If you’ve been diagnosed with breast cancer, you’ve probably felt a range of emotions ranging from fear and anxiety to overwhelmed and confused. It’s completely normal and understandable to feel like your world is falling apart around you, but just because you’ve been diagnosed with breast cancer doesn’t mean you’re in a hopeless situation. According to the Centers for Disease Controlwomen had much higher rates of getting breast cancer than dying of breast cancer. In addition, 90% of female breast cancer patients diagnosed from 2012 to 2018 had not died of the cancer five years later (regular screenings can also help with early detection and increase the survival rate).
But while there is a greater chance of surviving breast cancer, especially when it’s detected at an early stage, it’s no secret that living with this type of diagnosis is in itself. That’s why it’s more important than ever to develop coping strategies to help ease this stressful time.
THE Mayo Clinic suggests activities such as keeping a journal to organize your thoughts or practicing relaxation techniques such as meditation, deep breathing or aromatherapy. But it’s important to remember, because every person and every diagnosis is different, finding the right strategy you it makes all the difference. Below, read some of our suggestions for coping with a breast cancer diagnosis.
Educate yourself
One of the reasons the word “cancer” is so scary is because many people don’t know much about it. And why should they? Some people prefer to live by the motto “ignorance is bliss,” but when it comes to your health and diagnosis, having all the information can really feel empowering.
To help you get as much information as possible about your diagnosis, write down your questions and concerns ahead of time and bring them with you to your doctor’s visit. Consider asking questions like: What are the side effects of the treatment? What treatment options are available? What can you expect during the treatment process? There are also online forums made up of cancer patients and survivors that can help shed light on life after diagnosis.
Find the support you need
Online forums can also be a great source of support and community. Beyond that, the support of your loved ones is also crucial during this time.
“Having family support and knowing there are things you can do to help yourself is really important,” she says Dr. Gretchen Kimmickoncologist at the Duke Cancer Center Breast Clinic. “There are also programs that do cognitive-behavioral training on how to deal with stress and coping skills training that are also very helpful. So if the initial support structure isn’t enough for you, there’s always extra support available.”
However, Dr. Kimmick acknowledges, this experience can be “overwhelming” after your diagnosis. “Usually, people haven’t dealt with something like cancer before, something they know can threaten people’s lives, and that’s scary,” she explains. “But as patients go through the process and find a support system and a medical team, things settle down and they start to cope.”
Do things you like
A breast cancer diagnosis literally turns your life upside down, which is all the more reason to keep doing the things you love and make you happy. Whether it’s gardening, painting, writing or playing an instrument, don’t let a cancer diagnosis stop you from living your life. THE Mayo Clinic he even notes that participating in enjoyable activities can also help patients cope with breast cancer.
Understand your mind and body can change
After your breast cancer diagnosis and before you start treatment is the best time to plan changes so you have an easier time dealing with them later. The best way to do this is to ask your doctor what changes to expect, which may include hair loss, increased anxiety or fatigue.
“After treatment, patients are exhausted and stressed,” says Dr. Kimmick. “There was a study that showed that the stress level was higher in breast cancer patients than other patients. This makes it harder to concentrate on things. There is also a syndrome where patients have difficulty organizing and concentrating on things after chemotherapy. They called it chemobrain.
Maintain a healthy lifestyle
Maintaining a healthy lifestyle can improve your energy level. THE Mayo Clinic suggests choosing a healthy diet consisting of a variety of foods and getting enough rest to help you manage the stress and fatigue of cancer and its treatment. Exercise can also help. Recent data suggest that people who maintain some physical activity during treatment not only do better, but may also live longer.
“The more active you can be, the better. The problem is finding something you want to do,” agrees Dr. Kimmick. A general exercise recommended by Dr. Kimmick everyone to do is some kind of weight bearing activity so you don’t notice a decrease in bone density.
“We know that exercise increases well-being overall and increases well-being and quality of life for women with breast cancer. There is a lot of research now that exercise reduces the risk of breast cancer along with maintaining a good, well-balanced diet. I recommend the Mediterranean diet to my patients, which is basically rich in everything from the soil—so whole grains, vegetables, fish and low.
No matter what you decide to do to cope, remember who you were before the diagnosis. What got you through tough times in the past is sure to get you through it again, whether it’s getting support from friends and family or making time for yourself to watch your favorite show. Now is the time to find comfort in these activities while being open to trying new ones.
