Managing Stress During Cancer

Stress is a physical and emotional reaction to challenges or difficult situations. During cancer and cancer treatment, you may experience feelings of fear, worry, and uncertainty that impact your everyday life. Finding ways to cope with the challenges that come with a diagnosis, treatment decisions, costs, and life changes can help improve your overall well-being. 

This article will help you identify the signs of stress and provide practical tips for managing your stress when you have cancer.

Signs you may be experiencing stress

Stress can be different for everyone. Over time, stress can lead to other health problems and have a negative impact on your quality of life. 

When you are stressed your body releases hormones like cortisol and adrenaline.  These can be helpful to a degree. However, being over exposed to these hormones can strain your body.  You may start to notice the following symptoms:

• Difficulty concentrating 
• Lower energy
• Problems with sleeping 
• Changes in appetite
• Muscle tension
• Headaches

Stress can also affect your immune system, making it harder to fight off illness. Paying attention to stress and taking small steps to manage it can help you protect your overall health. 

Tips for managing stress 

There are many ways to manage stress day-to-day and long-term. It may take time to figure out what works best for you.   

Practice mindfulness. Mindfulness can help ease stress by bringing your awareness to the present moment.  This can be achieved in many ways including: 

• Breathing exercises
• Pausing to notice your surroundings
• Stepping outside for fresh air 
• Taking a break to drink water or have a snack
• Going on short walk

Over time, mindfulness can help you to feel more calm and emotionally balanced when things are stressful. 

Check in with your body. Notice how your body feels when you are feeling stressed. Think about any place in your body that may feel tense, like your neck or shoulders. You may also notice a change in your body temperature. Being aware of your body and focusing on finding relief can help manage your stress. 

Talk with people you trust. Another way to reduce stress is to share how you are feeling with people close to you. You may want to schedule an appointment to talk to a therapist.  You can even set time to talk with family members or friends that you trust.  

Add movement throughout the day. Moving your body can help you release built up energy you may be feeling. Taking a break to step outside and stretch or take a short walk can help you to get energy out and refocus.  

Stress and cancer

Stress can show up at different times and in different ways for people. Paying attention to how you feel and taking breaks when you need them can help make stress more manageable. With the right tools and support, you can reduce the impact of stress over time.  

If you have cancer, it is important to let your care team know if your stress is not improving or getting worse. They can help you find ways to manage it. They can also determine if there are health-related concerns to check on. 

Connecting with others can make a difference for you. When you join HealthTree’s Connect to Cures page, you can share your experiences and  learn from others who are living with cancer. This shared information can also help doctors better understand cancer and improve care for everyone. 

HealthTree Connect

Sources: 

• Cleveland Clinic-Stress 
• Mayo Clinic-Mindfulness