With cancer, your feelings may change from day to day, or even minute to minute. All of your emotions are natural and completely understandable. When trying to come to terms with a cancer diagnosis, there’s no right or wrong way to feel. There’s also no timeline for when you should experience certain emotions, nor a set order you should follow; your feelings aren’t a checklist.

Likewise, you’re in the driver’s seat when it comes to choosing how you want to cope. Though it may be tempting to try to ignore your feelings, research shows that finding healthy coping mechanisms can boost your mental and physical health during cancer treatment. That said, everyone deals with their feelings in their own way. Some unload them through activity, while others manage best by talking about them. Some strategies you may consider:

Make mindfulness a habit

Deep breathing, yoga, meditation, and progressive muscle relaxation are all mindfulness tools that can reduce stress and improve outlook after being diagnosed with cancer. Mindfulness has also been found to help manage distressing symptoms during treatment, as it emphasizes being in the present moment, not dwelling on past regrets or worrying about what’s to come.

Cultivate awareness 

Pay attention to and identify emotions as they arise—notice if specific people or situations consistently make you feel certain ways. Try to address the circumstances that trigger distressing emotions, whether it’s asking for a different nurse to administer your chemotherapy treatment or scheduling your appointments for earlier in the day, when you are less likely to feel fatigued (and therefore easily frustrated). On the opposite side of the coin, if there are certain friends, loved ones, or activities that make you feel good, book them into your calendar or simply make a practice of keeping them top-of-mind for moments when you need a pick-me-up.

Be real

This is not the time to pretend everything is okay. Acknowledging and expressing emotions, especially distressing ones, are important components of mental health. Find comfort and relief by communicating with family and friends who will be supportive, validating, and empathetic. Let them know when something is upsetting you, and talk through it out loud.

Seek support

You don’t have to be in major distress to call in the pros. Therapy and support groups are an option for all people with cancer—even those who are feeling just fine. A variety of options are available, from in-person meetings to online telehealth appointments and therapy apps for your smartphone.

The content on this website is intended to provide the best possible information for you, but should not be considered—or used as a substitute for—medical advice. If you have questions about your diagnosis or treatment, please contact your health care provider(s). For questions or comments about this content, please email us at [email protected]