Navigating anxiety during breast cancer: 7 tips to cope
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
A breast cancer diagnosis often comes with a surge of anxiety. Explore 7 mindful tips to help you cope during treatment and get the emotional support you need.
Receiving a breast cancer diagnosis and going through treatment is often a frightening experience. Understanding the emotional impact of coping with cancer and learning practical strategies to manage anxiety are important during this challenging period.
While anxiety is an understandable response to breast cancer diagnosis, it doesn't have to define your experience. Finding ways to manage your feelings can allow you to regain a sense of control and help you cope with the disease.
The emotional impact of a breast cancer diagnosis
From the moment of diagnosis, you may encounter a wide range of emotions that can change drastically from day to day or even moment to moment. To help you find effective coping strategies as you go through treatment and recovery, it’s essential for you and your emotional support network to understand the emotional impact of breast cancer anxiety.
Understanding the emotional impact
A breast cancer diagnosis can replace the security and predictability of daily life with uncertainty, medical decisions, and treatments. This can lead to significant anxiety about the future, as well as physical changes, potential loss of independence, and side effects such as hair loss or fatigue from treatments like chemotherapy and radiation.
Recognizing anxiety
It’s important to recognize the physical and emotional signs of breast cancer anxiety so you can seek support to manage them effectively.
Physical symptoms: Physical symptoms of anxiety include increased heart rate, rapid breathing, restlessness, difficulty sleeping, fatigue, headaches, or changes in appetite.
Emotional symptoms: The emotional symptoms of anxiety can present as worry, fear, irritability, or being overwhelmed. You may also have racing thoughts or have difficulty concentrating or making decisions.
Behavioral changes: These changes include withdrawing from social activities or changing your routine. Some people find themselves constantly seeking reassurance through online searches or from their healthcare providers.
The impact of treatment and recovery
Cancer treatment can bring its own set of challenges and uncertainties, further contributing to breast cancer anxiety. Concerns about the side effects of surgery, chemotherapy, radiation, or hormone therapy are common. Moreover, the recovery process can be fraught with anxiety as you grapple with the fear of recurrence and adjust to a new normal after treatment.
During this time, it's essential to acknowledge your feelings and understand that anxiety doesn't mean you're not coping well. It's a natural reaction to a stressful situation. By identifying these emotions, you can explore coping mechanisms, such as mindfulness, exercise, and support groups, for relief during this challenging time.
How meditation & mindfulness can help you cope with breast cancer anxiety: 4 exercises to try
Meditation and mindfulness can help reduce anxiety, including breast cancer anxiety. These practices can support a shift in your focus from worrying about the future or dwelling on the past to living more fully in the present moment. By bringing meditation and mindfulness into your routine, you can create peace and clarity amidst the challenges of coping with cancer. These practices can also enhance overall wellbeing, offering a valuable resource in your recovery.
The benefits of meditation and mindfulness
Reduced stress: Regular practice can help lower stress levels by calming the mind and reducing the physiological responses to stress.
Improved emotional regulation: Meditation and mindfulness can enhance your ability to manage emotions, making it easier to deal with anxiety.
Enhanced self-awareness: By becoming more aware of your thoughts and feelings, you can gain insights into how to cope more effectively.
Meditation and mindfulness exercises for coping with cancer
Coping with breast cancer can come with a myriad of feelings and experiences. Mindfulness techniques can help you navigate anxiety, despair, or feelings of overwhelm.
1. Mindful breathing
Mindful breathing is a simple exercise that can be done anywhere and anytime you feel anxious.
Find a comfortable position by sitting, standing, or lying down.
Close your eyes, and focus on your breath.
Notice the sensation of air entering and leaving your nostrils, or the rise and fall of your chest.
If your mind wanders, gently bring your focus back to your breath.
Start with a few minutes a day, and gradually increase the time as you feel comfortable.
2. Guided meditation
Guided meditations, like those available through our app, can be particularly useful for beginners or those who find it challenging to focus. These can be wonderful to try during treatment, or during periods of uncertainty between tests and scans.
Choose a guided meditation focused on relaxation or anxiety reduction.
