Fearless and Resilient: 7 Proven Strategies to Overcome Anxiety During and After Breast Cancer Treatment

“Change (in how we perceive a situation) starts with being able to have a compassionate relationship with the parts of ourselves that we feel are not worthy. If we are willing through meditation, to be mindful not only of what feels comfortable, but also of what pain feels like, and if we even aspire to stay awake and open to what we are feeling, to recognize and acknowledge it as best we can each moment, then something begins to change”.

Pema Chrodron

Many of us often feel a little lost once we have completed treatment.

Or experience shock and disbelief when we are told we have breast cancer. Our life as we know it, is forever changed. During treatment, even those of us with good support systems, can break mentally when our bodies are being exposed to harsh “cancer killing” medications and the fatigue and nausea can be too much, leading to depression. Completing treatment should be cause for celebration, however, this time often can open a door to fears of the unknown. It all starts with the last appointment, “ call us if you notice anything unusual or experience any new persistent aches or pains.”

Hearing these words can be a little unsettling, to say the least. Therefore, in all stages of our treatment, we need an artillery to unleash when this ugliness of fear and uncertainty first show its ugly unwanted face.

I call this process an intentional recalibration of our minds. Let’s begin.

First of all, these 7 proven steps are backed by science and can help curb the natural tendency to develop creeping unwanted paranoia ,which can rob you of experiencing the well deserved joy of living each day vibrantly. By taking intentional baby steps to gain control over your mind and with the words you speak, we can exert a direct impact on the barometer of our body, mind and spirit health.

The natural healing force within each of us is the greatest force in getting well. -Hippocrates

You can choose how you will respond to life‘s difficulties. When we say powerful declarations over ourselves, we find not only empowerment, but propel our body to heal. Conversely, words which describe doubt, fear, and anxiety will produce a harvest of just that – doubt, fear, and anxiety. Our thoughts have much the same power over our physical bodies.

Here are some declarations to try:
1. I am walking in divine health.
2. My immune system is strong and getting stronger.
3. I see my immune system attack cancer cells, causing them to die.
4. I am resilient and strong, generous and kind.
5. I treat my body with love and kindness.
6. I grow stronger when I can serve others.
7. I can look fear right in its face, overcoming it with a clap, or stopping it under my feet.
8. I am empowered to live my best life and be well.
Exercise! Let’s get moving to move stress out.
1. Cancer thrives in sedentary lifestyles so let’s get moving and make our bodies inhospitable to cancer.
2. Exercise increases blood oxygen saturation levels. Cancer prefers lower blood oxygen saturation levels.
3. Exercise decreases inflammation and produces feel good hormones.
4. Exercise decreases stress.
5. Exercise strengthens the body and the mind.
6. Exercise increases our energy levels, combating leftover treatment level fatigue.
7. Exercise produces hormones that feed cancer killing cells, and increases hormones that boost immunity to also kill cancer cells.
8. Exercise keeps our weight in check because fat cells produce hormones that can feed cancer.
9. Recommendations when starting an exercise program: seek out a personal trainer if you have the means to do so.
10. Grab an accountability partner, who can start a walking program with you.
11. Join a gym or fitness boutique, where your fitness may be assessed as part of their program.
The importance of good Nutrition! We are what we eat. How what we put in our mouths can have a positive or negative effect on our mental health.

There is a solid scientific connection between diet and cancer.
We feed cancer when we eat a diet full of processed food, high sugar, and saturated fat, or one low in fiber.
The world cancer research fund published a study in 2007, entitled Food, Nutrition, Physical Activity, and the Prevention of Cancer: a Global Perspective. They examined the question of why there was a global cancer epidemic. Their conclusion in a nutshell, was that unhealthy food was so accessible and cheap, putting us all in danger of contracting the disease.
*Eating well can have an impact on your mood and very much affect your stress levels.
*What is so amazing is what is good for us physically is also good for us mentally.
*Since 70% of our immune system is located in our gut, it is so important to eat a high fiber diet to feed our gut biome and keep it healthy and happy.

4. Meditation/prayer.

“Our minds usually jump wildly from thought to thought. We replay the past, we fantasize about the future. In meditation, we take an upright posture, place in our mind on an object, and keep it there. In mindfulness meditation, the object is the simple act of breathing. The breadth represents being alive in the immediacy of the moment.”

Sakyong Mipham

*Mindfulness, brings us to the beautiful realization of being alive, breathing fresh air, and using our senses more fully.

*Being mindful takes us to a place of a deeper gratitude.

*We can begin to appreciate more love when we are in a mindful place of contentment.

*And doing mindful meditation, our heart rate, and pulse slow. Yes, it takes practice to bring our minds constantly back to the breath but that’s why they call it a practice. Keep at it and you will get better.

*One technique is as you breathing, focus on saying the word in, and as you exhale , say the word out.

*Another technique is meditating at being at a beautiful destination or one that holds fond memories.

*There are actually four stages to the breath: the in breath, a slight brief pause, the out breath, followed by another pause on the exhale.

Try it here

5. Writing in a gratitude journal.

*The simple act of writing in our gratitude journal has been shown scientifically to reduce stress and promote healing of the mind, spirit and body.

We are upset not by things, but of the view we take of them.

Epictetus

Do not fear for I am with you. Do not be dismayed, for I am your God. I will strengthen you and help you. I will uplift you with my righteous right hand.

Isaiah 41

The soul force is indestructible, and it goes on gaining power until it transforms everyone it touches.

Mohandas Ghandi

When anxiety was great within me, your consolation brought me joy.

Psalm 94:10

Cast all your anxieties on Him because He cares for you.

1 Peter 5:4

6. Tap in to using visualization techniques. See yourself in a new light, healthy and whole.

*Know that we are victors, not victims.

*Think of a time in your life when you overcame something, anything. Let yourself feel that memory. Now tap into that superpower that is available to you. You can, and will be that Overcomer again, if you believe, and have faith in yourself.

*Rally your support team in this endeavor.

*Stress has no place in your heart now as you we live this memory. Let it empower you using visualization to see yourself healthy from the inside out.

*Studies have shown that your immune system can actually respond to positive empowering thoughts.

*Do not underestimate the power of the mind to overcome fear and doubt by remembering the time in your life where you experienced victory. Let it fill you up to overflowing.

7. We are designed to live with others so let’s be intentional about building up your community.

When we lose the fear to die, we gain the right to live.
Is there anyone you need to forgive?
It’s time to reconnect to allow forgiveness to lead you to freedom.
Stress and anxiety can find an open door in your heart where resentment lives.
Cultivate your tribe
If you’re able to share your cancer journey with others, do so.
Be intentional about watering these relationships.
Let others provide support.
Try to meet up regularly with your inner tribe.
Be selective with these relationships.
Love generously, and it will come back to you abundantly.

Resources:

https://health.clevelandclinic.org/do-positive-affirmations-work/  

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https://www.npr.org/sections/health-shots/2018/12/24/678232331/if-you-feel-thankful-write-it-down-its-good-for-your-health  http://ccare.stanford.edu/uncategorized/connectedness-health-the-science-of-social-connection-infographic/