Cancer treatments are over, but are you all better?
You or a loved one had cancer, treatment was administered, side effects were managed, a graduation from treatment was achieved. You’re back to your old self—right? Well, maybe not, and for those of you who have experienced some residual mental effects from such a diagnosis and battle, you are not alone.
PTSD may be a condition you’ve heard of in reference to our military personnel and their return from war torn countries. Flashbacks, anxiety, irritability, fears, and sleeping problems are some of the symptoms of the brain reacting to perceived dangers. It certainly does affect our military but the condition extends beyond just that population.
Doctors are now increasingly aware that PTSD involves people who have been exposed to stressors related to cancer and its treatments. The diagnosis is given, the treatment plan is defined and followed, and a period of recovery has been achieved, yet the brain is stuck. Previously innocent moments may now cause a host of symptoms ranging from bad memories to a quickening of the pulse and breathlessness. These new triggers can be from something as small as a song, a smell, or even a tiny package of graham crackers or saltines (as are frequently handed out in labs/chemo rooms in hospitals). Have you or a loved one experienced any of the below?
· Avoiding places, events, people, or things that bring back bad memories
· Strong feelings of guilt, hopelessness, or shame
· Trouble sleeping or concentrating
· Continuous feelings of fear or anger
· Loss of interest in activities and relationships that used to be enjoyable
· Self-destructive behavior, such as drug or alcohol abuse
· Frightening or unwanted thoughts
· Difficulty feeling emotions
If any of the above sounds like you or someone you know, keep reading for some strategies on how to move forward. Awareness of what is happening is the first key to working through the feeling. Take note of your triggers and write up a game plan using some of the below ideas to be prepared the next time it occurs.
First on the list should always be consulting with your primary care physician and evaluating whether you need help from a mental health professional. It is important to be able to express your feelings of fear, anger, and sadness. Qualified mental health professionals are able to not only listen and help you process your emotions but they are able to guide you through a process of desensitization which is incredibly effective with most people.
Keep a diary. Even if you are not comfortable with a traditional written journal, there are some new ideas that make a blank page less intimidating. Consider a bullet journal—to jot down thoughts in a list format, or a one sentence diary with the goal to just write a sentence a day. A prayer or spiritual journal, or a gratitude journal are a couple of other ideas that may help you refocus. For more in depth descriptions of these methods and visual aids, do a quick search online, “bullet journal”, “spiritual journal”, etc. will turn up lots of hits with really inspiring formats! We have written about bullet journals recently on our blog, https://thewholenessinstitute.wordpress.com/2016/10/31/bullet-journals-for-your-mental-health/ This writing exercise alone may not be the key to overcoming PTSD but used in conjunction with therapy it will help focus your efforts moving toward healing.
Support groups can be very useful for many. Sometimes it helps to know you are not alone and to feel the compassion of people who know what you have been through first hand. Find out what is available in your area by reaching out to the practice manager of your oncology office for current lists of active groups as well as meeting times, places, and costs. Or, take a look at http://www.cancer.org/treatment/supportprogramsservices/index for an online list of resources.
Exercise. This may be a hard one for some of you. Days, weeks, or months go by that you just don’t feel like moving your body but it IS important. Find something to do that you will enjoy. We are not aiming for running marathons (though if you’re a runner and that is your goal, that’s great!) Studies have shown that even a low impact exercise for 20-30 minutes a day will halt depression in people of all ages. If you’re in Arizona, this is a great time of year to get outside. Moderate temperatures make it enjoyable to get out and take a walk. Explore some areas you haven’t been before. Take a walk through the park around the world’s biggest fountain nearby in Fountain Hills, AZ. At the top of each hour you can see the water soar high into the sky and feel its mist in the air. Try out the Green Belt. You can access it for miles and at places it weaves through golf courses and ponds. Rest on a bench and people watch or gaze at the ducks. Do a yoga class even if it is something you’ve never tried before. The stretching of your body will feel great and give yourself permission to only what you’re able to. Not only are there resources in the community, but there are some great online sources too. Just type “yoga videos” into our fine friend Google’s magic box. Go dancing—country western, ballroom, hip hop—whatever your spirit, there’s something for everyone. No need to be good at it, just move!
Relationships are important. Family, and friends (both new and old), are a support system that cannot be overlooked. Different people may provide support in different ways to you and that is okay. Choose who to call or get together with based on what your needs are at the moment. Find someone empathetic if you need an ear. Someone funny if you need a laugh. Someone adventurous if you need to get out and do something. If you don’t feel you have enough friends in your arsenal, challenge yourself to make some new ones. Senior centers are available in many communities. New to the area? Look for a newcomer’s club. There’s also an online directory available in many large cities in the US, take a look at www.meetup.com for platonic friendship groups. They offer lots of different activities from sports watching to dancing to bicycling and many others. Use good judgement in going to meet up with people you don’t know and always make your safety a priority.
Lastly, and this one is a tough balance, stay informed. Keep aware of facts about your illness and your treatment. Discuss your symptoms and fears with your oncologist so that you may get correct information. Know what is typical so that you can combat fears based on valid knowledge. This can be a double-edged sword—do NOT spend your sleepless nights relentlessly looking at symptoms online. You are much more likely to turn up a host of inapplicable conditions than you are to assuage your fears. If you wake in the night fearful of something you are experiencing—write it down. Once you’ve put it on paper, tell yourself not to spend more time worrying, instead assure yourself that you won’t forget because you have it noted and make a call to your doctor in the morning if it is still a bother to you.
