What is counselling?

The consequences of cancer are not only felt by the body – your thoughts and emotions, can also suffer. About 60 out of 100 people affected feel depressed, sad or hopeless after the diagnosis.

Counselling offers help: it can support you with all the problems that are connected to your condition. Counsellors are there to support you in every phase of the disease and therapy.

They are experienced and specially trained professionals. They use tried and tested methods to better understand your problems and worries. With this knowledge, they create a plan or therapy approach that is precisely tailored to your needs. Counselling has proven its worth for many years. It is an integral and recognised part of cancer therapy.

What can a counsellor help you with?

A cancer diagnosis often triggers many worries and fears. These include everyday problems, but also major questions about life. Counselling offers help in all these areas. If your relatives are also struggling to cope with your disease they can also make use of these services.

Counsellors will support you with, for example:

• dealing with the various emotions and feelings that come with the disease
• social and legal issues
• professional and financial problems
• work-related issues (returning to work)
• applying for social benefits
• coping with stress with the help of relaxation techniques.

Author: Dr. Volker Henn| Reviewer: Dr. Christian Keinki

Sources:

• Mental health and cancer. (2022, November 7). Cancer Research UK. Retrieved January 12, 2023, from https://www.cancerresearchuk.org/about-cancer/coping/mental-health-cancer
• Zhu, C., & Boutros, P. C. (2021). Sex Differences in Cancer Genomes: Much Learned, More Unknown. Endocrinology, 162(11). https://doi.org/10.1210/endocr/bqab170
• Rubin, J. B. (2022). The spectrum of sex differences in cancer. Trends in Cancer, 8(4), 303–315. https://doi.org/10.1016/j.trecan.2022.01.013
• Cancer and your emotions. (2019b, February 28). Macmillan Cancer Support. Retrieved January 12, 2023, from https://www.macmillan.org.uk/cancer-information-and-support/treatment/coping-with-treatment/cancer-and-your-emotions
• Managing Distress. (2020, February 3). American Cancer Society. Retrieved January 12, 2023, from https://www.cancer.org/treatment/treatments-and-side-effects/physical-side-effects/emotional-mood-changes/distress/managing-distress.html

How do relaxation exercises help?

It is normal to feel stressed and worried after finding out you have cancer. But you can do things to reduce these negative feelings. Taking care of your mental well-being can help you in everyday life. It can also help your cancer treatment work better. You can relax and find inner peace in many ways—for example, mindfulness exercises, yoga and music therapies.

Many studies have proven that relaxation techniques:

• reduce anxiety and depression
• can reduce the sensation of pain
• Improve the quality of life.

Author: Dr. Volker Henn| Reviewer: Dr. Christian Keinki

Sources:

• Mental health and cancer. (2022, November 7). Cancer Research UK. Retrieved January 12, 2023, from https://www.cancerresearchuk.org/about-cancer/coping/mental-health-cancer
• Zhu, C., & Boutros, P. C. (2021). Sex Differences in Cancer Genomes: Much Learned, More Unknown. Endocrinology, 162(11). https://doi.org/10.1210/endocr/bqab170
• Rubin, J. B. (2022). The spectrum of sex differences in cancer. Trends in Cancer, 8(4), 303–315. https://doi.org/10.1016/j.trecan.2022.01.013
• Cancer and your emotions. (2019b, February 28). Macmillan Cancer Support. Retrieved January 12, 2023, from https://www.macmillan.org.uk/cancer-information-and-support/treatment/coping-with-treatment/cancer-and-your-emotions
• Managing Distress. (2020, February 3). American Cancer Society. Retrieved January 12, 2023, from https://www.cancer.org/treatment/treatments-and-side-effects/physical-side-effects/emotional-mood-changes/distress/managing-distress.html

Note: be sure to discuss your feelings with your medical team. They can suggest tips and therapeutic options that can help.

The following 10 tips may help you deal with your emotions in a more effective way.

1. Inform yourself and learn new ways of dealing with your feelings

Look for information about the feelings you are experiencing. This is something you can do by yourself. Try searching the internet for advice and background information. You can also try reading books on the topic. But make sure you are getting your information from reliable sources.

2. Talk or write about how you are feeling

It’s a good idea to share your feelings with others. Talk to your friends, family, counsellors or a support group about what’s upsetting you. Some people feel uncomfortable talking about or sharing their emotions with others. If this is the case for you you could try writing your feelings down on paper. You can even tear it up afterward and throw it away if you like. The main goal here is to get your emotions off your mind.

3. Don’t blame yourself

Remember that anyone can get cancer. It sometimes just comes down to luck!
Some people believe they brought cancer on themselves by doing something wrong like drinking too much alcohol, smoking, eating too much meat or not getting enough exercise. Behaviours or unhealthy habits can indeed increase the risk of cancer. But not everyone who lives an unhealthy lifestyle develops it. Sometimes there is no obvious reason.

What’s important for you now is to focus on your current situation and the future. Positive thinking will help you a lot now.

4. All your feelings are valid

Do you feel sad or angry? If so, try not to bottle these feelings up. Accept your emotions as they are and understand that they are natural. On a bad day, you might even find yourself unable to move from your bed or feel that the only thing you want to do is cry. You don’t have to be ashamed of these feelings, they are completely normal as long as they don’t persist.
Just remember that tomorrow is a new day, you might find that your mood has been lifted and that you are able to laugh and enjoy your surroundings again.

5. Find ways to relax

Ask yourself what helps you to relax. Meditation, yoga or relaxation exercises can help. Or even a long bath or a walk in the park. Try to take time for yourself and enjoy it.

6. Stay active every day

Are you doing quite well so far? Do you feel strong and energised? If so, try to keep yourself active or get some exercise. Go out, meet some friends or go for a walk.
But remember not to overexert yourself. Listen to your body. Even small things like a short, gentle yoga session or a daily walk can help!

7. Do things you enjoy

Do you have any hobbies? At times, distracting yourself with things that you enjoy can also be a good strategy to rid yourself of troubling thoughts.

8. Make a schedule and a list of things you need to do

Make a schedule of all your appointments and plans. Setting a daily schedule can give you a sense of control.

9. Eat well and take care of yourself

Tasty, varied and regular meals can help you get through a tough day. Eat what you enjoy and what makes you feel good but try to maintain a balanced diet. Also, it’s best to avoid alcohol and cigarettes.

10. Take one step at a time, live day by day

Set yourself achievable goals. For example, ‘I’m going to get up today and go for a walk down the street.’ Or: ‘I’m going to call a friend for a quick chat today’. These can be big personal achievements if you find yourself struggling with everything right now. Give yourself a pat on the back for every task you accomplish.

Author: Mika Editorial team| Reviewer: Dr. Christian Keinki

Sources:

• Cancer and your emotions. Macmillan Cancer Support. (2022, February 28). https://www.macmillan.org.uk/cancer-information-and-support/treatment/coping-with-treatment/cancer-and-your-emotions
• Emotions and cancer. National Cancer Institute. (2023, August 15). https://www.cancer.gov/about-cancer/coping/feelings
• Managing emotions. Cancer.Net. (2022, February 11). https://www.cancer.net/coping-with-cancer/managing-emotions
• Managing your emotions. Coping with cancer | Cancer Research UK. (2022, November 8). https://www.cancerresearchuk.org/about-cancer/coping/mental-health-cancer/how-cancer-make-you-feel/managing-your-emotions