Self-Care Series for Cancer Patients and Caregivers — Part 4 — Mental Self-Care.

(read part I of the series here)
(read part 2 of the series here)
(read part 3 of the series here)

mental self-care:

Mental health is a term used to describe an individual’s overall psychological well-being and involves processing all the information and experiences (e.g., abuse, trauma, joy, fear, etc.) we encounter in life. It can be affected by physical and environmental factors, such as; your family history and generational traumas, what your lifestyle and social environment is like, and biological factors, such as the function of your brain or genes. Mental health determines how you handle decision making, interactions with others, how you cope and process stress, how you focus and maintain concentration and improve how energetic you feel. Basically it’s the culmination of how you understand and process the world around you — what you think about your life successes, challenges, and experiences. With nearly 1 in 5 adults in the United States experiencing mental illness every year, it’s critical to take preemptive steps to support your mental health.

The first step in building a practice around mental self-care is objectively taking stock of your mental health. As an observer try to understand and reflect on an overview of your life and circumstances, notice any patterns. Once you have an understanding of your mental health blueprint you can start to develop a plan. Write it down if it helps. The goal in this category is to heal and understand anything in your mental health that may be undermining your life or your body’s ability to heal. There are a variety of things that you can do to build this practice, and once you start – the path will unfold for your particular circumstance and journey. Whether you are a patient, a caregiver or survivor there is much benefit in having a balanced mental self-care practice/routine. Activities such as therapy, journaling, lifestyle changes, joining a support group and meeting with a mental health care professional can get you started on the path to creating a mental self-care practice/routine. The pillars of mental self-care are; be physically healthy, be cognitively & emotionally healthy, have social support and connection, be aware of financially health status, be resilient and flexible, and have the ability to manage stress. These pillars are interconnected and interdependent. Neglecting one pillar can negatively impact the others, while strengthening all of them contributes to a holistic approach to mental health.

Physical health & Self-care:

(read part 3 of the series here for full article on physical self-care)
The mind and body interact and influence one another in complex ways. Physical self-care is crucial for mental well-being because it directly impacts mood, stress levels, immune system function and overall resilience. Any activities or behaviors that aid your physical body and keep it in good working condition on a more concrete level is good for the stability of your mental health.

The things that we do physically also impact us mentally — physical illness makes managing your mental well-being more challenging. Stress, lack of energy, poor sleep, and other problems will take a toll on mental health. Engaging in practices like exercise, healthy eating, and adequate sleep regulates mood, reduces anxiety, and improves focus, all of which contribute to better mental health. By prioritizing physical self-care, you're taking proactive steps to protect your current mental health and prevent any future mental health issues from popping up.

Having poor physical health can lead to a higher risk of developing mental health problems, and having poor mental health can negatively impact our physical health, which leads to a higher risk of chronic conditions. In the case of cancer diagnosis a person's mental health is significantly impacted which leads to a range of emotional and psychological challenges. Whether a caregiver or patient it's common for anxiety, depression, fear, and confusion to overwhelm. These mental health issues can affect a person's overall well-being and impact their ability to cope with, and heal from, cancer treatment.

cognitive & emotional health:

(see part 5 for more on emotional health and self-care)
As mental health is what you think about your life successes, challenges and experiences. Emotional health is how you feel about your life successes, challenges and experiences. Cognition is an important part of understanding mental health. Cognition refers to our ability to think and the abilities to recognize, obtain, comprehend, and answer information presented to us. Staying cognitively healthy means engaging in activities that stimulate the mind, such as learning, problem-solving, and memory games.

Cognitive health is directly related to overall mental health. Examples of cognition include concentration, the ability to remember things, analyzation, problem-solving, categorizing, and reordering. We need to be able to do all these things to be successful in our daily lives in work, academic, and social environments. For those suffering from mental health issues, the ability to perform even the most basic cognitive tasks can be nearly impossible. Some signs of cognitive dysfunction include: unable to problem-solve, confusion, poor decision making, regular headaches, decline in performance either at work or school, difficulty concentrating, trouble focusing or thinking clearly, memory loss, or difficulty sleeping.