Use headphones for a more immersive experience.
Follow the instructions, allowing yourself to be led through the meditation process.
3. Body scan meditation
A body scan meditation involves paying attention to different parts of your body, and, in turn, noticing any sensations or tensions.
Focus on each body part, beginning at your feet and gradually working your way up to your head.
As your focus moves to each body part, breathe into any areas of tension, imagining them relaxing with each exhale.
Tune into physical sensations to bring a deeper sense of relaxation.
4. Mindfulness in daily activities
Mindfulness can also be practiced as part of everyday activities, helping you stay grounded in the present.
Mindful eating: Pay attention to the taste, texture, and smell of your food, appreciating each bite.
Mindful walking: Notice the sensation of your feet touching the ground, the sounds around you, and the feel of the air on your skin.
Mindful listening: When talking with others, focus fully on what they're saying without planning your response or getting distracted.
How to build a support system for emotional health
A robust support system can help you navigate the challenges of coping with cancer. This network can provide practical help, emotional support, and belonging, so you can cope with breast cancer with resilience and hope.
Sharing with your community
Opening up to friends, family, or colleagues about your diagnosis and the challenges you're facing can be a vital step in building your support network. Effective communication can help others understand what you’re going through and how they can offer support.
Be open about your needs: People often want to help but may not know how. Be clear about the emotional support you need, whether it’s someone to talk to, help with household chores, or company at medical appointments.
Set boundaries: Communicate your boundaries, such as when you need space and how you’d prefer to navigate discussions around cancer.
Joining support groups
Support groups can bring together people facing similar situations, providing a space to share experiences, advice, and encouragement.
Shared understanding: People in support groups understand what you’re going through and can provide a depth of empathy and insight that can be hard to find elsewhere.
Diverse perspectives: Hearing how others cope with their breast cancer anxiety and manage treatment can offer new strategies and hope.
A sense of community: Regular meetings can create feelings of belonging and mutual support.
Engaging in one-on-one talk therapy
A professional therapist or counselor can provide a safe place to explore your feelings and develop strategies for coping with cancer.
Find a specialist: A therapist experienced in working with patients with cancer or those dealing with chronic illness can offer targeted support.
Explore different therapies: Cognitive behavioral therapy can be particularly effective for managing anxiety. Other types of therapy may also help, such as mindfulness-based stress reduction or acceptance and commitment therapy.
Leveraging online resources and social media
The internet offers resources including online support groups, forums, and social media platforms where you can connect with others coping with cancer.
Research reputable sources: Look for online communities endorsed by cancer organizations or hospitals to ensure you’re accessing reliable information and support.
Stay safe: Be mindful of the information you share, and consider using anonymous profiles to protect your privacy if discussing sensitive topics.
Asking for professional support
Nurses, social workers, and patient navigators can offer support and can guide you to additional services, such as financial assistance, nutritional advice, or physical therapy.
7 techniques for coping with cancer-related anxiety
Coping with breast cancer anxiety can help alleviate immediate stress, and build resilience for the future. Start with small, achievable goals and gradually bring these practices into your life. By actively engaging in mechanisms for coping with cancer, you can navigate the challenges of the disease with greater calm and resilience.
1. Moving your body
Physical activity can help reduce stress hormones and trigger the release of feel-good chemicals, which can be natural mood lifters. Choose activities you enjoy and that fit into your current lifestyle and physical condition.
Walking: A simple daily walk can greatly improve your emotional wellbeing.
Yoga: Physical postures, breathing exercises, and meditation can help reduce stress and bring relaxation.
Dance: Dancing can be a fun way to release tension without feeling like a workout.
💙 Mel Mah’s Releasing Stress session is full of movement specifically meant to help you feel more at ease.
2. Getting enough sleep
Poor sleep can actually make anxiety worse, creating a vicious cycle of spiraling. Try these tips to get better rest.
Establish a routine: Go to bed and wake up at the same time each day to help regulate your body's clock.
Create a restful environment: Ensure your bedroom is cool, quiet, and dark. If necessary, consider earplugs, eye shades, or white noise machines.
