A cancer diagnosis is one of the most difficult news a person can receive. There are few life events as life altering as being sat down by a doctor and told that you have cancer, perhaps even given a timeframe for how long you have left to live. For many people, this feels at best like an overwhelming hardship and at worst, nothing short of a death sentence.
Of course this would impact your mental health. This scenario breeds helplessness and leaves a trail of emotional turmoil. The stress that is brought on can often feel overwhelming. It is, therefore, not surprising that many cancer patients are emotionally and mentally distressed through this time.
1 in 3 of all cancer patients have a psychiatric disorder and upwards of 42% for breast cancer patients in particular. The disorders include depression, anxiety, mood disorders and even symptoms of PTSD. Cancer patients also have an increased risk of suicidal ideations with suicide rates almost twice that of the general population!
These mental health conditions worsen cancer outcomes. Those with depressive symptoms have a 25-39% higher risk of mortality. That is significant! And tackling mental and emotional distress is vital in the treatment of cancer.
What can you then do to improve depressive symptoms and improve mental health overall?
Here are 8 tips to improve your mental health:
1. Take control of your cancer outcomes
This is the first point of recommendation for a reason. Before entering into the other strategies below I would like you to know something.
Your future is not predefined – it is not a forgone conclusion. There is hope. A diagnosis does NOT define you.
But not just that – you have a say in your cancer outcomes. You are not helpless or without options. You are allowed to receive a second and third opinion. You should always do your own research. It is important to take steps to improve your health daily outside of your cancer treatment of choice. It is impactful when you improve your diet, lifestyle, habits, mindset and more!
So take control today first. Know that cancer is NOT who you are.
2. Incorporate Physical Activity Weekly
Incorporate low intensity exercise a few times per week. Low intensity exercise promotes the growth of nerve cells and promotes increased neural connections in the brain. This improved brain function helps to improve mood and leave you feeling better.
If the motivation to exercise is lacking, start with 5 minutes per day and increase the amount you exercise by 5 minutes each time. Low intensity exercises may include walking, rebounding, swimming or light weight lifting.
3. Do Something That Brings You Joy
It’s important to take time for the things you love. What brings you joy? What could you do for hours and get lost in? Perhaps making music, swimming or sculpting.
Take this activity of choice and spend at a minimum an hour per week doing what you love. This step can improve your mood and energy and help you trade fear and anxiety for joy.
4. Prevent and Reverse Nutritional Deficiencies
Nutritional deficiencies have been shown to be connected to numerous psychiatric conditions. Deficiencies most commonly associated with poor mental health are omega 3 fatty acids, various amino acids, B vitamins/folate and magnesium.
Consume foods high in omega 3 fatty acids like fish and seafood to support chemical pathways vital in brain function. Obtain sufficient amino acids to prevent deficiencies in neurotransmitters like serotonin and dopamine. You can find quality amino acids in grass fed meat and eggs, tofu, chia seeds and quinoa.
Consume foods high in folate like beans and lentils, eggs and green leafy vegetables. You can also find magnesium in pumpkin seeds, almonds, spinach and cashews.
It is also important to avoid the foods that deplete your nutrient stores. This includes foods with added sugar, caffeine, alcohol and processed foods.
I recommend completing lab work to assess for any nutritional deficiencies. Then adjust your diet accordingly to consume the foods high in the nutrients you’re low in. If you struggle to meet your dietary needs through food, supplementation is important.
5. Include Relaxation Techniques Daily
Research suggests meditation, deep breathing and yoga help to improve mood and alleviate depressive symptoms. The simplest technique to begin to incorporate is deep breathing throughout the day.
Take a 5-6 second breathe in, pause for 5-6 seconds and then breathe out for 10-12 seconds. Repeat 3 times. This exercise takes less than 30 seconds and can be used multiple times throughout your day. This is a simple and effective way to create a state of calm, joy and balance.
Take advantage of low intensity yoga as well or explore meditation practices to harness even deeper relaxation.
6. Practice Gratitude
Research shows a notable improvement in depressive symptoms when gratitude is expressed through writing.
Now I understand this may be a difficult task at first. Quite frankly, when everything feels like it is going wrong, how do you find anything to be grateful for?
I challenge you though to sit down with a piece of paper and a pen and write down everything you have that you can be grateful for: family, friends, food in your stomach, roof over your head etc. Add this in as a daily practice for a few weeks to begin to reap the benefits.
7. Get Enough Sleep
Adequate amount of sleep and quality of sleep is important in having proper brain function. The key to improved sleep is in creating a healthy sleep routine.
During the day, incorporate time in the sun and some form of exercise to improve your sleep in the evening. At night avoid consuming food or exercising two hours before bed. Avoid blue light and screens an hour before bed. Also, avoid drinking alcohol at night. Alcohol decrease your quality of sleep and disrupts your sleep pattern.
Then turn your bedroom into a peaceful sanctuary where noise is limited, the room temperature is comfortable and enjoy non-bluelight activities before bed such as reading a book or writing in a journal.
8. Spend Time in Nature
Research suggest spending time in nature improves mental health. Take some time to walk in nature, sit under a tree or read a book in the grass each week. While seemingly a small step, nature can bring about a notable improvement.
If you would like guidance on improving your mental and emotional health throughout your cancer journey, set up a FREE 15 minute call with me HERE.
* These statements have not been evaluated by the Food and Drug Administration. The information in this article is not intended to replace any recommendations or relationship with your physician. Please review references sited in article for scientific support of any claims made.