Learning to relax


Having cancer can cause a range of emotions and you might find your usual ways of coping are no longer enough. It is important to remember that there is no right or wrong way to feel when you are faced with cancer, just as there is no one right way to cope.

Reactions

It is not uncommon to feel shocked or numb and find it difficult to take things in. You may feel angry, sad, fearful or anxious. Some people may find it hard to believe this is happening to them, while others may blame themselves, or something or someone else. Others may withdraw from their loved ones.

Regardless of the reaction, it can be hard to think clearly and logically. Feeling that you are not coping may make these emotions feel worse, but there are things you can do to help you cope.

What you can do

Whether you have cancer yourself, or are supporting someone with cancer, it is important to take good care of yourself. Coping with cancer can be challenging and different things work for different people.

Experiment to find what works best for you. Making too many changes at once may not be effective for some people. Instead, consider trying only one or two new things at a time. 

Learn about cancer

Talk it over

Seek support

Accept help and put yourself first

Try different ways of approaching problems

Exercise, sleep and eat well

Do things you enjoy

Seek comfort through spirituality

 

Relaxation techniques

Learning to relax your body and your mind may help you feel better and more in control. You may feel calmer and more capable of thinking practically about your challenges.

Learn to recognise when your body is tense. Sit quietly for a moment and listen to what your body tells you. Is your breathing fast and shallow, or is it deeper and more relaxed? Are your hands clenched? Can you sit still easily? If you recognise when you are tense, you may be able to do something about it. Give yourself a regular time to relax – maybe 10 to 15 minutes twice a day, or more if you wish.

Learning to relax may be challenging when dealing with the emotions of a cancer diagnosis and treatment. Health professionals at your hospital, such as a physiotherapist, occupational therapist or social worker may be able to provide you with information about relaxation classes at your hospital or in your community.

Relaxation methods you could try include:

  • Meditation – Learning to quieten your mind through mediation may help you think more clearly and feel calmer. There are many different types of meditation and it requires regular practice.
  • Massage – Massage will often relieve tension and make you feel more comfortable.
  • Hypnotherapy – Hypnotherapy can deeply relax your body and mind, helping you to manage anxiety and stress. It may also help to control pain and treatment side effects. It is important to go to a hypnotherapist who is properly qualified.
  • T’ai chi – T’ai chi is the ancient Chinese art of moving meditation. Movements create stability in the body, fosters a sense of physical control and brings stillness and balance to the mind.
  • Yoga – Yoga involves performing poses with the body, slowing and deepening the breath, and focusing the mind. There are many styles of yoga with varying intensity – some may not be suitable during certain stages of cancer.
  • A simple relaxation – Find a warm, quiet place. Sit in a comfortable chair, hands resting loosely, or lie on your back, arms resting by your side. Close your eyes and let yourself slow down, breathing in gradually and deeply. Hold the air for a few seconds and then let it go, breathe out. Feel your body go loose and limp. Let the tension slip away as the air flows out. Repeat.
  • Other complementary therapies.

Resources to help you relax

Listen to our Finding Calm During Cancer podcast, and join psychologist Dr Lisbeth Lane as she guides you through a series of meditation and relaxation practices.

Listen now

There are also a range of YouTube videos and apps dedicated to mindfulness, and some are free. These resources can vary considerably in style, so you might need to try several to find one that suits you.

 

Learning to Relax

Download our Learning to Relax fact sheet to learn more

Download now  

 

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