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Adjusting to Cancer

"When you first learn you have cancer, everything seems to change in an instant. You may feel like your life has been turned upside down. Once the shock wears off, the process of making changes begins. You may have to adjust your tasks and routines as treatment starts. You also may need to deal with symptoms and side effects that can affect both your body and your emotions.

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It can seem overwhelming at first, but knowing what to expect may help you feel more at ease." - National Cancer Institute

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Mental Health

Here are some mental health suggestions that can help during cancer treatment — practical, emotional, and social strategies to help you stay grounded and supported:

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1. Build a Strong Support Network

  • Lean on friends, family, and support groups — in person or online — to avoid isolation.

  • Let people know how they can help (meals, rides, errands).

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2. Use Professional Help When Needed

  • Ask your care team for a referral to a counselor, psychologist, or oncology social worker.

  • Consider therapists trained in cancer-related mental health.

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3. Manage Stress in the Moment

  • Try short deep-breathing exercises, meditation, or progressive muscle relaxation.

  • Guided imagery or gentle yoga can help reduce anxiety and physical tension.

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4. Keep a Routine

  • Even small daily rituals (morning coffee, walks, journaling) provide stability when life feels unpredictable.

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5. Focus on What You Can Control

  • Learn about your treatment in manageable amounts — not all at once.

  • Break down tasks into smaller steps to reduce overwhelm.

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6. Practice Self-Compassion

  • Give yourself permission to rest without guilt.

  • Remind yourself that emotional ups and downs are normal.

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7. Engage in Enjoyable Distractions

  • Read, watch light-hearted shows, garden, listen to music, or work on a hobby.

  • These moments aren’t “avoiding reality” — they’re giving your mind a break.

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8. Stay Physically Active (as approved by your doctor)

  • Gentle movement like walking, stretching, or tai chi can boost mood and energy.

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9. Journal Your Thoughts and Feelings

  • Writing can help process emotions, track symptoms, and notice small improvements.

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10. Seek Spiritual or Meaning-Based Support

  • If faith or spirituality is important to you, connect with clergy or a chaplain.

  • Even without religion, practices like gratitude journaling can be grounding.

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Nutrition

Here are some nutrition suggestions during cancer treatment — designed to help you maintain strength, manage side effects, and support recovery:

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1. Prioritize Protein for Healing

  • Include lean meats, poultry, fish, eggs, dairy, beans, lentils, tofu, and nuts.

  • Helps repair tissues, maintain muscle, and boost immune function.

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2. Eat Small, Frequent Meals

  • If appetite is low, aim for 5–6 small meals/snacks instead of 3 large ones.

  • Keeps energy steady and makes eating less overwhelming.

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3. Stay Hydrated

  • Aim for 8–10 cups of fluids daily — water, herbal tea, broths, or fruit-infused water.

  • Ice chips, popsicles, or clear soups help if plain water is unappealing.

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4. Include Colorful Fruits & Vegetables

  • Rich in antioxidants, vitamins, and minerals.

  • If raw produce is hard to digest, try steamed, baked, or blended forms (smoothies, soups).

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5. Manage Treatment Side Effects

  • Nausea: Dry crackers, ginger tea, small bland snacks.

  • Mouth sores: Soft, cool foods (yogurt, applesauce, smoothies) and avoid acidic/spicy items.

  • Diarrhea: Bananas, white rice, applesauce, toast (BRAT diet) and limit greasy foods.

  • Constipation: Whole grains, prunes, berries, and plenty of fluids.

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6. Limit Processed & Sugary Foods

  • Focus on whole, nutrient-dense foods to support healing and energy.

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7. Consider Food Safety

  • To reduce infection risk:

    • Avoid raw or undercooked meats, eggs, and seafood.

    • Wash fruits/vegetables thoroughly.

    • Store leftovers promptly.

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8. Use Calorie Boosters if Needed

  • Add nut butters, olive oil, avocado, cheese, or powdered milk to meals for extra energy in small portions.

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9. Ask for a Dietitian

  • An oncology dietitian can customize a plan to match your treatment, side effects, and preferences.

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10. Listen to Your Body

  • Some days you may need comfort foods or softer textures — the goal is nourishment, not perfection.

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Physical Activity

During breast cancer treatment, the best physical routines are gentle, adaptable, and focused on maintaining strength, mobility, and overall well-being without overtaxing the body. Energy levels can fluctuate greatly depending on the stage of treatment, side effects, and individual health, so it’s important to listen to your body and get medical clearance from your care team before starting or adjusting any routine.

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Here are some good physical activity options and guidelines:

1. Walking

  • Why: Low-impact, improves circulation, boosts mood, and helps reduce fatigue.

  • How: Aim for 10–30 minutes most days; even short walks count.

  • Tip: Break into smaller sessions if energy is low.

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2. Gentle Stretching

  • Why: Helps prevent stiffness and improves flexibility, especially after surgery or long periods of rest.

  • How: Include stretches for the neck, shoulders, chest, and back.

  • Tip: Slow, steady movements—avoid bouncing.

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3. Range-of-Motion Exercises

  • Why: Crucial after breast surgery or radiation to restore arm and shoulder mobility.

  • How: Often taught by a physical therapist (e.g., wall climbs, pendulum swings).

  • Tip: Start as recommended by your doctor or physical therapist.

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4. Yoga or Tai Chi

  • Why: Combines gentle movement, balance training, and relaxation; helps reduce stress and anxiety.

  • How: Choose beginner or restorative classes; avoid intense poses or anything that strains the chest area early in recovery.

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5. Light Strength Training

  • Why: Helps maintain muscle mass and bone density, which can be affected by treatment.

  • How: Use light hand weights or resistance bands, focusing on slow, controlled movements.

  • Tip: Always check with your care team before lifting, especially if you’ve had lymph node removal (to avoid lymphedema).

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6. Breathing Exercises

  • Why: Improves lung function, relaxes the nervous system, and supports mental health.

  • How: Try deep diaphragmatic breathing or guided breathing exercises for 5–10 minutes daily.

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General Tips:

  • Listen to your body: Fatigue is common—pace yourself and rest when needed.

  • Stay hydrated: Drink water before, during, and after activity.

  • Protect against infection: Avoid crowded gyms if immune system is low.

  • Work with a specialist: An oncology physical therapist can tailor a plan to your needs.

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