The focus of this month’s Wellbeing Wednesday is all about stress, as April is stress awareness month. As most of our members know, cancer can cause a range of emotions, including stress. Stress can impact mood, sleep, and overall wellbeing. Managing stress can be a challenge, so this blog features some coping strategies and lived experiences.
Change your environment
Something as simple as breathing in fresh air can help when stress gets out of control. When you feel under pressure, staying in the same environment for too long may make things worse. Before you know it, words seem to lose meaning and it’s hard to concentrate. Sometimes, it feels like your brain has suddenly stopped working, and this feeling can cause you to panic. Changing your scenery can help to refresh your thoughts and calm you down. Remove yourself from the stressful environment for a few minutes to remind yourself there is a bigger picture.
“Something my GP talked to me about was trying to get out for a walk regularly, especially if this can be around trees. Stopping and listening to bird song etc can help calm any stress I am feeling.”
Community member, Carer’s only forum
Try a ‘Brain dump’
A Brain dump is a term used to offload all the thoughts in your head. Making a list or writing thoughts down can help you deal with stressful situations. Sometimes thoughts can feel overwhelming so it can help to get the information out of your head and onto paper. You could use a diary, post-it notes, or even your phone. Find something that works for you and allows you to free up some space in your head. When things are written down in front of you, they can often seem more manageable and less intimidating.
Why not start your own blog here on the Community? Blogs can help diarise your experiences, and if you share with others how you are feeling, you may find you are not alone.
Click here to start your own blog. The blog post ‘Writing for healing’ has some useful tips to help you get started.
“One of my key coping mechanisms… is journaling. Have you tried it? Writing everything down can be so cathartic. Sometimes seeing the words written on the page takes the fear out of them too. If you've not tried it, give it go.”
Community member, Brain cancer forum
Exercise and movement
Exercise isn’t just for maintaining good physical health. It also helps your mental well-being. Even gentle exercise, like going for a walk, gives you time to focus on energising your body. Physical activity will also encourage your brain to release chemicals (called endorphins) that can lift your mood and help you handle stress. It can also make you feel more in control, because you’re doing something for yourself.
There are some tips for exercising safely when living with cancer on the Macmillan website.
“I know for me if I sit at home and worry, things feel worse. So, I try to exercise by walking, I try to eat healthily. I spend time with family and friends and I have hobbies.”
Community member, Womb cancer forum
Food for the body and soul
Eating a variety of fruit and vegetables, enjoying fresh food and drinking plenty of water will improve your mood and energy levels. For most people, a healthy diet includes lots of fruit and vegetables, some starchy foods, such as potatoes, some meat or fish, some dairy products, and a little fat, salt and sugar. It’s normal to not always feel like eating well, and sometimes we eat our favourite foods to treat ourselves. This is also important for socialising and enjoying our day-to-day lives. But in general, a healthy, balanced diet can help give us the energy we need to handle stressful situations.
What makes a healthy balanced diet? Read the information on Macmillan’s website
Talk about your feelings
Sometimes, stress can make you feel like withdrawing from people, as you might not feel confident putting your feelings into words. Communicating with people around you can help so your emotions don’t take over. Even if you don’t want to discuss the things making you stressed, talking generally can take your mind off things and help you relax. It’s often useful to remind yourself of what exists outside of the stressful situation you are currently experiencing.
The ‘Talking about cancer’ booklet includes some useful guidance on understanding people’s responses and how you can put your feelings into words. All Macmillan information booklets can be viewed online, downloaded or ordered from the website for free.
Start a discussion in our Online Community forums to connect with others who may be feeling a similar way.
“This forum can often assist with understanding and shared experiences.”
Community member, Bladder cancer forum
Do something you enjoy
Try setting aside some time, no matter how small, to do something you enjoy. It could be doing a hobby, reading a book, or watching some TV. Whatever makes you happy. Taking some time to relax is important for keeping stress levels low. The Express yourself forum is a dedicated space to share your creative work. Lots of members share poetry, art and other things they do to express themselves and their cancer experiences.
“I try to defuse these feelings by distracting myself with music, sometimes I watch some comedy which was a past favourite - even if I have seen the content many times before.”
Community member, Bladder cancer forum
Don't underestimate the power of sleep
While we sleep, our brains release chemicals that stop our bodies from making stress hormones. So, when we are having difficulty sleeping, our bodies never fully ‘calm down’. Allowing yourself time to relax before bed and creating a routine can help signal to your brain that it’s time to sleep. Being more active during the day, regulating the temperature in your bedroom or having a bedtime snack (avoiding caffeine, alcohol and sugar) may also help. You should do whatever creates a calm atmosphere that you feel comfortable in. If you continue to experience problems, talk to your GP.
If you are awake and up in the night, join the Cancer chat forum, where there is an ongoing discussion during the night.
“The other thing that helps some people is having a good sleep routine. I find I sleep better if I am physically tired (so I go for walks etc) and also have a winding-down, relaxing routine in the evening. I have something light for tea and then relax with a bit of tv or listen to music. I then turn it all off about an hour before bed and try to have a relax in a warm bath. I then have a drink and go to bed. I find that if I go to bed and try to get up at the same time each day- it can help. I try to keep my bedroom warm and cosy and just turn on my bedside light if needed.”
Community member, Womb cancer forum
Additonal support Resources
We hope the above can help you if you’re feeling stressed at the moment. Do you have any coping strategies to help with stress? Please share them in the comment box below so those reading this blog can find additional support.
