Breast cancer is a rollercoaster journey that no one anticipates, yet it brings with it a profound transformation.
As a two-time breast cancer survivor and a breast cancer coach in Singapore, I’ve experienced firsthand the emotional rollercoaster that accompanies a diagnosis. That’s why I’m here to share insights from my personal story and decade-long experience coaching others through this challenging time.
How to cope with a breast cancer diagnosis in Singapore
1. Set healthy boundaries from day one
From the moment you hear the words, “You have cancer,” your life changes. It’s crucial to protect your energy and well-being. This means saying no to activities and people that drain you and yes to those that uplift and support you.
You should be the one to decide who you talk to about your diagnosis and what you feel comfortable sharing. Your priority shouldn’t be to please others; instead, be pragmatic about what serves you in these overwhelming times.
2. Build your support team
Don’t compare yourself to other cancer patients; we all need our unique set of coping strategies and team to support us. Some want to share their experience with others, while others prefer to keep it discreet. Build a team that works for you! Surround yourself with people who make you feel heard, understand your needs, and can provide emotional and practical support. This might include family, friends, or colleagues.
Open and honest communication is key to maintaining healthy relationships. Let your loved ones know how they can support you, and be clear about your needs and boundaries. It’s important to recognise that your loved ones may be experiencing their own emotional responses to your diagnosis. Encouraging them to seek support can help them cope better and be more supportive of you.
Reach out to health professionals trained in cancer care for coping strategies tailored to your specific needs. Support groups can also offer a sense of community and understanding, allowing you to share your experiences with others going through similar journeys.
3. Foster resilience
Resilience isn’t about being strong all the time; it’s about finding ways to cope and adapt. Mindfulness can be a powerful tool for reducing anxiety and enhancing mental well-being. Simple practices like deep breathing, meditation, or mindful walking can help you stay grounded and present.
Incorporating mindfulness into your daily routine doesn’t have to be complicated. Start with a few minutes each day and gradually increase the time as you become more comfortable with the practice. Personally, I find serenity in spending time in nature, sitting in silence, and engaging in activities or spending time with people who make me laugh.
4. Maintain a positive outlook
This can significantly impact your recovery. Positive thinking doesn’t mean ignoring the reality of your situation but rather focusing on the aspects of life that bring you joy and hope.
Setting realistic goals and celebrating small victories can help you stay motivated. Whether it’s completing a round of treatment or simply enjoying a good day, acknowledging these moments can boost your spirits. Finding a sense of joy and purpose in everyday activities, no matter how small, can make a big difference in your overall well-being.
5. Prioritise nutrition and physical activity
Maintaining a healthy diet and staying physically active can significantly enhance emotional well-being during and after breast cancer treatment. Proper nutrition helps your body better cope with the side effects of treatment and supports overall health. Incorporating a balanced diet can boost your energy levels and improve your mood.
Physical activity, even in moderate forms like walking or gentle yoga, can reduce stress, anxiety, and depression. Exercise releases endorphins, which are natural mood lifters that help you feel more in control of your body.
Finding the right diet that met my needs and maintaining consistent exercise have been crucial pillars of my healing journey. I believe they’ve deeply contributed to my being cancer-free for 17 years.
6. Remember the power of gratitude
Practicing gratitude can profoundly impact your emotional well-being. By taking time each day to reflect on what you are grateful for, you can shift your focus from what’s lacking to what’s abundant in your life. This practice helps cultivate a positive mindset and improves your overall outlook.
A simple yet effective way to incorporate gratitude into your daily routine is by keeping a gratitude journal. Write down a few things you’re thankful for each day! Starting your day with gratitude sets a positive tone, and ending your day with gratitude has been proven to support better sleep.
Understand the emotions that come with a cancer diagnosis
A cancer diagnosis can trigger a vast array of emotions, from shock and disbelief to fear, anger, and sadness. Throughout my treatment journey and in my work with clients, I’ve observed that it’s common to enter “survival” mode, focusing solely on getting through the treatments. While this response is natural and can be effective for a while, it’s crucial to eventually process your emotions and seek support when you feel ready.
Reflecting on my own experience, it took a recurrence of cancer for me to understand the importance of addressing my emotions. While “powering through” was a strategy that helped me during critical times, particularly through chemotherapy, it’s not a sustainable long-term approach. Embracing and processing your emotions is essential for your well-being.
Take care of your long-term emotional health
This requires ongoing effort and dedication. It’s about discovering what makes you feel good and works best for you, and incorporating these activities into your non-negotiable routine. Consistency in self-care isn’t a luxury; it’s a necessity.
Tip: stay connected with your support system. It’s a long journey, and you shouldn’t go through it alone or feel lonely. Regularly check in with yourself and acknowledge your feelings. Keep setting new goals and finding new sources of joy and purpose.
Remember, your journey with breast cancer is unique, and it’s okay to seek help and make adjustments along the way.
