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For Everyone Touched By Cancer
Straight away, as soon as you get a cancer diagnosis things can seem to get out of control. With all the demands of treatments, dealing with side effects, work, family, surgery …. Life can seem to be an endless task of appointments and exhaustion, and time for ourselves can seem limited.
Treatments and side effects will go on, but we can make the decision to take time out, care for ourselves and get some control back into our lives.
Coping with a cancer diagnosis can be one of the most stressful experiences of someone's life and it is important to recognize that self-care during cancer is neither self-indulgent nor selfish. It's about taking care of yourself (or anyone with cancer) no matter what stage they are at.
Addressing your needs when you have cancer can help build resilience and provide the mental strength to face what's ahead. Regular self-care practices can in fact reduce some adverse effects of treatment, stress, sleep disturbances and anxiety.
There's absolutely no right way to cope and deal with cancer and no best self care ideas. It's about determining what's best for you. It sometimes means cozying up on the couch and watching a movie, going for a walk, chatting to loved ones, or spending time by yourself.
This article discusses self care ideas that may be helpful in getting cancer patients to address their needs and to look after themselves during this stressful time.
This type of self care is the amount of rest you get, the number of hours you do physical activity and the manner in which you look after your body. Attending appointments with your doctor if needed, taking proper medication and managing physical health, as much as is relevant, should be the focus of your physical well-being.
Cancer treatment can bring about various side effects, such as fatigue, nausea, and pain. It's important to pay attention to what your body is telling you and respond accordingly. Rest when you need to, and don’t hesitate to take breaks throughout the day. Overexertion can lead to increased fatigue and slow down your recovery process.
While it may seem counterintuitive to exercise when you're feeling fatigued, gentle physical activity can actually boost your energy levels, improve your mood, and enhance your overall well-being. Activities such as walking, yoga, or stretching can help maintain your strength and flexibility. Always consult with your healthcare provider before starting any exercise regimen.
Eating well is essential during cancer treatment. While your appetite may fluctuate, aim to consume a balanced diet rich in fruits, vegetables, lean proteins, and whole grains. These foods provide the necessary nutrients to help your body heal and fight infection. If you struggle with eating due to nausea or other symptoms, consider small, frequent meals and consult a nutritionist who can tailor a diet plan to your needs.
Drinking water helps keep the body in balance but it is not always easy to drink a lot if you feel sick, which can be a by-product for patients undergoing cancer treatment. In addition, dehydration is a risk for people undergoing cancer treatment and can be serious and even life-threatening if left untreated. So make sure you keep your water intake up if you can. Having a water bottle always at hand can help with this.
If you have been prescribed medicine for pain or nausea, it doesn't make sense not to take them and to give yourself a hard time. Cancer and its treatments can all take their toll and no one expects you to suffer more than necessary.
Mental self-care includes things to keep your mind clear, like finding puzzles or learning something that fascinates you. A practice of self-compassion and acceptance helps you maintain a healthy inner dialogue and could be important in the cancer journey and reducing stress (which is very important for emotional and mental self care)
When you understand what may or may not happen on your cancer journey, you can be better prepared mentally and physically. Talk to your doctor about what to expect from your cancer treatment, ask what you can do to prepare and what things may help with any side effects.
There may be friends, loved ones, colleagues or family members who want to help, but they don't know how. You could ask someone for help with a specific task to relieve some of the chores of day-to-day living, whilst you focus on yourself and your cancer treatment.
Quality sleep is crucial for your body's healing process. Create a relaxing bedtime routine, such as reading, taking a warm bath, or listening to soothing music, to signal to your body that it's time to wind down. If sleep disturbances persist, speak with your doctor about possible solutions, including sleep aids or adjustments to your treatment plan.
Several cancer patients find journaling an excellent help. The time you have to record what you think about can help to calm down the mind and reduce stress.
Hobbies, or doing something you instinctively love and find fun can also lessen the cancer burden. The good news is that anything and everything that you enjoy will do – gardening, trainspotting, yoga, art, sewing.....there is no perfect joy-filled activity idea for self-care. As long as you can, keep doing these things or introduce new activities into your routine.
Time for yourself can help relax your mind and give you more mental energy. In addition, specific alone activities like spending time in nature or being with animals can lead to lower levels of the stress hormone cortisol which can help you maintain wellness.
