Tips for Staying Mentally Strong During Breast Cancer Treatment

With cancer, you’re always looking for an edge. And when you nourish your body with quality food, you emotionally feel like you’re better equipped for battle, believes Christine Allen, R.D. outpatient oncology dietitian at the University of Maryland Shore Regional Cancer Center in Easton, MD. “When it comes to food, there is definitely a mind/body connection,” says Allen. “If you are eating well and feel good about what you are eating, you will mentally feel better.” What to eat? Nothing exotic: The Mayo Clinic suggests focusing on fresh fruits and vegetables, whole grains, and lean protein.

Spending time down a rabbit hole of bad information adds to fears about cancer, says Catherine Alfano, Ph.D., the associate director of the Institute of Health System Science at the Feinstein Institutes for Medical Research in Manhasset, NY. “Even well-meaning friends and family may offer advice that is not appropriate for a patient’s individual situation, so it is important to seek information from your oncology team and trusted websites,” she advises. Alfano says the National Cancer Institute (cancer.gov), the American Cancer Society (cancer.org), and the American Society of Clinical Oncology (cancer.net) are all trustworthy sources.

Look, a breast cancer diagnosis is traumatic—and linked with depression, according to a 2022 study in the International Journal of Environmental Research and Public Health. Your first move: Connect with people who understand the psychological bombshell this diagnosis can drop. Your oncology team should provide the first line of support, but often, “in addition to these clinicians, patients may benefit from speaking with social workers or psychosocial oncology clinicians,” says Alfano. “These psychologists, psychiatrists, and counselors have special training in oncology” so they can understand the specifics of your treatment, and the impact it has emotionally.

As much as we grumble about the daily grind, the truth is, our daily routines help us feel grounded. “Many patients continue working during their cancer treatment, while others may need to take a leave of absence,” says Alfano. “Work can be a source of ‘feeling normal’ and of social support.” If you want to continue working but are experiencing difficulties juggling aspects of your job and cancer treatment, talk with your supervisor or employer about temporary accommodations that can help you do both, Alfano advises.

“Studies in women with breast cancer show that about 30 minutes of aerobic or aerobic plus resistance exercise performed at least three days per week can reduce feelings of anxiety and depressive symptoms,” says Kerri Winters-Stone, Ph.D., an exercise scientist and professor in the division of oncological sciences at Oregon Health and Science University in Portland, OR. “Being able to go out and walk for a half hour, a few days per week, can really help.” Don’t want to go it alone? Group exercise classes can be reassuring and motivating, says Winters-Stone. Find one at your local gym or search local Facebook groups for meetups.

Research suggests that when people express strong feelings related to their breast cancer, like anger or sadness, they are better able to let go of these feelings, according to the Dana-Farber Cancer Institute. Translation: You don’t have to pretend that you’re OK about getting cancer. Why would you be?! You may find it helpful to express what you are feeling to a friend, counselor, or another cancer survivor. Know that there is no right or wrong way to feel when you have been diagnosed with breast cancer—whatever you are feeling is normal for you.

Sleep disturbances can go hand in hand with breast cancer treatment, with 60% of women going through endocrine therapy for their cancer experiencing sleep problems, according to one study. That’s a problem since lack of sleep increases fatigue and leads to low mood, research shows. The first step in solving sleep problems may be in documenting exactly what is happening with your sleep (i.e., are you having trouble falling asleep? Or staying asleep?) and taking this information to your cancer care team. There may not be a quick fix, but together you can work towards getting the sleep you need.

Not the patient part. The go-getter, eff-cancer, I-got-this part. When you look better, it may help you feel better, but the fatigue and time constraints of breast cancer treatment can make your style situation feel hopeless. Clearly, you’re not the first with this conundrum, since clothing companies have developed fashion lines specifically for those undergoing breast cancer treatment. For example, one company provides clothing with style and function in mind—pockets that camouflage surgical drains and complete port and PICC line access built into the sleeves. Slip into something that feels good and looks good—and remind cancer who’s in charge.

Experts believe that expressing positive emotions may create a beneficial feedback loop that improves psychological and physical health outcomes for cancer patients. Plus, positive emotions are the building blocks for creating resilience, happiness, and life satisfaction, according research in Neuroscience & Biobehavioral Reviews. While it may be difficult some days to feel positive (another day of chemo? Yippee!), you can work to keep an optimistic outlook with tools such as mindfulness meditation or short, positive mindset videos online. No one is pretending breast cancer, or its treatment, is easy. But finding the proverbial silver lining just might help you get through it better.