Why everyday coping matters during treatment
Treatment has its own rhythm: infusion days, recovery days, scans, waiting rooms, and stretches when side effects shape what you can do. The National Cancer Institute notes that cancer can bring a wide range of emotions, that feelings may change daily or even minute to minute, and that the physical side effects of treatment can affect your emotions too. If you are in pain or worn out, it is harder to feel steady.
Coping strategies will not change your medical treatment, and they are not a test you pass or fail. They are ways to give yourself a little more room on hard days. The ideas below are general self-care drawn from National Cancer Institute and American Cancer Society guidance. Try what appeals to you and leave the rest.
Plan around your energy
Fatigue can make ordinary coping much harder. The National Cancer Institute explains that cancer fatigue is different from everyday tiredness because it is not completely relieved by rest or sleep. Its suggestions for managing energy include:
- Start with what matters most: choose the activities that are most important to you and do them when you have the most energy.
- Plan time to rest, keeping daytime naps under an hour so nighttime sleep is not disrupted.
- Limit activities that drain you, and let others take some of them on.
- Tell your health care team if you feel very weak or tired, especially if you cannot do your normal activities.
Some people find it useful to keep a simple log of energy and mood alongside the treatment calendar. Over a few cycles, patterns may emerge, such as which days are better for seeing friends and which are better for staying home.
Keep some of your normal life
The National Cancer Institute encourages people who feel well enough to keep up with their daily routine, including work, time with family and friends, activities and trips. Things may need to happen at a different pace or time of day, but holding on to familiar parts of life can be a reminder that you are more than a patient.
Make room for enjoyment and humor
Joy is still allowed during treatment. The National Cancer Institute suggests doing something just for fun, not because you have to, while being careful not to tire yourself out. Humor can also help. For many people it is a way to gain a sense of control and relax, whether that means funny shows, podcasts, cards from friends, or laughing at the absurd moments that treatment brings.
Set goals to look forward to
Looking past treatment can help, too. Some people plan a trip, think about a class they have always wanted to take, or look forward to a family wedding or a new grandchild. A goal does not have to be big to give the weeks some shape.
Relaxation and mindfulness as everyday self-care
The National Cancer Institute reports that many people with cancer and their caregivers have found that relaxation techniques, meditation and mindfulness help them lower stress and cope with anxiety. The American Cancer Society similarly notes that many people find these practices help them feel less anxious during stressful moments, such as a medical test or treatment. You do not need special equipment, and the National Cancer Institute notes that even 5 or 10 minutes may help you feel better.
- Slow, deep breathing, letting your belly rise with each breath rather than just your chest
- Progressive muscle relaxation: tensing one muscle group for a few seconds, then releasing it, and moving through the body
- A body scan, lying or sitting comfortably and relaxing each area from toes to head
- Guided imagery: picturing a place that has felt calm or happy and noticing its details
- Mindful moments in ordinary life, such as paying full attention to a favorite song, a meal, or a slow walk outside
It is normal for your mind to wander; gently bringing attention back is part of the practice. If you use an app or online program, the National Cancer Institute advises sticking to well-known sources, such as those from medical schools or universities. These are general self-care tools, not a form of psychotherapy, and they work alongside medical care rather than replacing it.
Move, express, and focus on what you can control
Be as active as you can
Both the National Cancer Institute's fatigue and daily-life guidance note that physical activity such as walking may help people with cancer feel better and have more energy. Choose something you enjoy, and talk with your health care team or a physical therapist about what is safe for you before you start.
Let feelings out
The National Cancer Institute observes that people who express strong feelings like anger or sadness are often better able to let go of them. That might mean talking with a friend, another survivor, a support group or a counselor, or simply writing feelings down. It also encourages people not to force cheerfulness: having a bad day and saying so is allowed.
Look at what is in your hands
Much of cancer is outside your control. Some things are not: asking questions, keeping appointments, setting a daily schedule, and choosing where to put your energy. The National Cancer Institute notes that even setting a daily schedule can give people a sense of control.
When coping on your own is not enough
Self-care has limits. If sadness, worry or hopelessness stays heavy for weeks, if it gets in the way of daily life or treatment, or if old difficulties have resurfaced, it may help to talk with a mental health professional. Physical symptoms, sleep and appetite changes, and medication questions belong with your oncology team, since some of them can be caused by treatment.
Dr. Lehmann is a licensed clinical psychologist in Franklin, Michigan, with an insight-oriented, integrative approach that pairs understanding with practical feedback and coping skills. Read more about cancer-related emotional support, or about telehealth sessions for clients physically located in Michigan, which can be easier on low-energy days. If worry is the main problem, see Anxiety During Cancer Treatment. Community programs can help as well, including Gilda's Club Metro Detroit in Royal Oak (248-577-0800) and the American Cancer Society helpline at 1-800-227-2345.