Facing a breast cancer diagnosis can be overwhelming. Your stress levels may
skyrocket. You may worry about finances and about your body image. And you may
be asking yourself difficult questions, such as whether to write a living will.
With education and supportive care, you may be better able to deal with the many
issues and emotions you're experiencing.
What causes stress among breast cancer patients?
You may experience stress due to the uncertainty of your future, the
unpredictability of the cancer, disability, and financial difficulties. In
addition, you may be worried about your physical appearance after mastectomy,
hair loss from chemotherapy, and possible skin changes,
including darkening and
thickening of your skin, from radiation therapy.
Common signs of stress can include disturbed sleep, fatigue, body aches,
pain, anxiety, irritability, tension, and headaches.
How can I reduce stress?
Stress can build, influencing how you feel about life. Prolonged stress may
lead to frustration, anger, hopelessness, and depression. Your breast cancer
diagnosis can also affect your family members and loved ones, who are influenced by
the health changes you are experiencing. To reduce stress:
- Keep a positive attitude.
- Accept that there are events you cannot
control.
- Be assertive instead of aggressive.
"Assert" your feelings, opinions, or beliefs instead of becoming
angry, combative, or passive.
- Learn to relax.
- Exercise regularly. Your body can fight stress
better when you are physically fit.
- Eat well-balanced meals.
- Rest and sleep. Your body needs time to
recover from stressful events.
- Don't rely on alcohol or drugs to reduce
stress.
How can I learn to relax?
There are a number of exercises that you can do to relax. These include breathing, muscle and mind relaxation, relaxation to music, and
biofeedback. A few that you can try are listed below. First, be sure that you
have a quiet location that is free of distractions, a comfortable body position
(sit or recline on a chair or sofa), and a good state of mind. Try to block out
worries and distracting thoughts.
What are some effective relaxation exercises?
Two-minute relaxation
Turn your thoughts to yourself and your
breathing. Take a few deep breaths, exhaling slowly. Mentally scan your body.
Notice areas that feel tense or cramped. Quickly loosen up these areas. Let go
of as much tension as you can. Rotate your head in a smooth, circular motion
once or twice. (Stop any movements that cause pain.) Roll your shoulders
forward and backward several times. Let all of your muscles relax completely.
Recall a pleasant thought for a few seconds. Take another deep breath and
exhale slowly. You should feel relaxed.