The Making of a Survivor

The Healing Path

Survivors are frequently blindsided by the difficult transition from active treatment to life after treatment. There is the expectation that once treatment is over, the experience is over. Unfortunately, this rarely is true. Many survivors struggle with separation anxiety and questions of uncertainty about next steps wondering, “How do I know I’m a survivor?” or “What do I do now?”

When thinking about survivorship, it is useful to think of it as a healing path. Keep in mind that cancer affects “the whole person” and good health is more than the absence of disease. The emotional toll of cancer should not be ignored. Physical healing, as well as emotional and mental recovery, is necessary.

The word heal comes from the Old English word “haelan” which means to make whole. Optimal health is the whole body in balance. When out of balance, there is a higher risk for illness and disease. Survivors struggle with difficult emotions about thoughts of recurrence. Some cycles of worry and anxiety are expected, but overwhelming feelings about day-to-day life can create unbalance and lead to depression so it’s important to check-in with anxiety.

The anxiety toll

A useful first step is to pay careful attention to feelings of anxiety. What does it feel like? How often does it affect relationships, work and overall life? Some common symptoms of anxiety are overwhelming fear, racing heart, intense preoccupation with thoughts, an inability to focus, and procrastination.

There is a clear relationship between anxiety and stress. According to research, roughly 500 genes are engaged by stress and affect systems throughout the body. Stress can’t be eliminated entirely, but there are surprisingly straightforward steps to reduce uncomfortable emotions and relax more. Anxiety can build if it isn’t given attention and directed into some kind of healthy coping tool.

Keep anxiety in check

• Recognize what triggers the stress and anxiety (doctor’s appointments, tests, blood work, particular people in your life, etc.)

• Focus on where the feeling of anxiety is in the body (headaches, stomachaches, etc.)

• Find tools to move from a fear-based reaction to responding with calmer behavior

• Limit things that cause upsetting feelings like watching the news or movies about cancer

• Find someone to talk to who is supportive and understanding

• Exercise even if just a walk around the block

• When anxiety feels overwhelming and ongoing, seek help from a professional counselor

Tools to explore

Journaling is a powerful tool for processing worries and gaining better control of emotions. Research backs up its powerful health benefits. James W. Pennebaker, a social psychologist and pioneer of writing therapy, has conducted numerous studies that demonstrate the benefits of expressive writing after trauma.

Research surfaces often about the benefits of opening up through writing. If starting a journaling practice seems challenging, there are many journaling books with exercises and writing prompts that make the first steps easier. Below are ten tips for journaling:

1. Find an uninterrupted space to write

2. Buy a journal and personalize it with healing and health themes

3. Close your eyes and take a few minutes to transition before you begin journaling

4. Create rituals to stay engaged. Make tea, light a candle or say a meaningful word or phrase

5. Write at the same time every day to help build routine

6. Start small and write between 5 – 15 minutes a few days a week, then build up to writing more often and for longer periods

7. Journaling should be enjoyable, and not a chore

8. Write whatever is on your mind without self criticism or editing

9. Remember that journaling is a process for honest reflection and expressing positive thoughts as well as challenging ones

10. Take time to reflect on how you feel after journal writing

Another tool to practice reducing anxiety is through simple breathing exercises. One of the easiest relaxation techniques is to take ten slow, deep breathes in and out from the diaphragm. Breathing deeply kicks in the parasympathetic nervous system. This system triggers the body to secrete hormones to help decrease blood pressure and heart rate and induce a relaxation response. Controlled breathing practice helps us feel calmer, improves mood, and can easily be practiced anywhere. (It’s also free!) The practice of yoga also focuses on breathing techniques and relaxes the mind and body helping improve our physical and mental health.

Connect with other survivors & supporters

The saying “to know the road ahead, ask those coming back,” affirms the countless benefits of being with other survivors at different stages of healing. Some patients may be reluctant to join a group, but interacting with other survivors offers a safe space, a unique bond and an opportunity for growth, support and inspiration.

Finding a combination of ways to build up physical and mental strength is best and is a lifetime journey and commitment. Focus on reasonable behavioral changes and be patient. Try shorter goals and include rewards. When trying something new, aim for on-going, buildable good habits.

And most importantly, remember to strive for the possibility of small changes and successes rather than perfection which is not possible.