Limit screen time: Reduce your exposure to screens at least an hour before bedtime, as the blue light can disrupt your body’s preparation for sleep.
💙 When you’re anxious, drifting off can feel impossible. When that happens, try our Falling Back to Sleep With Ease meditation.
3. Staying committed to hobbies
Hobbies and activities that bring you joy can provide a necessary distraction from anxiety.
Explore new interests: Try something you've always wanted to learn or explore, like painting, gardening, playing an instrument, or crafting.
Allocate time regularly: Dedicate specific times for activities to ensure they’re a consistent part of your routine.
💙 In The Power of Hobbies, author Elizabeth Segran explains why hobbies are so important.
4. Journaling
Writing down your thoughts and feelings can be a therapeutic way to process emotions and reduce anxiety.
Express yourself freely: Write your thoughts and feelings without worrying about grammar or punctuation.
Identify patterns: Notice patterns in your worries or concerns to help you address them effectively.
💙 Enhance your experience with the Rain on Leaves soundscape, which can set the mood for a calming journaling session.
5. Sharing with your community
Opening up about your experiences and feelings with trusted friends or family may provide emotional support.
Alleviate the burden: Talk about your fears and challenges to lighten the emotional load.
Strengthen bonds: Allow others to offer support, creating a deeper sense of connection.
💙 Meaningful Practice for Meaningful Friendship is a collection of meditations that can help you navigate relationships, even during tough times.
6. Attending support groups
Support groups connect you with others who are facing similar challenges.
Shared experiences: Learn how others cope with their breast cancer anxiety to gain new strategies and perspectives.
Emotional support: Be part of a community that understands your experience to help reduce feelings of isolation.
💙 We Were Made for Times Like These are guided meditations to help you find strength and resilience through life’s toughest moments.
7. Talking with a therapist
Professional help can be an invaluable tool in managing anxiety.
Cognitive behavioral therapy (CBT): Identify and change negative thought patterns driving anxiety.
Personalized strategies: Get tailored methods for coping with cancer in your specific situation.
Breast cancer anxiety FAQs
Is anxiety a symptom of breast cancer?
Anxiety isn’t a symptom of breast cancer, but a breast cancer diagnosis can trigger anxiety due to the uncertainty and fear associated with the disease. For those undergoing treatment or those who are in remission, anxiety can also stem from concerns about the effectiveness of treatment, side effects, or the cancer returning.
Can cancer cause anxiety symptoms?
The experience of having cancer, including breast cancer, can lead to anxiety symptoms. The stress of diagnosis, treatment, and the impact on your life and future can trigger significant anxiety. Additionally, some treatments and medications may have side effects that contribute to feelings of anxiety.
Why do patients with cancer experience anxiety?
Patients with cancer may experience anxiety for several reasons:
Uncertainty about the future: The diagnosis itself brings uncertainty about treatment outcomes, potential side effects, and the overall impact on life and future plans.
Physical and emotional impact: The physical changes and discomfort associated with cancer and its treatment can contribute to anxiety. Additionally, the emotional toll of navigating a life-threatening illness can be significant.
Changes in roles and relationships: Cancer can alter a person's roles within their family, workplace, and social circles, leading to concerns about dependency, financial stability, and the ability to maintain normalcy.
Fear of recurrence: Even after successful treatment, the fear that cancer might return can cause ongoing anxiety.
Treatment side effects: Some cancer treatments and medications may have side effects that include symptoms of anxiety.
How common is anxiety in breast cancer?
Anxiety is a quite common side effect among individuals diagnosed with breast cancer. Research indicates that a significant portion of patients with breast cancer experience anxiety at some point, including at diagnosis, during treatment, and post-treatment. The severity of anxiety can vary based on individual circumstances, including the stage of cancer, the treatment regimen, and the patient's support system and coping mechanisms. Recognizing anxiety in patients with breast cancer can help in providing psychological and emotional support as part of cancer care.
Calm your mind. Change your life.
Mental health is hard. Getting support doesn't have to be. The Calm app puts the tools to feel better in your back pocket, with personalized content to manage stress and anxiety, get better sleep, and feel more present in your life.
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