A cancer diagnosis affects more than your physical health. It can bring a wide range of emotions, including fear, uncertainty, frustration, sadness, and anxiety. Some days may feel manageable, while others may feel overwhelming.
If you’re experiencing these feelings, you’re not alone.
As an oncologist, I’ve seen firsthand that caring for emotional well-being can help patients feel more empowered throughout treatment. While every patient’s journey is different, small, intentional habits can make a meaningful difference.
While there is no right or wrong way to feel during treatment, there are steps you can take to help you stay grounded and supported throughout the process.
1. Create a Simple Daily Routine
Cancer treatment can disrupt many aspects of everyday life, making it difficult to maintain a sense of normalcy. Establishing a simple routine can provide structure and help you feel more in control.
Your routine doesn’t need to be complicated – even small routines can create a sense of stability during uncertain times. Focus on manageable activities such as:
- Waking up and going to bed at consistent times
- Scheduling meals and medications
- Taking a short walk if you’re feeling up to it
- Setting aside time for activities you enjoy
If your physician says it’s safe, consider incorporating gentle movement into your routine. Research has shown that physical activity can benefit both mental and physical well-being during cancer treatment.
For example, yoga has been shown to improve quality of life and help manage treatment-related side effects for some men with prostate cancer, while regular exercise has also been associated with improved outcomes and quality of life for many women undergoing treatment for breast cancer. Even a short walk or gentle stretching can help boost your mood and energy.
2. Stay Connected to Your Support System
It’s common to want to handle challenges on your own, but staying connected to family, friends, and loved ones can make a meaningful difference.
Whether it’s a phone call, text message, visit, or simply sharing how you’re feeling, maintaining connections can help reduce feelings of isolation. If you’re unsure how others can help, consider being specific about your needs. You might ask someone to:
- Drive you to appointments
- Pick up groceries or medications
- Help with household tasks
- Spend time with you during treatment
People often want to help but may not know how. Giving them clear ways to support you can benefit everyone involved.
3. Limit Information Overload
Learning about your diagnosis and treatment options can help you feel informed and empowered. However, too much information—especially from unreliable sources—can increase anxiety. Try to:
- Get information from trusted medical sources
- Write down questions between appointments
- Discuss concerns with your care team
- Avoid spending excessive time searching online
Your care team is your best source of information and can help you understand what applies to your specific situation. While it’s important to avoid information overload, many patients find comfort in resources focused on emotional well-being rather than medical information alone.
Books about mindfulness, coping with a cancer diagnosis, or personal stories from cancer survivors can provide encouragement and perspective. You can often find helpful titles at your local library or bookstores like Barnes & Noble and Books-A-Million. If you’re looking for recommendations, don’t hesitate to ask your care team.
4. Set Small, Achievable Goals
Goals don’t always have to be task-oriented. Depending on how you’re feeling, your goal for the day might be spending 15 minutes outside, practicing gentle yoga, reading a chapter of a book, or simply getting dressed and enjoying breakfast. The important thing is choosing goals that feel realistic for you that day.
During treatment, some days may feel more difficult than others. Setting realistic goals can help you maintain a sense of accomplishment and focus on what you can control. Your goals might include:
- Attending an appointment
- Taking a short walk
- Calling a friend
- Preparing a meal
- Spending time on a favorite hobby
Remember, progress doesn’t have to be big to be meaningful.
5. Ask for Help When You Need It
Many patients feel pressure to stay positive and handle everything on their own. The reality is that accepting support is a sign of strength, not weakness.
Cancer care often involves more than medical treatment alone. Social workers, counselors, support groups, and other resources can help you navigate the emotional and practical challenges that may arise.
If you’re struggling, let your care team know. They can connect you with resources designed to support your mental and emotional well-being.
6. Prioritize Rest and Self-Compassion
Cancer-related fatigue is different from everyday tiredness and can affect both your physical and emotional health.
Give yourself permission to rest when you need it and recognize that your energy levels may change throughout treatment. Self-care can look different for everyone. It may include:
- Taking breaks throughout the day
- Practicing deep breathing or mindfulness
- Listening to calming music
- Spending time outdoors
- Using a guided meditation or relaxation app, such as Calm
- Allowing yourself to say no when needed
Mindfulness doesn’t have to mean sitting quietly for long periods of time. Even five or ten minutes of guided breathing, meditation, or relaxation exercises can help reduce stress and create moments of calm during treatment.
If you’re looking for additional guidance, the National Comprehensive Cancer Network (NCCN) offers free, evidence-based patient resources on topics like cancer-related fatigue, emotional distress, healthy living, and survivorship. These guidelines are developed by leading oncology experts and are updated regularly to reflect the latest research, making them a trusted resource for patients and caregivers alike.
Most importantly, be kind to yourself. There is no “right” way to experience cancer treatment.
When to Seek Professional Mental Health Support
While a range of emotions is normal during cancer treatment, it’s important to recognize when additional support may be helpful. Consider speaking with a mental health professional if you experience:
- Persistent feelings of sadness or hopelessness
- Ongoing anxiety that interferes with daily life
- Difficulty sleeping for an extended period
- Loss of interest in activities you usually enjoy
- Feelings of isolation or withdrawal
- Trouble coping with a cancer diagnosis or treatment
Seeking support is an important part of caring for your overall health. Your emotional health deserves the same attention as your physical health. Reaching out for counseling or emotional support is not a sign of weakness. It’s an important part of comprehensive cancer care.
Emotional Care Is Part of Cancer Care
Taking care of your mental health during cancer treatment is not separate from your treatment plan. It is an important part of it.
At Cancer Specialists of North Florida, our team understands that cancer affects every aspect of a person’s life. That’s why we offer resources and support designed to help patients and families navigate the emotional side of cancer care.
If you’re struggling or simply need someone to talk to, speak with our care team about available support services today.