Just as our bodies thrive on physical exercise, our minds flourish with cognitive stimulation. Strengthening and exercising the brain can go a long way when it comes to improving cognitive function. There are exercises that will not only improve your cognitive health but your overall mental health as well. Start with puzzles, writing, reading, cooking, art, playing an instrument, or anything that stimulates your mind, memory or learning. Whether experiencing a cancer diagnosis or just trying to stay healthy cognitive stimulation is beneficial for overall wellness.

Social support & connection:

Maintaining strong social ties to community is vital for positive mental health outcomes. Social wellbeing is generally defined as social acceptance in community; feeling happy to be a part of society; connection with others and believing that you have a role to play, displaying empathy, compassion and generosity; having good relations with others; and having a support network — relationships with other people (family, friends, colleagues, romantic partners, etc.).

Making a positive contribution to society and giving back to others in some way develops a healthy sense of self for the individual and creates a role in a social circles which aid you in feeling happy and content with life. Strong, healthy relationships have a positive effect on mental health; bringing companionship, support and enrichment — crucial parts of life. Those who have friends and other healthy relationships are generally physically and emotionally healthier with a better quality of life.

Our relationships and community involvement foster a sense of belonging, support networks during difficulties, and opportunities for meaningful engagement – all protective factors against mental instability or illness. Social connections are very important when dealing with stress or mental ill-health or feeling like you need support. Having this sense of togetherness, acceptance and a social role can make you feel like you’re not alone, give you strength to face challenges and make you feel purpose.

In the case of a cancer diagnosis, a solid support system is key to the health of cancer patients and caregivers. It provides courage to fight, companionship, empathy, normalcy, support and aid with medical appointments, home care support and much more. Social support can offer assistance in a variety of ways. It could be as simple as listening and providing understanding and love during the processing of emotions or offering practical support such as running errands, cooking dinner, getting groceries or cleaning the house. Having a good social support system is an essential part of mental self-care, it reduces stress, fatigue, anxiety and depression. It also improves mood, confidence and resilience.

Activities such as therapy, journaling, and lifestyle changes can get you started on the path to creating a mental self-care practice/routine. For more formal social support, look for a mental health care professional or join a support group either in person or online. For cancer and caregiver specific support groups, programs and information visit the Screening & Support page in the resources center.

financial health:

Financial wellness is another important aspect of mental health and self-care. Mental health and money are closely intertwined, with financial difficulties often contributing to mental health problems and vice versa. Financial wellness is defined as feeling secure about any future financial situations that may arise, and knowing that things like payable debts are part of a healthy financial life. Financial wellness is not about earning or having a certain amount of money in your bank account. It's more about being in control of your finances, having the ability to manage financial setbacks and the means to achieve stable finances and life goals.

Our financial wellbeing can impact all aspects of our lives, because money is one of the biggest causes of stress it’s easy to see how the status of our financial health is linked to our mental health. Financial worries, like debt, job loss, or unexpected expenses, can cause significant stress. Stress caused by financial issues affect sleep, self esteem and energy levels. It also affects mood and can bring up feelings of anger, shame or fear, and has the potential to cause tension and arguments with those closest to you. It may lead to anxiety, depression, feelings of hopelessness and other mental health issues — impairing cognitive functions and making it harder to manage finances and make sound financial decisions. Those struggling with money may withdraw from social activities, leading to loneliness and isolation, and some individuals may even turn to alcohol or drugs to cope with or escape from financial stress.

The cost of medical treatment is among the many concerns you may have if you, a friend, or family member has been diagnosed with cancer. Many with cancer are not able to work full time or at all, both during and after treatment. Household income may also be affected if a caregiver is not able to work either. Having a cancer diagnosis can create significant financial strain. High treatment costs, out-of-pocket expenses, home care, potential income loss, and non-medical expenses such as travel, loss of insurance coverage and debt unquestionably cause an impact on quality of life. Many cancer survivors experience financial hardship, with most spending a significant portion of their income on medical care.

Financial health can be a difficult part of life, but it doesn’t have to be. Whether dealing with a cancer journey or just navigating the normal financial stressors of life there are things you can do to alleviate financial stress. It is important not to let bills pile up and go unpaid — create a budget, prioritize and track all spending, build an emergency fund with automated savings, reduce debt, explore new ways to increase income and and address any mental health impacts adding to the strain. In some cases, seeking professional financial advice may be needed. Oncology social workers, case managers, doctors, and oncology nurses can help or provide referrals to support services and financial resources. In addition to information from social workers and other health care providers, there are also several national and local service organizations that help people with cancer who are facing financial challenges. For detailed financial support groups, programs and information visit the Screening & Support page in the resources center.

resilience & flexibility:

Resilience is the capacity to navigate, adapt and to recover swiftly from stress, difficulties and the challenges of life. Having the ability to forgive our mistakes helps us bounce back from hardships and learn from these experiences — enabling us to grow. Flexibility give us the mastery to adjust our thinking and behaviors in real-time — helping us better understand situations, adapt, and react the best way possible.

