Cancer treatment can be chaotic, confusing, unsettling and disruptive – whether it’s spending a few hours in a noisy clinic or processing lots of new information. But it can be exhausting to be constantly focused on such an unwelcome, uncertain intrusion, and all its consequences. Dealing with change after change can result in exhaustion.
So it’s really important, especially at the time, to try and learn how to relax your mind and body as much as you can. Learning techniques to actively stop your mind from overworking can help you feel better, more in control, and enable you to handle the challenges ahead.
Firstly, try and learn to recognise when you’re feeling anxious and your body is stressed. It’s ok to feel it and sit with it, recognising that you’re uncomfortable, and ‘listening’ to what your body is trying to tell you. What is your breathing doing? Are you able to sit still? Are your hands clenched or sweaty? Jaw and shoulders tense?
Once you’ve recognised how your body feels, try and work out why you’re feeling that way, and what could have triggered those feelings. Then think about what you usually do to de-stress, and dedicate 10-15 mins (or more) to that activity if you can – walking, deep breathing, meditation, exercise / pilates / yoga, reading, listening to music, etc. There are many podcasts, apps and recordings available online designed specifically for relaxation or meditation, and it’s important to find one that suits you and your needs.
Try and work into your day a regular time to relax – maybe 10-15 mins (or more) twice a day. It can be helpful to practice this habit regularly even when it’s not a tense time because then it makes it easier to refer to when your emotions are out of control and anxiety is getting the better of you.
A simple relaxation:
Find a quiet, warm place where you’re comfortable, and sit or lie in a position where your body is most at ease. Close your eyes and focus on your breathing, allowing it to slow down, counting inhalation time and exhalation time. Hold the air in for a few seconds each time. As you exhale, let your body loosen and go limp, breathing the tension out with the air. Keep repeating, until you start to feel that your body is responding and becoming calmer.
Other techniques:
- Massage – designed to relieve physical tension from your muscles and enable your body to move more freely and comfortably. There are different types of massage: some are firmer and more therapeutic, for specific injuries or aches (ie. remedial, deep tissue and sports massages), and some for simple relaxation. Some massage therapists have had specific experience with people who have cancer, and many will visit people at their homes or in hospital.
- Meditation – helps to slow and clear your thinking, become more aware and present within each moment, and quieten your mind, hopefully bringing a sense of calm. It can go hand in hand with mindfulness. Guided imagery or visualisation helps you learn how to use your imagination and positive experiences to create healing thoughts. There are many techniques, many of which require regular practice (whether face-to-face in a class, or through a book, app, podcast, CD, etc), and it is likely to be of more benefit if you choose a technique that works for you.
- T’ai chi – an ancient Chinese art of ‘moving meditation’, combined with breathing techniques. These movements teach the body balance (‘yin and yang’), stability, stillness, and improves the person’s feelings of control.
- Hypnotherapy – designed to deeply relax your mind and body, enabling you to better process stress and anxiety. It can also help to manage pain and other side effects such as nausea. Make sure you visit a hypnotherapist who is properly qualified – generally a doctor or registered psychologist. It’s important to know that you cannot be hypnotised if you choose not to be, and you will not be made to do anything you do not want to do while you’re under hypnosis.
- Yoga – another form of physical ‘meditation’ and mindfulness, yoga involves learning to put your body into poses that deepen breathing, encourage stillness and focus the mind. Some styles of yoga are more vigorous (ie. ashtanga yoga) and some are more gentle (ie. hatha yoga). If you’re undergoing cancer treatment, it’s important to only do the level that you’re comfortable with, and not to push yourself beyond what is safe for you.
- Prayer – if you’re spiritual or have a religious faith, this can be an important part of your toolbox to foster a sense of calm and control during stressful periods. Churches can provide wonderfully supportive networks for people undergoing cancer treatment, and prayer groups can bring a sense of peace – whether you are involved personally or the group is praying for you without you physically present. Speak to your spiritual guidance counsellor or the minister / leader of your church / place of worship.
If you need help finding where or how to start any of the above you can call the RCA Specialist Cancer Navigators for guidance 1800 257 600.