Around 20,000 Australian women receive a breast cancer diagnosis each year. As the most common cancer in women, you have a 1 in 8 chance of getting breast cancer by the age of 85. If we include all cancers, one in two Australian women will be diagnosed with cancer by the age of 85.
Many of those experiencing cancer struggle with their mental health. About 1 in 4 people affected by cancer report possible depression and 1 in 5 report possible anxiety.
Breast Cancer Network Australia (BCNA) and clinical psychologist Dr Charlotte Tottman have joined forces on this article to help those affected by breast cancer to live well, their way.
1. Give yourself time to adjust
“After a cancer diagnosis, it’s normal to struggle through a period of adjustment as you come to terms with change,” says Dr Tottman. “How you navigate these changes can depend on who you are as a person, your previous experience of adversity, and your resilience.”
Anxiety is worrying about the future and fearing things that haven’t happened. It is a normal response to a diagnosis and comes in many forms.
“There are at least 12 different types of anxiety when it comes to a cancer diagnosis,” says Dr Tottman. “An appropriate level of anxiety can be a good thing because it helps you to develop strategies to deal with the physical, practical, or emotional challenges you’re facing.”
2. Understand your anxiety to manage it
According to Tottman, learning to sit in the discomfort that comes with anxiety is a powerful skill to develop, along with an understanding that it is temporary and will pass. “Anxiety will peak and then start to dissipate, so once you recognise this and learn how to sit with it, you are back in the driver’s seat,” she said. “The anxiety may still happen, which is normal, but it will no longer destabilise you.”
Understanding what triggers your anxiety and anticipating what symptoms you might encounter can also help you manage it, because you know what to expect. “You might experience physiological symptoms, such as a racing heart, a sick feeling in your stomach, light-headedness, or tightness in your chest,” says Dr Tottman.
3. Seek professional support
Cancer treatment itself can affect your normal functioning, so ask yourself whether you are struggling because of your mental health or physical health. According to Dr Tottman, it is common for those with cancer to experience emotional isolation, where you feel like no one else understands what you’re going through.
“Generally, I recommend seeking help if your anxiety or struggle to adjust is getting in the way of your functioning, impacting your sleep or relationships, or causing you a high level of distress,” she said. “Your GP – or therapist if you see one – can help assess where you are in terms of your struggle.”
An ongoing relationship with a therapist, a psycho-oncologist, or clinical psychologist can offer a safe environment. “Speaking in an unfiltered way can help you feel heard, seen and validated,” says Dr Tottman. “Talking to others who have a similar experience can also be valuable in helping you feel understood.”
4. Check in on ALL those affected
While someone may look outwardly well, they may still be struggling emotionally, so regularly checking in is important.
“People tend to flock in the early stages of a diagnosis and then vanish down the track,” says Dr Tottman. “That’s when the person who’s been diagnosed may feel the most isolated, so check in and ask how things are really going for them.”
It’s also important for carers to look after themselves. Dr Tottman said carers often feel invisible or put their own needs last. “Remember, if you are exhausted or unable to continue caring, it affects you and the person you’re caring for.”
5. Stay active and engaged
Moving helps your physical and mental health. “The silver bullet in all of this is exercise, so I recommend you stay mobile and active,” says Dr Tottman.
Exercise can help manage treatment and cancer related side effects such as fatigue, lymphoedema, pain and lowered bone density, reports the Breast Cancer Network Australia.
If you have recently been diagnosed with breast cancer, call the Breast Cancer Network Australia’s free helpline on 1800 500 258.
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