Why Engage in Stress Relief?
Research suggests that stress suppresses the immune system. It has been proven to slow healing and also may make you more susceptible to some illnesses, such as the common cold. Chronic stress boosts blood pressure and the risk of heart disease. Relieving stress through relaxation techniques (see sidebar “Really Relaxing”), performed regularly, can ease or erase many of these effects. Not surprisingly, a breast cancer diagnosis pushes you off balance emotionally and can send stress soaring. This feeds anxiety and depression, which usually wax and wane and tend to spike at certain flashpoints.
The moment you heard your diagnosis may have been a terrible shock. Other times that may be especially difficult are waiting for a pathology report, the stretch between diagnosis and starting treatment, and the treatment itself. While some women are utterly jubilant on their last day of active treatment, others find this a hard transition to make or run into trouble months afterward. Finding your balance and lowering your stress level during and after treatment is essential for your well-being.
Taking heed of the following can help:
• Set aside relaxation time. Making relaxation time a priority will help you rebalance and rejuvenate yourself. Dress in loose-fitting clothes and sit or lie in a comfortable position in a quiet spot to practice relaxation techniques. A classic method based upon the relaxation response described by Dr.Herbert Benson, a Harvard cardiologist well-known for his groundbreaking work on the link between mind and body, appears in the sidebar.
• Think short and sweet. Brief relaxation techniques are especially helpful at high-stress moments—during tests or treatment, when a hot flash strikes, or when a craving for less healthy pursuits arises. Breathe deeply, so that air fully fills your lungs and your lower abdomen rises slightly. Put your hand beneath your navel so you can feel the gentle rise and fall of your belly as you breathe. Breathe in slowly while silently counting to five. Breathe out slowly while silently counting to five. Continue for a minute or longer. Try these techniques while sitting or lying down comfortably or engage in deep breathing during a walk.
• Try different options. Listen to soft, meditative music. Let yourself drift in and out of the rhythm, swaying slightly to the music or simply feeling the beat. welcoming place—at the beach, in the mountains,in a park—anyplace in the world where you feel relaxed enough to leave your worries behind for a while.
• Carve out time to enjoy yourself. See a movie, join friends for dinner, go dancing, curl up with a book, or explore new passions. Caring for yourself by indulging in enjoyable pursuits can be a great stress-buster.
• Get the help you need. If depression or anxiety is interfering with your daily life, supportive therapy or counseling, possibly along with anti-anxiety or antidepressant medication, can do a great deal to help. Preferably, find a mental health professional who has worked with women who have had breast cancer. Your cancer care team or regular doctor may have suggestions, or you can contact the American Psychosocial Oncology Society for a referral.
• Seek support. Consider joining a support group in person or online. Your cancer care team may be able to suggest one, Really Relaxing Landmark research done by Dr. Herbert Benson,a cardiologist at Harvard Medical School who founded the Mind/Body Institute in Boston, shows that regularly inducing a deep state of relaxation helps erase many effects of chronic stress.
Tension, anxiety, and insomnia also may respond to this approach. Some women even find that relaxation techniques help cool hot flashes. A two-month study of women bothered by tamoxifen-induced hot flashes found that the group practicing relaxation daily had significantly fewer hot flashes than usual, while hot-flash intensity increased for a control group not trained in the relaxation technique.
One step-by-step way to induce the relaxation response is:
1. Choose a word, prayer, or phrase to help you focus. Silently repeat this (“one,”“peace,” “Om,” “breathing in calm”). Close your eyes if you like, or focus on an object in the room.
2. Adopt a passive attitude. Disregard distracting thoughts. Anytime your attention drifts, simply say, “Oh, well” to yourself and return to silently repeating your focus word or phrase.
3. Slowly relax all of your muscles. Move your attention gradually from your face down toward your feet, relaxing the muscle groups as you go. Breathe easily and naturally while using your chosen phrase for 10 to 20 minutes. After you finish, remain quiet for a minute or so with your eyes closed. If you are using the technique to help you fall asleep, allow yourself to drift off. Otherwise, open your eyes and continue to remain quiet for a minute before standing up.
4. Practice daily to reap full health benefits or as needed to relax. Try to meditate for 10 to 20 minutes or longer, preferably at the same time each day.or you can check with breast cancer organizations in your area . A willing listener may help, too. Ask your most trusted friends or family if you can count on them to listen when you need to talk. That can make it easier to make a call or a connection at the time when you really need a shoulder. If religion is an anchor in your life, seek comfort and support from your religious or spiritual leader.
Really Relaxing
Landmark research was done by Dr. Herbert Benson, a cardiologist at Harvard Medical School who founded the Mind/Body Institute in Boston, shows that regularly inducing a deep state of relaxation helps erase many effects of chronic stress. Tension, anxiety, and insomnia also may respond to this approach. Some women even find that relaxation techniques help cool hot flashes. A two-month study of women bothered by tamoxifen-induced hot flashes found that the group practicing relaxation daily had significantly fewer hot flashes than usual, while hot-flash intensity increased for a control group not trained in the relaxation technique. One step-by-step way to induce the relaxation response is:
1. Choose a word, prayer, or phrase to help you focus. Silently repeat this (“one,”“peace,” “Om,” “breathing in calm”). Close your eyes if you like, or focus on an object in the room.
2. Adopt a passive attitude. Disregard distracting thoughts. Anytime your attention drifts, simply say, “Oh, well” to yourself and return to silently repeating your focus word or phrase.
3. Slowly relax all of your muscles. Move your attention gradually from your face down toward your feet, relaxing the muscle groups as you go. Breathe easily and naturally while using your chosen phrase for 10 to 20 minutes. After you finish, remain quiet for a minute or so with your eyes closed. If you are using the technique to help you fall asleep, allow yourself to drift off. Otherwise, open your eyes and continue to remain quiet for a minute before standing up.4. Practice daily to reap full health benefits or as needed to relax. Try to meditate for 10 to 20 minutes or longer, preferably at the same time each day.