Hester Hill Schnipper Photo courtesy of Beth Israel Deaconess Medical Center
MOST OF US LIKE to feel in control of our lives, but cancer can shift our foundation in far-reaching ways. With the news of a cancer diagnosis, we realize how little power we have over what happens, as we are suddenly swept away in a tsunami of appointments, overwhelming treatment decisions and a never-ending list of what-if scenarios.
While our change in health status understandably creates turbulence, we can still learn to ride out the bumps and avoid a total tailspin.
Here are some strategies I have taught patients to help them regain some equanimity and agency after a cancer diagnosis:
1) Shrink your thinking. Instead of worrying about next summer or a big work project, think about what falls under your immediate control. What might you make for dinner, or is it time to purchase a new pair of pajamas?
2) Especially try to shrink your cancer thinking. Take treatment one day at a time.
3) Get in the habit of adding “but” to distressing thoughts. In practice, you might think, “I am scared about starting radiation, BUT it could go well.”
4) Prioritize your to-do list. Focus on important tasks that contribute to your health and well-being. Check if you can delegate tasks, like laundry or grocery shopping, to someone else. What can be left undone?
5) Explore a creative and soothing hobby. Try knitting, planting an herb garden or using adult coloring books.
6) Spend time with family and friends who restore your reserves. Avoid those who create more stress.
7) Get outside. If you have a garden, keep a daily inventory of what is new. If you have a city balcony, sit outside with your coffee and watch the passersby.
8) Incorporate exercise into your routine. Take a daily walk with a friend, or visit a park in your area that you haven’t been to before.
9) Consider hanging a bird feeder. Hummingbird feeders are especially enchanting.
10) Meditate. There are many good apps to help you get started.
11) If you are religious, consider prayer. Turning over your problems to a higher power can lighten your load.
12) In moments of high anxiety, look around and count three things that are red and three things that are blue. Alternatively, list foods that begin with the letter “A” or “S.”
13) Limit your exposure to stressful news and world events. The world’s injustices and difficulties will still be there after treatment—and your top priority is getting well.
14) Acknowledge that this time in your life is stressful by nature, but remember that other people have been in the place you’re sitting. Take a deep breath, exhale and breathe again.
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