Acknowledge and Process Your Emotions
The first — perhaps most important — thing you should do when trying to manage anxiety from cancer is acknowledge your feelings. This is a powerful act of self-awareness and control. Resist the urge to suppress your emotions and remind yourself that having a wide range of feelings is normal.
There is no rulebook for processing news like this, and at times, you might feel sad, afraid, or even angry about your diagnosis. Once you come to terms with the fact that anxiety over cancer is natural, it’s more likely you’ll be able to process your feelings in a healthy way and gain a sense of empowerment along the way. Effective ways to do this include:
- Journaling for anxiety
- Acknowledging and being open about your feelings
- Educating yourself on the type of cancer you’re dealing with
- Talking to a friend or family member you trust
- Talking to your doctor so you understand cancer treatment options
- Working with a therapist
- Joining a cancer support group
Communicate with Your Healthcare Team
Uncertainty can fuel anxiety, especially when you’re dealing with health-related issues. Focusing on clear and open communication with everyone in your cancer care team is a constructive, effective way to reduce some of your anxiety.
Don’t be afraid to ask questions about your diagnosis, treatment plan, or what you should expect along the way. The more informed you can be, the more in control you will feel — and having a sense of control can help alleviate the anxiety you might be having about all the unknowns you’re facing.
It’s important that you feel you can be open and honest about your feelings with your healthcare providers. They can often offer the support you need or refer you to someone who can help. If you don’t have a positive relationship with your doctor, consider finding someone you trust and you’re more comfortable with.
Build a Support System
Dealing with anxiety symptoms from cancer can be isolating. It’s essential to build a strong support network of friends, family, or support groups to help you get through the tough days when anxiety is at its worst.
Your support system can include people who offer you emotional comfort, a listening ear, or even practical help when and where you need it. Your network can provide a sense of relief and comfort in the midst of uncertainty.
Joining a cancer support group can also be incredibly beneficial. Connecting with others who truly know what you’re going through can help—they can offer advice, empathy, and understanding as you go through this.
Seek Professional Mental Health Support
A cancer diagnosis and subsequent cancer treatment plan can be all-consuming. It can impact your ability to function daily, threaten relationships, and affect your mood and sense of self. At times, you might feel like the anxiety caused by cancer is controlling your life.
There may come a point where you need to seek professional mental health support to learn how to overcome your cancer anxiety.
"“It is essential to speak to a mental health provider during this time. A therapist can offer tips on dealing with anxiety, managing stress, and juggling family and work obligations. A therapist can also allow space for you to vent or discuss worries without feeling like a burden to family members."
— Reshawna Chapple, PhD, LCSW
Effective techniques for treating anxiety, like cognitive behavioral therapy (CBT) are available through Talkspace via online therapy. Online therapy is a convenient, effective, and affordable way to access licensed therapists, and the best part is you can do it right from your home.
Focus on What You Can Control
When you get a devastating diagnosis like cancer, it’s easy to feel like your world’s been turned upside down. One way to manage any resulting anxiety is by learning to focus on things you can control.
There are several aspects of life you can still manage, even with cancer, and maintaining a sense of control will help alleviate some of the anxiety you might be experiencing over the uncertainty of your future. For example, you can:
- Stay informed about your diagnosis and prognosis
- Follow your cancer treatment plan
- Meditate
- Set goals every day
- Take care of your body
- Talk to your cancer care team
- Make decisions that empower you
- Delegate
"“Although this is a challenging and scary time, shifting focus from uncertainty to something manageable can be helpful to your overall wellness. Taking part in grounding activities, meditation, and physical activity as recommended by your doctor can help you begin to feel better and feel more in control of your life, especially when the cancer diagnosis can make it seem that you are no longer in control."
— Reshawna Chapple, PhD, LCSW
Manage Stress with Self-Care Practices
Dealing with the stress that comes with health issues like cancer can take a toll on both physical and mental health and well-being. Practicing self-care can help. Dedicating time to yourself and using healthy habits and a proactive routine will allow you to build resilience and enhance your quality of life.
There are many ways to practice self care — most of them are easy to adopt and offer substantial benefits.
Practice mindfulness and meditation
Mindfulness practices are excellent for calming the mind and refreshing the spirit. Deep breathing exercises for anxiety and meditation are both proven in studies to reduce stress, anxiety, and even depression.
Mindfulness teaches you to stay in the moment and be present. It’s an incredibly effective way to manage anxiety over cancer and let go of the tendency to worry about worst-case scenarios. Research suggests that meditation can reduce the stress response in people with anxiety — even just a few minutes every day can make a noticeable and lasting difference.
Incorporate gentle physical activity
Working out is proven to be an effective stress reliever. If you have the energy and strength, it can be especially beneficial when dealing with anxiety and a cancer diagnosis.
You don’t have to spend hours a day at the gym to get the benefits of working out — gentle physical activities can offer just as much reward. Walking, doing yoga, or stretching can all boost mood and help you manage any cancer-related anxiety you’re experiencing.
Prioritize rest and nutrition
Anxiety from cancer can lead to physical symptoms like exhaustion, which is why it’s so crucial to prioritize rest and proper nutrition. Healthy sleep habits and a well-balanced diet can go a long way in supporting your physical and emotional health. Taking care of yourself and getting enough sleep will help your body and mind cope as you deal with the emotional and physical toll cancer takes.
Stay Positive but Realistic
Positivity can be a critical factor in dealing with any stressful time in your life. This is true when dealing with anxiety about cancer, too. That said, while keeping a positive mindset is important, it’s just as imperative that you remain realistic about your diagnosis and prognosis. If you are unrealistically optimistic, you might end up disappointed, which can increase anxiety when and if things don’t go your way.
Finding the balance between staying hopeful and preparing for upcoming challenges is key. If you can stay grounded in your reality but still cultivate a positive and optimistic outlook, you can manage your anxiety in a healthy way.
Making Strides Towards Peace of Mind
Anxiety is a natural, normal, and even healthy response to receiving a cancer diagnosis — but it’s not something that should rule your days. There are effective ways to manage cancer anxiety so you can take back control and live your life. By seeking support, finding effective coping skills for anxiety, and taking the proper steps to manage your symptoms, you can begin to move forward.
Dealing with anxiety after a cancer diagnosis isn’t easy, but it is very possible. When you acknowledge your feelings, build a robust support system, and focus on what you can control, you can effectively reduce anxiety and feel more empowered.
Most importantly, remember that you’re not alone on this journey. Talkspace offers convenient, accessible, and affordable online treatment for anxiety. Asking for help isn’t a sign of weakness; it’s indicative of incredible bravery and strength.
Reach out to Talkspace to learn how to deal with anxiety and cope with a cancer diagnosis.
