Stressed Out with Cancer

Cancer is stressful for everyone involved. In addition to everyday stressors, people affected by cancer often experience the shock of a diagnosis, the challenges of treatment, and continued worry about a recurrence. All the other changes cancer brings to relationships, family, work, and finances only add to an already stressful situation.

Symptoms of Stress

Stress can affect us on many levels: physical, emotional, cognitive and behavioral. Although each of us experiences stress differently, the following are some common stress-related symptoms:

·         Headaches

·         Changes in appetite

·         Stomach or bowel problems

·         Fatigue

·         Muscle aches/tension

·         Difficulty sleeping

·         Sexual dysfunction

·         Depression

·         Anxiety

·         Difficulty concentrating

The Impact of Stress on Health

Scientists continue to explore the relationship between stress and health. Some short-term stress can be beneficial, such as when it motivates us to accomplish tasks. Yet, chronic stress, research suggests, can weaken the immune system.

The immune system is the body’s defense system against diseases. When it becomes compromised, the body is less able to defend or repair itself. It makes sense then, for people who already have cancer, to keep their immune system as strong as possible and find ways to reduce stress.

Stress Management during Cancer Treatment

The first step to managing stress is understanding it. Stress arises from our response to an event, not from the event itself. Even if we can’t control certain things that happen to us, we can control how much we let them stress us. By learning ways to effectively manage stress during cancer treatment, a cancer patient and/or caregiver can feel more relaxed, clear-headed, and energized in spite of stressful circumstances.

Note: This information isn’t intended nor implied to be a substitute for professional medical advice. Always advice a person you’re working with to seek the advice of his/her physician or other qualified healthcare provider regarding managing stress during cancer care.

Tips for Managing Stress during Cancer Treatment

Here are some tips you can suggest to a cancer patient and/or another caregiver or that you might be able to make use of yourself:

·         Identify the source of stress. Identifying the source of your stress and your reactions to it can help you learn ways to better manage stress when it occurs. To better understand your stress, keep a stress awareness diary and chart stressful events, including the date, time, and symptoms that occurred during the stressful event.

·         Be open with your cancer team. Good communication with your doctors can help reduce stress. During your appointments, speak openly about your symptoms and concerns. Set realistic goals and develop a plan for achieving them. Your doctors may suggest psychological counseling, financial resources, and other sources of support to help relieve stress.

·         Prioritize tasks. To make tasks easier to handle, break large ones into smaller ones and prioritize them in order of importance. It may help to use a day planner and tackle one task at a time. Try to save your energy for activities that are most important to you. Prioritizing tasks and keeping things simple can help to keep stress levels low.

·         Accept help. If you’re in the middle of cancer treatment, even small tasks can seem overwhelming. Let others help you and be specific about what you need done, such as cooking, cleaning, shopping, laundry, and child care. Also, some websites provide calendars and other tools for coordinating help from others.

·         Practice mind-body techniques. Mind-body medicine therapies can help reduce stress and tension. Try relaxation techniques, deep breathing, guided imagery, meditation, hypnosis, laughter therapy, aromatherapy, Tai Chi and Yoga. A mind-body therapist can teach you strategies for managing stress.

·         Make time for hobbies and interests. Take some time for yourself each day. Even if it’s just for a few minutes, doing something you enjoy can help reduce stress. Go for a walk, watch a movie, read a book, get a massage, take a warm bath, or call a friend. Creative outlets can also reduce stress. Try activities like drawing, painting, sculpting, music and dance.

·         Exercise regularly. Physical activity can be a great stress reliever. Even light exercises and gentle stretching can help relieve muscle tension and stress. Choose activities you enjoy, such as walking, swimming, gardening, dancing, etc. A physical therapist can help develop a safe exercise plan for you.

·         Eat right. A healthy, well-balanced diet can give you more energy to deal with daily stressors. Eat frequent, small meals throughout the day and stay hydrated. Avoid stimulants such as sugar, alcohol and caffeine. A naturopathic clinician can recommend supplements and a dietitian can help develop a meal plan that works for you.

·         Know your limits. Trying to take on too much will only add to stress. Listen to your body and balance activity with rest. Make sure you get plenty of sleep so you have energy to deal with stress when it occurs. Also, learn to set limits appropriately and say no to requests that make you feel overwhelmed.

·         Confide in others. Confiding in others can help you develop coping skills for dealing with stress. Share your concerns with family and friends. Join a support group. You may also decide to seek private counseling. Ask your doctor for a referral to a psychiatrist, psychologist, social worker, pastoral counselor, etc.

Note: This information isn’t intended nor implied to be a substitute for professional medical advice. Always advice a person you’re working with to seek the advice of his/her physician or other qualified healthcare provider regarding managing stress during cancer care.