After treatment finishes, many cancer survivors worry about the cancer coming back, and this fear of recurrence can persist for a long time. It is a very normal thing to experience, but it’s important to learn how to manage this fear so it doesn’t negatively impact your life.
Here are a few ways of dealing with these concerns:
- Since you’ve been living with the uncertainty of cancer for so long, it’s really important that you acknowledge and recognise that fear and anxiety are normal parts of survivorshipthe ongoing care and support people with cancer receive after cancer diagnosis and treatment, especially in the first year after treatment. Sometimes, this stress can manifest itself as a racing heartbeat or profuse sweating.
Ignoring these emotions or criticising yourself for being afraid only gives your fears the opportunity to grow larger and become more overwhelming. Talking to someone, whether it be a trusted family member, friend or mental health professional, can be helpful to diffuse your negative emotions. Talking through your thoughts out loud to yourself or writing them down in a journal may help you to process and figure out the exact reasons behind your fears, whether it be repeating cancer treatment, losing control over your life, re-hospitalisation, or dying. Most importantly, accept that you are going to experience some fear, and focus on ways of managing your anxiety – being aware that it may go through worse and better stages at certain times, especially in the lead-up to important tests, or around significant dates or anniversaries.
- Join a support group. Many cancer survivors find these like minded communities wonderfully supportive, giving them a chance to share feelings and fears with those who understand. These groups also create a sense of belonging and togetherness, which carries on through treatment and the transition back to a ‘normal life’, dealing with similar issues of survivorship.
- Try to work out what makes you de-stress. If you can figure out what calms you best, or improves your mood most, it’s likely to be a beneficial way of lowering your overall anxiety level, and you should consider incorporating the activity[ies] into your daily schedule. If you haven’t worked out what helps you, try a few out – like hanging out with friends and family, remembering your hobbies, going for a walk or other exercise, meditating, having a bath, visiting the beach or the bush, chatting with a good friend, reading a book or watching a movie.
- Stay well-informed and in touch with your specified healthcare team. Keep track of your recovery, your routine follow-up tests, and your scheduled medical reviews. Having this regularity can give you a better sense of control when so much else feels out of control. If you’re aware of what to look for in the case of recurrence, and know who to contact if you’re concerned, it can reduce the uncertainty you might have going forward. Knowing what to expect can reduce your worry and fear of the future.
Talking to your healthcare team about your worries can also address in more detail the risk of recurrence specific to you. This can be reassuring for some, with some more solid certainty. Generally, the more time that goes by, the less likely it is that the cancer will return.
- Look after your wellbeing. Try to maintain and perhaps improve your mental and physical wellbeing by eating nutritious foods, exercising regularly and getting enough sleep. Avoiding the addictions of smoking and excessive drinking can give you more of a sense of control over your health.
What do you do if you need more help?
Despite your best efforts to use that guidance above and reduce your anxiety, you might still find it too overwhelming, and this can indicate more serious psychological issues are at play. These symptoms listed below can suggest you might have serious anxiety or depression and you need to seek professional help as soon as possible:
- worry or anxiety that interferes in your relationships and/or daily activities, makes you cancel plans or follow-up appointments, and just generally hinders your usual lifestyle
- difficult concentrating and making decisions, forgetfulness
- no longer joy or happiness from previously enjoyable activities
- feelings of hopelessness about the future
- difficulty sleeping or eating in a healthy way
If you have noticed any of these feelings, it’s really important you talk to a healthcare professional or to someone who can point you in the right direction. We, at Rare Cancers Australia, have the resources and the skills to assist you with advice, support you in your distress, and guide you to the best place to seek help.
Authored by Dr Emily Isham