Mindfulness when you have cancer can help you increase your well-being, feel more empowered, be more resilient, feel thankful, live strong, and thrive.
Setting small, achievable goals can give you a sense of purpose and accomplishment. Whether it’s completing a puzzle, walking around the block, or simply getting out of bed and dressed, these goals can provide structure to your day and boost your morale. Celebrate each success, no matter how small.
Cancer treatment is tough, and it’s important to be gentle with yourself. Allow yourself to feel your emotions without judgment, and give yourself permission to take it easy when needed. Self-compassion is a powerful tool that can help you navigate this challenging time with grace and resilience.
A solid support system and maintaining social connections is vital for emotional support during cancer treatment. Surround yourself with loved ones who offer comfort and understanding. Whether through in-person visits, phone calls, or video chats, staying connected can alleviate feelings of loneliness and provide a much-needed emotional lift.
For more formal social support, look for free cancer support groups in your hometown or online. You can also contact a counselor with cancer expertise. You could also try social media support groups, like our Touched by Cancer Facebook group.
Research suggests that religion and even spirituality is in general a healthier lifestyle. Nurturing your spirit doesn't have to involve religion. It can involve whatever helps you develop a more understanding for yourself. Spiritual care is a way of making your spiritual needs well met.
It is important for cancer patients to have effective coping strategies in order to deal with stress and discomfort. Emotional self-care can consist of activities to help you admit and express your feelings frequently. How can you handle anxiety or sadness?
Giving your emotions free rein, or at least acknowledging your emotional state and moving on is an important part of self-care.
There are ways for getting help for this, and they range from individual to support groups to peer support. Your healthcare professional might be able to point you in the right direction. Or you can try to find something local using our free cancer directory.
Self-care is not a luxury and is a must for cancer patients. Enjoy the process of discovering what seems good to you and then asking for help to integrate these activities into your routine, where possible.
If you know someone with a cancer diagnosis it's important to understand how you can help them at this difficult time. You can be there to listen, help with their chores and/or encourage them to practice self care and perhaps have some self care ideas for them?
In addition, we have a cancer self care package that could help show your support.
In no particular order.
Please note that not every idea will gel with you and some may not fit with your cancer diagnosis or treatments. They may even be detrimental depending on your cancer stage and treatment so if in doubt, leave it out!
To manage nausea, try eating small, frequent meals, avoiding strong odors, and consuming bland foods like crackers or toast. Your doctor may also prescribe anti-nausea medications to help alleviate symptom
Gentle exercise, such as walking or yoga, can be beneficial during treatment. However, it’s important to consult with your healthcare provider before starting any new exercise routine.
If you’re experiencing depression, reach out to your healthcare provider. They can refer you to a mental health professional, and you may benefit from counseling, support groups, or medication to manage your symptoms.
To improve sleep, establish a calming bedtime routine, avoid caffeine in the afternoon, and create a comfortable sleep environment. If sleep issues persist, consult your doctor for further advice.
When your appetite is low, try eating nutrient-dense foods in small portions. Smoothies, soups, and soft foods can be easier to consume. A nutritionist can provide personalized recommendations based on your specific needs.
We have several free resources for people with cancer. These aim to help and inform you during various stages and cancer treatments.
Resources include:
There is no best way to look after yourself and no perfect self care ideas. We hope that this has given you some ideas of how to take care of yourself during this difficult time. If every day you can look after your physical, emotional and mental health, just a little bit, it may be a small step to help you cope with what is going on.
Dr Cohen started her working life as a research scientist and lecturer with over 100 peer-reviewed scientific publications.
She followed a classical scientific career until she left mainstream science in 2000 (which coincided with the birth of her first daughter) to establish the Life Science Communications company, Euroscicon Ltd.
Euroscicon Ltd was her first company (which she sold in 2016).
Current Projects
In 2013 Dr Cohen was diagnosed with Cancer and set up Cancer Care Parcel which provides appropriate gifts for people with cancer.
Dr Cohen is the lead scientific advisor at Optimised Healthcare. A medical profiling company which provides advanced disease prediction, prevention and wellness optimization services.
She also works with and establishes businesses and charities which benefit local, national and international communities.