During periods of illness, particularly chronic conditions, fostering both resilience and flexibility is vital for navigating challenges and maintaining a healthy sense of well-being. Individuals who are resilient and flexible tend to be more proactive in managing their health, including adhering to treatment plans, nutrition goals, and exercise routines which has shown to reduce complications and lead to better long-term health outcomes. Generally, resilience and flexibility empower individuals to navigate the complexities of life’s challenges, manage the associated stress, and maintain a sense of purpose, even when facing significant illness. This also promotes a positive outlook and better emotional regulation, giving you the tools to manage the emotional impact of everyday life or your cancer diagnosis.

Resilience
Achieving resilience does not come easy. But it’s important to build this skill so you have the tools to manage difficult emotions and circumstances more constructively. Every human makes mistakes and errors in judgment, what matters most is how we deal with these adversities and how we interpret our wrongdoings. Not allowing yourself to be paralyzed by life challenges will also build mental toughness and a strong character.

Scientific evidence strongly links resilience and overall health. Resilient individuals are better equipped to manage stress, overcome challenges, and maintain physical, emotional and mental well-being. This ability to adapt and recover from difficulty can help prevent the negative health impacts of chronic stress and illness, potentially reducing the risk of a variety of diseases. Studies show that people with higher resilience scores tend to have lower levels of inflammation, exhibit better immune function and have faster illness recovery. Resilience also correlates with improved stress management, which directly impacts physical, mental and emotional health. Additionally, resilient individuals tend to engage in healthier behaviors, such as maintaining regular exercise routines and balanced nutrition — further contributing to disease prevention. Resilience is not a fixed trait but is developed and strengthened through intentional practices and techniques.

One way to begin building resilience is to recognize the lessons that can be learned from adverse experiences. Key strategies in developing resilience include practicing gratitude, mindfulness meditation (see more on mindfulness in part 5 emotional self-care) reframing challenges/negative thinking patterns, and cultivating self-compassion and forgiveness. You can significantly improve your physical and mental resilience by integrating small, consistent changes, such as regular exercise, a nutrient-rich diet, quality sleep, stress management routines, practicing gratitude, embracing difficulties as opportunities for growth and learning, focusing on hard work, persistence and fostering strong social connections. Reframing your thinking to a growth mindset will enable you to overcome any obstacle. Optimism and adaptability play important roles in overcoming life’s challenges and developing mental resilience. These habits improve immune function and foster adaptability and a positive outlook, which are essential for thriving in the face of life’s hard lessons. It is often hardships that make us stronger individuals and more adept at conquering our fears. By cultivating a toolkit of strategies, you will have a more resilient mindset. A strong mental and emotional foundation enables us to appreciate relationships, reduce stress, and achieve overall well-being, as well as, acts as a protective barrier against future mental health issues. Start by incorporating one new habit today, and watch your resilience and health grow stronger over time.

Flexibility
Psychological flexibility is crucial for maintaining good mental health as it enables individuals to adapt to life’s ups and downs while maintaining a positive outlook. Mastering this skill allows for adjustment to thinking and behaviors in real-time. The ability to adapt to new or complex situations is an important tool for changing old habits as well as being able to let go of emotional baggage, grudges and/or resentments. Staying flexible in regards to life’s inevitable surprises aids you in achieving healthy mental habits and keeps you moving forward in life. Being flexible and open to new experiences allows you to learn new things. It also helps you adapt to changing circumstances, which can help you function more effectively in any environment.

One definition of flexibility is having the capacity for living in the present and acting on long-term goals rather than short-term urges. Being psychologically flexible allows the individual to not only accept difficult emotions, but to adapt during chaotic circumstances and react in new, creative and healthier ways that align with personal goals, values and core beliefs. This ability also plays a vital role in health and well-being, creating better mental health outcomes, including reduced anxiety, depression, and trauma (trigger) responses. Furthermore, flexibility can boost our confidence and self-esteem and can even improved inter-personal relationships.

