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

*Disclaimer: The information in this post is intended for educational purposes only and does not constitute medical advice. Readers should seek the guidance of a licensed medical professional regarding any questions or concerns about their health or treatment options.*