For National Cancer Survivors Month, we’re spotlighting the critical role of mental health in your survivorship plan. This new phase requires attention, care, and diligence, and your mental health should be top of mind when you’re thinking about survivorship. Research shows that approximately 25% of cancer survivors experience persistent psychological distress including anxiety and depression, highlighting the need for greater attention to emotional well-being during survivorship. Below are some strategies that can help you prioritize your mental health.
Acknowledge and recognize what you’re feeling
The end of treatment can bring a wide range of emotions from relief, confusion, gratitude, and everything in between. In addition to the fear of recurrence, many survivors find that seeing their care team less frequently can be a challenging adjustment, which often contributes to feelings of uncertainty and emotional distress. At the same time, survivors may also be navigating financial toxicity, body image concerns, and changes in relationships. Whatever you may be experiencing, know that your feelings are valid and avoid comparing your survivorship path to others. Healing is deeply personal and looks different for everyone. Give yourself time to find a new routine that fits your needs.
How to manage fear of recurrence
Talk to your care team
You may find yourself asking “What if my cancer comes back?” The fear of recurrence is common and can feel overwhelming, but there are tangible steps you can take to feel more in control. Start by asking your care team for your survivorship care plan and ask them to outline what to expect in the months and years ahead. Be sure you attend your follow-up appointments and communicate any concerns or symptoms that you may have to your doctor.
If you’re experiencing intense stress with your follow-up visits and pathology reports, know that scanxiety is real and common among survivors. You can calm your mind and try some of these non-pharmaceutical strategies that can help ease racing thoughts.
Focus on healthy lifestyle choices
Optimizing your health with exercise and a balanced diet not only reduces your risk of recurrence, but also cardiovascular disease. Avoid risk factors like tobacco and limit your alcohol intake. Physical activity has also been shown to reduce anxiety and depression, which can play an integral role in helping you manage anxiety related to recurrence and scans.
Strategies to enhance mental health
Finding ways to support your mental well-being can make a big difference in your quality of life during survivorship. Mind-body techniques like mindfulness or meditation are accessible and effective strategies that can decrease pain, depression, and anxiety. If you struggle with sitting still, meditative movement, like yoga or Tai Chi, journaling, art therapy, or other creative outlets can also provide calm and relief. There’s no right way to cope and exploring different techniques is part of the process.
Find community
Connecting with others who understand what survivorship feels like can be profound. It can be incredibly validating to learn that what you’re feeling, whether it’s fear, guilt, or anger, is shared by others who’ve gone through similar experiences. Sometimes, listening to podcasts from fellow survivors or reading stories that you can resonate with is enough to bring a sense of comfort and relief.
Don’t be afraid to ask your care team for support group recommendations, attend survivorship events, or join online groups, like the Outcomes4Me Community, to find connection.
Seek professional guidance
A mental health professional can help you unravel the nuanced emotions you’re experiencing. Cognitive behavioral therapy, mindfulness-based stress reduction, and acceptance and commitment therapy are some approaches that a mental health professional can provide guidance with. For an accessible and convenient way to match with a licensed therapist, we’ve partnered with Talkspace. With Talkspace, you can talk or message with a licensed therapist from the comfort of your home. Talkspace is in-network with most insurance plans and and if you’re paying out of pocket, use the code OUTCOMES4ME100 for $100 off your first month.
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Download the Outcomes4Me app and join Community and explore additional mental health resources.
