Self-Care And Breast Cancer
When you're diagnosed with breast cancer, life becomes a whirlwind of emotions. As if it wasn’t already…No matter where you find yourself in the treatment journey, it’s easy to feel untethered.
While this is unsettling for women who are used to holding it down for their loved ones, it’s also an opportunity to find new methods to ground your energy. Over the last two decades, as both a personal survivor of and professional care provider for women with breast cancer, I’ve found some self care strategies that can help support you after breast cancer surgery, chemotherapy, and beyond.
How To Start A Self-Care Plan While Recovering From Breast Cancer
Now I know it sounds like a lot at first, but in the grand scheme of things it’s but a drop in the ocean - to start your breast cancer self-care plan, the first thing to do is carve out two hours a day for rest and relaxation. This time allows you to cultivate a sort of personal sanctuary and focus on yourself / your recovery in body, mind, and spirit.
This time isn’t all about relaxation, though that is a big part of it; it’s an investment in your wellness and vitality, two aspects of life that will pay dividends over the long-haul. It can be challenging for us to create so much space for down-time in our fast moving world. But, down-time isn’t inherently unproductive - in fact, it’s one of the most important things for a fuller, faster recovery.
Self-Care After Breast Cancer Surgery
Self-care for post-surgery breast cancer survivors is rooted in the understanding that healing is not necessarily linear. After two decades of professional experience and my personal battle, I believe that the full-circle breast cancer recovery journey is the true path to holistic wellness.
If you’ve just undergone breast cancer surgery, then hopefully the cancer is gone for good. However, many women are just beginning the long road to recovery. Either way, it’s essential to embrace self-care. It may be a cliché, but clichés exist for a reason.
This approach to self-care goes beyond getting your nails done, though it’s important to feel good in your body; it’s an all-encompassing expedition that prioritizes physical, emotional, mental, and spiritual elements. Our goal is to replenish the vital life force that will carry you through surviving and into thriving.
Gentle Physical Activities:
Keyword: gentle.
Start with slow, steady movements. Sometimes I Imagine myself as a monk in a mountain monastery, practicing the slow circulation of energy throughout my body. But usually I do yoga or go for walks in the Golden foothills.
Whether you prefer tai chi, yoga, stretching at the gym, or short walks around the block, the aim is to reconnect with your body and celebrate its capabilities. Your movements should not strain the surgical site. For insights into breast cancer surgery-specific movements, check out my blog about easy yet effective breast cancer recovery exercises.
Introducing activities that stimulate lymph flow and aid in reducing swelling can help you feel back in your body faster. Techniques such as light massage and simple movements that encourage lymphatic drainage can be hugely beneficial.
As you feel stronger, begin incorporating strength-training exercises tailored to your recovery stage to aid in rebuilding muscle and supporting bone health. Start with light resistance and gradually increase as your strength returns. It’s always wise to consult with specialists, like a physical therapist or a certified trainer, to ensure these exercises are safe and effective for your specific situation. However, the last thing we want to do is be afraid of our own body.
Mindful Rest And Relaxation:
Meditation, deep breathing exercises, journaling and other contemplative practices are incredibly therapeutic for mind, body, and spirit. They help you process the physical, psychological, and emotional aspects of your recovery, helping you cultivate a resilient mindset geared towards a healing heart and positive outlook.
Isn’t this stuff all “woo woo”? Well, actually it’s not. These practices have been scientifically proven to significantly benefit people with serious and chronic illnesses, like cancer. A pioneer in this space, Jon Kabat Zinn, developed the Mindfulness-Based Stress Reduction (MBSR) program in 1979, and since then it has been extensively studied.
This is a deeply meaningful topic to me, so I want to give some specific examples of these three practices and how they have been proven to help women recovering from Breast Cancer:
Meditation:
Research has shown that meditation can effectively reduce stress, anxiety, and depression, as well as improve emotional health and enhance self-awareness. Beyond that, it has been proven to lower blood pressure and even help people with chronic illnesses like cancer manage symptoms.
Breath Work:
Focused breathing techniques can activate the body's relaxation response, aka the parasympathetic nervous system. This activation reduces stress, lowers heart rate and blood pressure, and improves overall feelings of well-being.
Journaling:
A regular journaling practice allows us to process emotions, gain insights, and foster a sense of control and purpose in our lives which otherwise may feel out of our control. Studies indicate that expressive writing can improve mental health by reducing symptoms of depression and anxiety and even enhance immune function.
Get Some Sleep
Prioritize sleep! This is our body's dedicated healing time. Allow yourself to take naps as needed; but, the biggest benefits come from creating a bedtime routine that lets your body know it's time to unwind. Personally, I love reading a good piece of fiction while taking a warm bath to detach both mind and body from the day's deliberations.
Say “No”
Let boundaries become your best friend. Learning to say "no" is a crucial part of self-care. It's okay to set limits and prioritize your well-being. Your energy is precious; guard it and allocate it to what truly nourishes you.
Creative & Social Outlets:
Make space for the things that bring you joy and satisfaction. Painting, knitting, gardening, or playing music can be meditative and restorative, helping you remember the beauty in life's little things. Time spent in nature is a wonderful way to remember life’s inherent beauty.
While self-care is deeply personal and all about you, don't overlook the power of connection. Lean on your support network, join breast cancer survivor support groups like ours, or connect with other women who understand your journey. Sharing recovery experiences and support strategies is incredibly empowering as it reminds you that you’re not alone in this.
Concluding Thoughts
Remember, a dedicated two-hour self-care practice isn't selfish—it's essential. Many women are so good at being caregivers to their friends and family, but they’ve almost forgotten how to do it for themselves. You deserve it.
This time is a testament to your commitment to not just survive the ordeal but thrive after. As you move through your breast cancer recovery journey, lean into self-care and know that each step you take in nurturing yourself is a step towards a vibrant, fulfilled life after breast cancer.
In embracing this holistic approach to recovery, my hope for you is to rediscover your strength, find peace, and cultivate joy in every day. You've walked a challenging path, and now it's time to pave the way for a future brimming with health and happiness. Know you have support, I’ve been doing this a long time and have helped hundreds of women walk the path you’re on. If you’d like to learn more about how, let’s jump on a quick call where we can learn a bit more about one another.
Sincerely,
Dr. Kaycie Grigel
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