Navigating the Journey: Self-Care Tips for Coping with a Cancer Diagnosis

A Cancer diagnosis can be a very stressful and uncertain time for everyone involved. .  Taking the best possible care of yourself while undergoing cancer treatment can help you cope and feel better during each stage of treatment AND once the treatments are completed. 

Here are some tips to help you look after yourself during and after a cancer diagnosis. 

  1. Get the best medical advice and LISTEN To your medical team ( Avoid Dr Google). Every single person’s cancer is different — even those diagnosed as the same type and stage. People respond very differently to treatment and need individualised rehabilitation to suit them. Try not to get ahead of yourself by speculating and  try not to compare yourself to others  - save your energy for something more productive. 

  2. See a certified cancer rehabilitation physiotherapist EARLY to get advice on how to maximise your recovery and what you can do to prepare yourself for upcoming treatment. It is empowering to be proactive and take control of the things you CAN control. All cancer treatments have an impact on your body and you should get screened after each treatment. Addressing signs and symptoms early can save a lot of time and money later, improve your recovery time and prevent long-term problems. This assessment might include an examination of your scar, range of motion in your shoulders, movement patterns and obtaining baseline information on your level of function and fatigue.

  3. Learn to ask for and accept help. It sounds easy, but for some it can be hard to do. Make yourself a priority, save energy so you can do the things that will  help you feel better and heal. A cancer rehab physiotherapist will guide you on what activities, house work or exercise you can safely do and what you should ask for help with while your body is recovering from surgery or during treatments. 

    TRY TO BE Patient and treat yourself gently 

  4. Learn to breathe properly. It takes a huge amount of emotional energy to cope with a cancer diagnosis.  This often disrupts normal breathing patterns which can in turn make it more difficult to relax, sleep well and cope with treatment.  When in doubt breath out.

  5. AVOID inactivity. Motion is lotion – pain doesn’t necessiarly mean harm.  Sessions may need to be short and frequent to be more manageable and you will likely need to reduce the  type, intensity and duration of exercise compared to what you were previously able to do. Individualised prescribed rehab and exercise sessions are a safe way to start.

  6. Be proactive about doing things to decrease stress. Too much stress can make you feel emotionally  overwhelmed. The  good news is We know things like meditation and exercise can help. Increasing social connections, finding support groups can also help alleviate stress. TOGETHER WE’RE BETTER.

  7. Prioritise ‘exercise’ like your life depends on it. Exercise is a priority but it needs to invigorate you, not wear you out. Unfortunately, less than 13 % of women with breast cancer achieve the recommended 150 minutes per week of physical activity. This trend is noticed among other types of cancer as well. 

So I hear many asking , HOW?? How do i exercise when I am fatigued? Where do I even start? Achieving exercise does not need to be a challenge

  • Make it something you ENJOY- what makes it enjoyable for you? IS it the music, the friendship or social component? 

  • SHOW UP - dedicate the time and show up - schedule it in, put your runners on or an “exercise scarf” something that tells you its time to show up and exercise

  • Make yourself accountable. Find an exercise partner/ accountability buddy. This is someone to either exercise with you OR  check in with on your progress. You can also use a habit tracker/ exercise logging platform. At Active our  Physiotherapists can set you up  with physitrack - an online exercise platform that shows you what and how to complete exercises and gives you an opportunity to log your progress.

There are plenty of options to start exercising 

  • Gentle walking - start small and find your baseline. An example is to start in your yard/ to your letterbox and every 2-3 days if you feel good add a few metres

  • Aquatic therapy  (NOT aqua-aerobics- avoid public pools when you are immunocompromised duting and after treatment) 

  • pedals/ bike riding - stationary  (progressions are endless)

  • range of motion exercises

  • mindful posture and deep breathing 

  • seated vs standing exercises 

  • gentle yoga

  • taichi classes

  • dragon boat club

Remember 

  • You dont need a gym membership to exercise

  •  you dont need good weather to exercise 

  •  the opportunities are endless!! 

  • Your  Cancer rehabilitation physiotherapist will guide you through

AN individualized program is the best way to start in order to achieve your mobility and exercise goals safely. A Cancer rehab physiotherapist can support you to stay active DURING and AFTER your treatment and help you get back to FUNCTION.

Some content and images courtesy of PINC & STEEL INTERNATIONAL & Lou James.

Men, Women, KidsDonna Limorancancer