Coping With Life After Lymphoma: Mind-Body Tips for Survivorship

In this article, discover ways to manage emotional and physical challenges after lymphoma treatment with practical mind-body techniques, reducing stress and improving your quality of life during survivorship. 

Life after lymphoma treatment can feel unexpectedly difficult

When lymphoma treatment ends, many people expect to feel relief. But instead, it’s common to experience new emotional and physical struggles. 

Dr. Giselle Perez-Lougee, a psychologist at Harvard Medical School and the director of the Mind-Body Program for Cancer Survivors at Massachusetts General Hospital, shared her expertise on this topic in a recent HealthTree webinar. She explained that the time after lymphoma treatment is often one of the hardest phases for many survivors. 

Why? Because this period brings uncertainty. You might face lingering side effects like fatigue, pain, or nerve problems (neuropathy). There can also be emotional struggles, such as anxiety about lymphoma returning and changes in your relationships. 

Understanding that these feelings are normal is important. They can make you feel isolated, but you are not alone. Many people living with lymphoma share these same experiences. 

The end of treatment doesn’t mean life goes back to normal right away

After treatment, your medical team may become less involved as follow-up visits become less frequent. Family and friends might expect you to “bounce back” quickly, but your reality can be more complicated. 

You might notice changes in focus, motivation, or energy. Roles you once enjoyed, such as parenting or work, might feel harder now. Physical side effects like fatigue or memory issues can continue, which may leave you feeling frustrated or misunderstood. 

This transition period is important to acknowledge because ignoring these challenges can lead to emotional distress and a lower quality of life. 

Mind-body medicine can help reduce stress and build resilience

Mind-body medicine is a way to improve overall well-being by using techniques that connect your thoughts, emotions, and physical body. These tools can help calm the body’s stress response and support recovery.

When you feel stressed, your body reacts like it’s in danger. This can cause a racing heart, stomach issues, sweating, or trouble thinking clearly. If this stress response happens repeatedly, it can wear your body down.

Mind-body practices help reset this response. These tools include:

• Deep breathing
• Guided imagery (visualizing a peaceful place or memory)
• Mindfulness meditation
• Gentle movement like yoga, tai chi, swimming, or walking
• Counting exercises to focus your mind

These activities work by shifting your body into a relaxed state, making it easier to think clearly, manage emotions, and reduce physical tension. 

“Minis” are small relaxation practices you can do throughout the day

You don’t need long meditation sessions to feel better. Dr. Perez suggests using “minis”, short moments of relaxation that you can do multiple times a day.

Examples of minis include:

• Taking three deep breaths
• Stretching for 30 seconds
• Counting backward from four to one
• Listening to calming music
• Visualizing a comforting image, like a beach or warm sun

Regularly practicing these brief exercises can reduce stress over time, similar to the way short bursts of exercise still improve physical fitness. 

Fatigue is common after lymphoma treatment, but can be managed 

Many lymphoma survivors report long-lasting fatigue. Fatigue is different from just being sleepy. It’s a persistent lack of energy that can interfere with daily life.

Tracking your energy levels can help you manage fatigue. Some days may be better than others. On low-energy days, choose small, meaningful activities that give you a sense of accomplishment without draining you. On higher-energy days, plan for tasks that require more focus.  

Understanding your fatigue can help you feel less frustrated and find ways to continue doing things you enjoy. Learn more about managing lymphoma-related fatigue here. 

Support from others is important, but it may look different now

Relationships often shift after lymphoma treatment. Some friends or family members may not know how to support you once treatment ends. Others may expect you to “move on” too quickly. 

It can help to write down what you’d like to say before starting a conversation with loved ones. Let them know how you feel and what kind of support would help you most. This might include simply listening, helping with errands, or joining you at follow-up visits.

Remember, it’s okay if one person can’t meet all your needs. Building a support network with several people who offer different kinds of help can make this process easier. 

Counseling and support groups can offer extra help 

Sometimes the emotional challenges of survivorship can feel overwhelming. If you find that your mood, worries, or stress are affecting your daily life, it may be time to seek professional mental health support. 

Ask your hospital’s social work team for referrals to counseling services. Organizations like HealthTree also offer support groups where you can connect with others who understand what you’re going through. 

Summary

The transition from lymphoma treatment into survivorship is a time of adjustment. It’s normal to experience emotional and physical changes. Mind-body practices, support networks, and counseling can help you cope. Remember, you are not alone in this process. 

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