When the doctor told you that you had cancer, did you feel like the whole world had come crashing down on you? It's normal to feel overwhelmed and sad when you think about the future, money worries, and treatment. You may not be able to sleep at night. Your body aches, your head hurts, and you feel tired all day. You may feel alone with all of this. But you are not alone. There are many ways to help you cope. Let's talk about it.
How to reduce the stress that comes with cancer?
Living with cancer can be stressful. If this continues, it can lead to feelings of frustration, anger, hopelessness, and sometimes even depression. This affects not only the patient, but also your family, as your health changes.
The most important step you can take is to ask for help at the first moment you feel like, "I can't handle this alone." Taking action early will give you the strength to understand and cope with everything that comes with this illness.
Learning to manage stress will help you stay positive physically, mentally, and spiritually.
Some simple ways to reduce stress
Let's look at some simple things you can try to reduce this pressure. Before doing any of these, it's important to talk to your doctor about your concerns.
| Advice | Simply put... |
|---|---|
| Keep a positive attitude. | Try to see the good in everything. Even if it's hard, think that there's a little bit of good in everything. |
| Accept the things you can't control. | We can't control everything in life. When we understand that truth, we will feel a great sense of freedom. |
| Express your feelings without getting angry. | Tell others what you think, your opinions, and your beliefs calmly, without being angry or argumentative. |
| Do calming exercises. | Learn ways to relax. We'll talk about that below. |
| Exercise regularly. | When you are physically fit, it is easier for your body to fight stress. |
| Eat a good balanced diet. | Nutritious food provides energy to the body. |
| Rest well, sleep well. | Your body needs time to recover from stressful events. |
| Stay away from alcohol and drugs. | These are only temporary solutions to reduce stress. In the long run, they will cause harm. |
Relaxation Exercises
There are several exercises you can do to free your mind. Breathing exercises, relaxing your muscles and mind, and listening to music are some of them. Before doing these things, choose a quiet place without any distractions . Sit comfortably in a chair or on a sofa. Also, put aside your worries and problems for a while and create a good mindset.
Two-minute relaxation
This is very easy. Focus your attention on yourself and your breathing. Take a few deep breaths and exhale slowly. Scan your entire body mentally. Notice any areas that feel tight or constricted. Release as much tension as possible and relax them. Rotate your head in a circular motion once or twice. (If any movement causes pain, stop immediately. ) Roll your shoulders back and forth several times. Allow all your muscles to relax completely. Take a few seconds to think of a happy, enjoyable experience. Take another deep breath and exhale slowly.
Mind Relaxation Exercise
Close your eyes. Breathe normally through your nose. With each exhalation, mentally say "one." Or say a short word like "comfort," or a short phrase like "I feel calm." Do this for about 10 minutes. If your mind wanders, gently bring your attention back to your breathing and the chosen word. Allow your breathing to become regular and steady.
Deep Breathing Relaxation
Imagine a place just below your belly button. Breathe into that place and fill your belly with air. As if you were inflating a balloon, let the air fill until it rises from your belly, then empty it. With each long, slow breath you take out, you should feel lighter.
Places and people you can turn to for help
There are many resources and services that can help cancer patients and their families. Major hospitals in Sri Lanka have facilities for this.
| Type of Help | What You Get |
|---|---|
| Individual Counseling | Sometimes, it's easier to solve problems one-on-one than in a group. This gives you the opportunity to freely express your feelings about your condition and how it's affecting your life and relationships. |
| Support Groups | This is a very valuable experience. You can learn new ways to cope with the same challenges you face from others who are facing them. You can also share the methods you have discovered with others. It gives you great strength when you know that you are not facing these difficulties alone. |
Very important: The information or experiences shared by others in support groups may not be relevant to you. Never put another patient's advice above your doctor's advice.
Let's think a little about the future, shall we?
No one likes to think about their own death. But it's something we all need to think about, not just those with a serious illness like cancer. It's good to be aware of some of the legal documents that are available.
- Living Will: This document can confirm your right to accept or refuse life-sustaining medical treatment. This document can clearly state your wishes if you become mentally incapable of making decisions.
- Durable Power of Attorney for Healthcare: This document allows you to appoint someone to speak and make decisions for you if you become unable to make decisions about your medical care.
The laws regarding these documents vary from country to country, so it is essential to seek legal advice if you are considering them. In addition, having a basic last will and testament written will will help those who are left behind to carry out your wishes.
Take-Home Message
- It's normal to feel stressed, scared, and sad when you're diagnosed with cancer. Don't be ashamed of it.
- Talk openly with your doctor about everything that's on your mind.
- Practice things like the simple breathing exercises we talked about daily to relax your mind.
- You are not alone. Get help from your family, friends, and support groups.
- Even if you listen to what others say, in the end, always follow the medical advice given by your doctor.
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