To improve mental flexibility, focus on becoming more aware of your thoughts and words, practice mindfulness, actively seek out new experiences, and challenge any unhelpful thoughts, assumptions, and/or beliefs. Engage in activities that promote adaptability, like embracing new things, changing your routine, and considering perspectives other than your own. Instead of seeing setbacks as problems, view them as opportunities for growth and learning, engage with people from different backgrounds and actively listen to their ideas, be willing to adjust your plans and perspectives when new information arises, step outside your comfort zone by learning a new skill, exploring a new hobby, or visiting a new place. Prioritize adequate sleep, exercise, and a balanced diet to improve your ability to regulate emotions and manage stress, which can hinder mental flexibility.

One way to improve your mental flexibility is to become aware of when you are getting stuck in a thought loop. Individuals can better let go of negative or unhelpful thought and behavior patterns by staying flexible. Rather than getting stuck in rigid routines and behaviors that usually make problems worse, you can respond in healthier, adaptive ways. This not only helps you better respond to adversity, but it also helps you cope with setbacks when they do occur. By actively practicing these strategies, you can develop a more flexible and adaptable mindset, which will enhance your creativity, improve problem-solving abilities, promote a sense of calm, and boost overall well-being. Essentially, flexibility empowers individuals to respond effectively to the complexities of life, promoting resilience, well-being, and a greater capacity to thrive.

stress management:

Everyone experiences stress at various times in their lives, it is inevitable — but learning how to manage it is key to protecting your mental, physical and emotional health. Stress is a normal reaction that occurs when you encounter changes or challenges (stressors). Your body responds physically, emotionally and mentally to stress. Stress can impair cognitive function, leading to difficulties with concentration, memory, and decision-making. When dealing with stress, it’s important to have an “active coping” mindset, rather than avoiding the problem(s). By managing stress effectively, individuals can improve their cognitive function and increase productivity.

Effective stress management is crucial for mental self-care because stress can significantly increase the risk of developing mental health disorders like anxiety and depression, and it can also worsen existing conditions. Even worse, chronic stress, elevates cortisol levels and is linked to various physical health problems, including cardiovascular disease, high blood pressure, inflammation, and weakened immune function — making you more vulnerable to illnesses and long-term conditions. By managing stress, individuals can positively impact physical health by reducing their risk of developing these conditions, as well as, by improving sleep quality, boosting mood, and fostering a sense of calm and balance. This can lead to a more positive outlook on life and improved overall physical, emotional and mental health.

Managing stress is crucial for individuals with cancer, as stress can negatively impact both physical, emotional and mental health. Coping with a cancer diagnosis, or caregiving for patient with a cancer diagnosis, is one of the most stressful experiences that can occur in life. What is important for patients is that the reduction of stress may very well improve chances for recovery. When it comes to health and wellness for those in the cancer journey, acknowledging and identifying the stressors and knowing where and how to get help is very important. Be sure not to deny the stressor, ignore the stressor, or try to distract yourself from the stressor. It is also important to avoid blaming yourself or your body for what’s happening. Take control by tackling the stress head-on, develop a routine for healthy stress management and stay active in your social life.

Stress management involves using techniques to improve how you respond to life stressors. It consists of a wide spectrum of techniques and psychotherapies aimed at controlling a person's level of psychological stress, especially chronic stress, generally for the purpose of improving the function of everyday life. Managing stress means developing skills to efficiently manage stressors and setting aside time to prevent or ease stress-induced symptoms. Time management strategies can also aid in alleviating the burden of feeling overwhelmed, thereby promoting a more balanced lifestyle. By taking control of your stress levels and rest periods, you can create a more harmonious and mentally healthy life.

