A cancer diagnosis brings emotional challenges just as much as physical ones. Anxiety, depression, and fear about the future are common reactions, but it’s essential to acknowledge and address them during your cancer journey. Focusing on your mental health is just as important as physical care — it can boost your ability to handle treatment and improve your overall well-being.
Here are 7 practical tips to reduce anxiety and support your mental health while navigating cancer care.
1. Acknowledge Your Feelings
It’s normal to feel anxious, scared, or overwhelmed after a cancer diagnosis. Sometimes, people feel pressure to “stay positive” all the time, but it’s okay to feel upset or frustrated. Acknowledge your emotions, and don’t judge yourself for feeling them. Being honest with yourself about what you’re going through can be the first step toward managing those feelings.
If you’re struggling with emotional distress, it’s okay to ask for help — whether from loved ones or a mental health professional. Talking about your feelings is a great way to start processing them.
2. Seek Support from Others
Cancer can feel isolating, but it doesn’t have to be. Reach out for support from friends, family, or cancer support groups. Being around people who understand what you’re going through can provide comfort, reassurance, and even distraction from treatment worries.
Cancer support groups — whether online or in person — offer the opportunity to connect with others facing similar challenges. Shared experiences can help normalize your emotions and provide helpful insights on coping strategies.
3. Practice Relaxation Techniques
Deep breathing, meditation, and mindfulness can help reduce anxiety and keep you grounded. These techniques can calm the mind, slow the heart rate, and lower stress levels.
Relaxation tips to try:
- Deep breathing: Breathe in slowly for 4 seconds, hold for 4 seconds, then exhale for 4 seconds. Repeat.
- Guided meditation: Many apps and online videos offer guided sessions for relaxation and stress reduction.
- Progressive muscle relaxation: Tense and release each muscle group in your body to relieve stress and help you relax.
Start by practicing these techniques for just 5-10 minutes each day to see what works best for you.
4. Stay Active, Even with Gentle Movement
Exercise, even in small doses, has a profound impact on mental health. Physical activity releases endorphins, chemicals that help elevate mood and reduce anxiety.
Even if you’re undergoing cancer treatment, gentle activities like walking, yoga, or stretching can be incredibly beneficial. Exercise also improves sleep, boosts energy, and helps manage treatment-related fatigue.
Tip: Aim for at least 10-15 minutes of light exercise every day. You don’t need to overdo it — just staying active, even in small ways, can help ease anxiety and improve mood.
5. Focus on What You Can Control
Cancer treatment can make you feel like you’re losing control of your body and your life. Focusing on aspects of your life you can control — such as your diet, sleep routine, or small daily activities — can help you regain a sense of power.
Creating a routine or setting small, achievable goals can help you feel productive and in control, even when things feel chaotic. Whether it’s taking care of a plant, cooking a meal, or completing a simple task, celebrating those small wins can help shift focus away from the negative.
6. Consider Professional Help
It’s normal to feel a range of emotions, but sometimes the stress or anxiety becomes overwhelming. Therapy can help you process those emotions in a safe space, especially if you’re struggling with anxiety, depression, or grief. A counselor or psychologist who specializes in cancer care can provide coping tools and emotional support tailored to your needs.
Many cancer centers offer mental health services to help patients deal with the emotional toll of cancer. If you’re unsure, talk to your healthcare provider about therapy or support groups that may be available.
7. Practice Mindfulness and Gratitude
Mindfulness and gratitude exercises are simple yet effective tools to help shift your focus from anxiety about the future to appreciation for the present moment. Mindfulness encourages living in the now and accepting your feelings without judgment. Gratitude practices help you recognize the positive aspects of life, even during difficult times.
Gratitude exercises:
- Keep a gratitude journal and write down three things you’re thankful for each day, no matter how small.
- Take a few minutes each day to reflect on positive aspects of your life or moments that bring you joy.
These practices can reduce negative thoughts and help you develop a more balanced perspective on your cancer journey.
Key Takeaways
- It’s normal to feel anxiety or sadness during cancer treatment — acknowledging these emotions is the first step.
- Social support, relaxation techniques, and light physical activity can all help reduce anxiety.
- Professional counseling and gratitude exercises are powerful tools for managing your mental health during cancer care.
Focus on what you can control, and take one day at a time.
