journaling
Scarves, Hats, and Turbans
Taking Care of Mental Health
Talking to Family and Friends
Types of Mental Health Support
Understanding Your Breast Forms
Cancer Support Community
Cancers Support Community
Cleveland Clinic
Wellness & Survivorship Guide (PDF)
Look Good Feel Better
Look Good Feel Better
Mayo Clinic
Cancer Support Center
NAMI
NAMI HelpLine
National Library of Medicine
Associations between Nature Exposure and Health: A Review of the Evidence
988 Lifeline
988 Suicide and Crisis Lifeline