Waiting for test results and having treatment can cause issues with managing emotions and struggling to sleep. This blog includes some mind-body therapy information, alongside some wellbeing tips. These may be useful if you are having trouble sleeping or want to try some new coping strategies.
Have you heard of mind-body therapies?
Mind-body therapies are based on the belief that what we think and feel can affect how our bodies function. They have no effect on the cancer but may be used to help you feel less anxious, improve your mood and help you sleep. They may also help with symptoms such as pain or help you cope with side effects caused by cancer treatment.
The mind-body therapies used by people with cancer in the UK include:
There’s more information about mind-body therapies on the Macmillan website.
“Waiting for results is difficult I have found that getting out walking or doing exercise really helps me to be more present in the moment and less in my own thoughts. If you can plan some nice things to do, and look forward to.
Earphones with Spotify and listening to podcasts, music and guided meditations also helps me at nighttime. I know this doesn't help relieve the situation, but hopefully these little things can help you find some distraction alongside the support of your friends and family.”
Community member, Melanoma forum
Mindfulness can help you pay more attention to the present moment. Helping you recognise your feelings and thoughts in a particular moment. Being mindful of this can help you understand yourself better and notice thought patterns and emotional needs.
Some people use mindfulness to help them sleep better and manage emotions. Try turning off your phone an hour before bed to help you wind down and get a better night’s sleep. Sit or lay comfortably and paying attention to thoughts, sounds, the sensations of breathing or parts of the body. Try bring your attention back whenever the mind starts to wander.
If you are awake in the night, you can find company in the ‘Awake and up all night’ discussion.
One member shared in the Cancer chat forum:
“Here I am again at silly o’clock, but what I’ve been doing lately is listening to a radio programme called, ‘In the Park” which can be found on DAB radio on the Magic Classical radio station. It is a combination of bird song and relaxing music starting at 5am and generally lets me have a couple of hours more sleep before I worry my way through the rest of the day. Time to make a cup of tea before I start today’s session! You might find it useful.”
“I do personally do meditation and some crafts which help my mind stay occupied. I am also going to start journaling as well, and this is because I am reminding myself that I am a fighter.”
Community member, Thyroid cancer forum
Picture yourself somewhere serene. Close your eyes, steady your breathing, and think of a calming place. Take 5 minutes today and let your imagination take you to your serene place.
Why not listen to the ‘relaxation’ audio in the Managing Breathlessness audio book.
“I also do 1/2 hour dance every day, loud music”
Community member, Living with incurable cancer forum
Listening to your favourite songs can lift your mood. Try having a 30 second dance party sitting or standing, on your own or with someone – dance like nobody’s watching! Put your song recommendations in the chat box below.
One of our Community Champions, ‘Weeme’, wrote:
“Music is one of my key coping mechanisms, and it has been a constant throughout the emotional rollercoaster ride of the past three years. Some days I just need its reassurance; others I need its anger and aggression to relieve my own frustrations. There’s a song out there for every emotion. There’s lyrics to touch the soul too. Sometimes it’s simply the tune that makes me smile as it triggers a “happy” memory. On other days, the lyrics seem to say the words or express the emotions that are tearing me apart. Then there are those songs that comfort and console me.”
Read their blog to find out how music helped her cope on the most difficult of days.
If there’s anything in particular you’d like the Community to focus or provide guidance on when it comes to our ‘Wellbeing Wednesday’ tips, let us know in the comments section below.