These ideas can be a great start to healing but remember, the best relief may be to use several of them in conjunction with one another. There is no magic cure but with open communication, time, and effort, you CAN be helped.
PTSD may be a condition you’ve heard of in reference to our military personnel and their return from war torn countries. Flashbacks, anxiety, irritability, fears, and sleeping problems are some of the symptoms of the brain reacting to perceived dangers. It certainly does affect our military but the condition extends beyond just that population.
Doctors are now increasingly aware that PTSD involves people who have been exposed to stressors related to cancer and its treatments. The diagnosis is given, the treatment plan is defined and followed, and a period of recovery has been achieved, yet the brain is stuck. Previously innocent moments may now cause a host of symptoms ranging from bad memories to a quickening of the pulse and breathlessness. These new triggers can be from something as small as a song, a smell, or even a tiny package of graham crackers or saltines (as are frequently handed out in labs/chemo rooms in hospitals). Have you or a loved one experienced any of the below?
· Avoiding places, events, people, or things that bring back bad memories
· Strong feelings of guilt, hopelessness, or shame
· Trouble sleeping or concentrating
· Continuous feelings of fear or anger
· Loss of interest in activities and relationships that used to be enjoyable
· Self-destructive behavior, such as drug or alcohol abuse
· Frightening or unwanted thoughts
· Difficulty feeling emotions
If any of the above sounds like you or someone you know, keep reading for some strategies on how to move forward. Awareness of what is happening is the first key to working through the feeling. Take note of your triggers and write up a game plan using some of the below ideas to be prepared the next time it occurs.
First on the list should always be consulting with your primary care physician and evaluating whether you need help from a mental health professional. It is important to be able to express your feelings of fear, anger, and sadness. Qualified mental health professionals are able to not only listen and help you process your emotions but they are able to guide you through a process of desensitization which is incredibly effective with most people.
Keep a diary. Even if you are not comfortable with a traditional written journal, there are some new ideas that make a blank page less intimidating. Consider a bullet journal—to jot down thoughts in a list format, or a one sentence diary with the goal to just write a sentence a day. A prayer or spiritual journal, or a gratitude journal are a couple of other ideas that may help you refocus. For more in depth descriptions of these methods and visual aids, do a quick search online, “bullet journal”, “spiritual journal”, etc. will turn up lots of hits with really inspiring formats! We have written about bullet journals recently on our blog, https://thewholenessinstitute.wordpress.com/2016/10/31/bullet-journals-for-your-mental-health/ This writing exercise alone may not be the key to overcoming PTSD but used in conjunction with therapy it will help focus your efforts moving toward healing.
Support groups can be very useful for many. Sometimes it helps to know you are not alone and to feel the compassion of people who know what you have been through first hand. Find out what is available in your area by reaching out to the practice manager of your oncology office for current lists of active groups as well as meeting times, places, and costs. Or, take a look at http://www.cancer.org/treatment/supportprogramsservices/index for an online list of resources.
Exercise. This may be a hard one for some of you. Days, weeks, or months go by that you just don’t feel like moving your body but it IS important. Find something to do that you will enjoy. We are not aiming for running marathons (though if you’re a runner and that is your goal, that’s great!) Studies have shown that even a low impact exercise for 20-30 minutes a day will halt depression in people of all ages. If you’re in Arizona, this is a great time of year to get outside. Moderate temperatures make it enjoyable to get out and take a walk. Explore some areas you haven’t been before. Take a walk through the park around the world’s biggest fountain nearby in Fountain Hills, AZ. At the top of each hour you can see the water soar high into the sky and feel its mist in the air. Try out the Green Belt. You can access it for miles and at places it weaves through golf courses and ponds. Rest on a bench and people watch or gaze at the ducks. Do a yoga class even if it is something you’ve never tried before. The stretching of your body will feel great and give yourself permission to only what you’re able to. Not only are there resources in the community, but there are some great online sources too. Just type “yoga videos” into our fine friend Google’s magic box. Go dancing—country western, ballroom, hip hop—whatever your spirit, there’s something for everyone. No need to be good at it, just move!
Relationships are important. Family, and friends (both new and old), are a support system that cannot be overlooked. Different people may provide support in different ways to you and that is okay. Choose who to call or get together with based on what your needs are at the moment. Find someone empathetic if you need an ear. Someone funny if you need a laugh. Someone adventurous if you need to get out and do something. If you don’t feel you have enough friends in your arsenal, challenge yourself to make some new ones. Senior centers are available in many communities. New to the area? Look for a newcomer’s club. There’s also an online directory available in many large cities in the US, take a look at www.meetup.com for platonic friendship groups. They offer lots of different activities from sports watching to dancing to bicycling and many others. Use good judgement in going to meet up with people you don’t know and always make your safety a priority.
Lastly, and this one is a tough balance, stay informed. Keep aware of facts about your illness and your treatment. Discuss your symptoms and fears with your oncologist so that you may get correct information. Know what is typical so that you can combat fears based on valid knowledge. This can be a double-edged sword—do NOT spend your sleepless nights relentlessly looking at symptoms online. You are much more likely to turn up a host of inapplicable conditions than you are to assuage your fears. If you wake in the night fearful of something you are experiencing—write it down. Once you’ve put it on paper, tell yourself not to spend more time worrying, instead assure yourself that you won’t forget because you have it noted and make a call to your doctor in the morning if it is still a bother to you.
These ideas can be a great start to healing but remember, the best relief may be to use several of them in conjunction with one another. There is no magic cure but with open communication, time, and effort, you CAN be helped.