Self Care with a Cancer Diagnosis

Being diagnosed with Chronic Lymphocytic Leukemia (CLL) can understandably make anyone feel as if their life has been put on a roller coaster - with ups and downs on a ride that never seems to stop. In this case, there may be fear, worry, and a lot stress, and that is the time to prioritize your health and well-being with some focus on yourself. 

When you feel the need to recharge your batteries, here are some helpful ways to help you do just that:

1. Take a break when you need it, slow down, and find some quiet time. Find a place that’s easy for you to do that, whether it’s sitting on your couch or on a porch swing outside. When you build in time for relaxation, you’re strengthening your ability to cope.
2. Do calming activities that you enjoy. Do you enjoy reading? What about fun puzzles, knitting, or spending quality time with a faithful companion animal? Think about what you love to do, and make time for it in your schedule.
3. Start a cancer journal. Whether or not you feel you’ll want to revisit your feelings or share them with anyone, a journal is the perfect outlet for processing emotions. Why? Studies have shown that the emotional release from journaling lowers anxiety, stress, and can help you sleep better.
4. Ask for help and accept help when it is offered. When someone offers to help you, it’s OK to accept it. You can’t always do it all, and getting help with meals, buying groceries or trips to the store are great ways to save your time and energy.
5. Get more sleep. More sleep is good, just make sure it’s good, quality sleep. If you’re having trouble getting to sleep or staying asleep, talk to your care team!
6. Listen to music that you love. A study published in a trusted medical journal found that “music therapy and music medicine interventions may have a beneficial effect on anxiety, pain, fatigue, heart rate, respiratory rate and blood pressure in people with cancer” (Cochran Collaboration).  
7. Eat nourishing food. A healthy diet can help you maintain a healthy weight and help your body work its best. But did you know that certain foods can help your emotional well-being too? Look for foods that boost your energy and strength such as fruits, vegetables, whole grains, lean protein, nuts, beans, and foods rich in omega-3 fatty acids. Talk with your doctor before changing your diet.
8. Go for a walk, run or light jog. Virtually ANY form of physical activity like this (including swimming) is a great choice for building strength and reducing stress. Listen to your body and take breaks when you need to. Talk to you doctor before beginning a new exercise regimen.
9. Spend time with loved ones. Socialize with friends and family and maintain healthy relationships with those you know are caring and supportive. It may be hard to find the time but even if it’s a phone call or video chat, spending time with people who matter most to you is very important.
10.  Practice mindful meditation. Those who practice meditation are already sold on the benefits, but what does science have to say about it? Researchers from Johns Hopkins University in Baltimore, MD published their findings in JAMA Internal Medicine with evidence suggesting that mindful meditation can help ease psychological stress from anxiety, depression, and pain. 

Not sure where to start?

We mentioned Pack Health in an earlier blog post - they still have a few spots available for members with CLL, so if you want more of these quick tips, a Health Advisor can help! They are here for you, from helping you set weekly goals to creating meal and exercise plans just for you.

If you have CLL and don’t yet have your own personal Health Advisor, click here to take advantage of this free membership with Pack Health, no payment info required.