Here's why stress management is so important for mental health:

Stress management techniques help individuals build resilience, improve their ability to cope with challenges, and enhance overall well-being.
Managing stress reduces the risk of mental health disorders and enhances cognitive function.
Facing and neutralizing stressors improves physical health, emotional resilience and promotes overall wellness goals.
Stress can disrupt sleep patterns, leading to insomnia and other sleep disorders. Effective stress management techniques can promote
deeper, more restorative sleep, which is essential for both physical and mental recovery, as well as recovering from illness.
Effective stress management strengthens relationships and can lead to improved communication and more stable relationships with family, friends, and colleagues.
Managing stress will enhance your concentration, leading to increased productivity and better performance in all areas of life.
Stress management proactively safeguards your physical, emotional and mental health against the damaging effects of chronic stress.
Stress can negatively affect the immune system, potentially hindering the body's ability to fight disease, including cancer.
Chronic stress elevates cortisol levels, which may contribute to cancer progression and metastasis.
Some studies suggest that effective stress management may be associated with better clinical outcomes for cancer patients.
Managing stress can improve a overall quality of life, making the journey more manageable.

Stress can manifests in various ways, including physical, emotional, and behavioral symptoms.
Symptoms of stress and signs you’re in need of stress management:

Feeling irritable, withdrawn, mood swings, or short-tempered.
Experiencing persistent headaches or muscle tension. Neck, shoulder, and back pain can result from prolonged muscle clenching due to stress.
Changes in sleep patterns. Difficulty falling asleep, staying asleep, or sleeping too much can be signs of stress.
Difficulties with concentration, trouble focusing on tasks, memory issues, and decision-making.
Increased use of destructive substances like alcohol or drugs.
Experiencing stomach aches, diarrhea, constipation, and other digestive problems or drastic changes in appetite.
Stress can exacerbate or trigger skin conditions like hives or rashes.
Stress can lead to temporary increases in blood pressure, which can become problematic with chronic stress.
Social withdrawal, and feeling overwhelmed, worried or constant anxiety.
Depression or losing interest in activities or hobbies that were once enjoyable.
Increase in nervous habits — nail-biting, teeth grinding, fidgeting, hair pulling/plucking or other nervous behaviors.

To mitigate stress it’s important to incorporate healthy coping mechanisms, seek support and ask for professional mental health advice when needed. You can improve your overall well-being and build a more fulfilling and balanced life. By integrating these strategies and techniques into your daily routine, you can better cope with stress and maintain mental stability:

Implement stress reduction techniques like mindfulness, meditation, exercise, or progressive muscle relaxation to reduce the effects of stress on your body.
Make an appointment with a therapist, healthcare provider or mental health support group.
Make an appoint for massage, reiki, acupuncture or other stress relieving modalities.
Journaling is another effective tool for processing emotions and identifying triggers.
Dedicating a few minutes daily to breathing exercises or yoga can significantly improve your stress response and overall resilience.
Keep your social life active. Connecting with friends and family can provide emotional support and a sense of community.
Counseling, including Cognitive Behavioral Therapy (CBT), can help individuals develop coping mechanisms for managing negative thoughts and emotions.
Engaging in hobbies — enjoyable activities can act as a healthy distraction and help manage stress.
Prioritize rest. Ensuring adequate sleep and rest is essential for managing stress and promoting healing.
Develop time management skills. Organizing tasks and prioritizing important activities can help reduce feelings of being overwhelmed.
Nutritional and balanced eating habits. Nourishing your body with a healthy foods can improve your mood and energy levels, making you better equipped to handle stress.
Positive self-talk habit are important. Challenging negative thoughts, beliefs or patterns and replacing them with positive affirmations can boost confidence and reduce stress.
Practicing gratitude by focusing on the positive aspects of your life can shift your perspective and improve your mood.
Eliminate and/or reduce stressors. Identify and minimize or eliminate things that cause stress, such as excessive social media use, over-scheduling or avoidance of reality.
Regular breaks throughout the day, even short ones, can help you refocus and re-energize, preventing burnout.
Important considerations when developing stress management skills.

– Stress management techniques should be tailored to each individual's needs and preferences.
– Professional guidance is sometimes necessary, and there is no shame in seeking help and education from healthcare professionals and mental health experts.
This is a crucial need for many in developing a personalized stress management plan.
– Patience and persistence is needed. Stress management is an ongoing process that requires patience, persistence, and self-compassion.
It is not an overnight process.

(read part 5 of the series here)

Education, Healthy Habits, International Prostate..., Prostate Cancer Awareness, Prostate Cancer Education, Prostate Cancer Research, Research, Self-CareVipul PatelJuly 23, 2025Self-Care, Self-Care for Cancer Patients, Self-Care for Caregivers, Self-Care Practical Practices, Prostate Cancer Research

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