Coping With Anxiety When You Have Metastatic Breast Cancer

A diagnosis ofmetastatic breast cancercan make everything in your life suddenly feel uncertain. You may be wondering about the future: whether the treatments will work, what the side effects will be like, and how your loved ones will be affected by your disease. Every doctor visit, scan, and new ache or pain can cause apprehension. Some of the medications used to treat metastatic breast cancer may increase any anxiety you’re already feeling, saysDianne M. Shumay, PhD, director of psycho-oncology at the Helen Diller Family Comprehensive Cancer Center at the University of California in San Francisco.

It’s important to understand that these feelings are normal. “Nature has designed us to feel very uncomfortable whenever there is a threat so that we don’t ignore it,” explains Dr. Shumay. “If we could easily ignore a threat, our ancestors would have walked out of the cave and into the mouth of a predator.”

不幸的是,转移性乳腺癌并不是一个tigerlike predator that will go away after a few hours and allow our bodies and minds to return to a resting state. While short-term anxiety can motivate us to take action, ongoing stress can take a toll on both our physical and psychological well-being, says Elizabeth Hunter-Blank, LCSW, a psychotherapist who works with patients with metastatic cancer at the University of Kansas Health System in Kansas City. “Feeling anxious can make it difficult to listen to your doctor, process information, and make important treatment decisions,” she explains.Ruminatingabout bad outcomes can also sap your strength and give your body fewer reserves to handle the disease and the treatments.

Fortunately, there are many ways for people with metastatic breast cancer to reduce chronic stress and feel more at ease andin control of their lives and disease。更好的是,许多最有效的techniques are simple and readily accessible at little or no cost. Here are seven to try today.

1. Take a deep breath — or 20。

Deep breathing is one of the easiest and most effective ways to ease tension. “We can’t control our blood pressure or heart rate, but we can control how we breathe,” says Shumay. Whenever you’re feeling anxious, inhale slowly for a count of four, then exhale even more slowly for a count of eight; repeat 10 times. Deep breathing can also be used preventatively. Shumay recommends doing it throughout the day — before you sit down, before you start your car, when you’re lying in bed at night — until you’re taking 20 deep breaths a day. After about a month, you should begin to feel calmer and more capable of handling any curveballs cancer throws your way.

2. Expand your social circle。

People with cancerwho have more social support tend to feel less anxious and depressed and report a higher quality of life, according to theAmerican Cancer Society(ACS). That can include informal social interaction, such as spending time with family, friends, and acquaintances, as well as more formal sources of support, such as working with a counselor or joining a support group.Research has shownthat participating in metastaticbreast cancer support groupscan improve mental well-being and quality of life.

3.移动你的身体更多。

When we’re physically active, our bodies metabolize and discharge stress hormones like cortisol andadrenaline, which helps us feel less anxious and more focused, says Hunter-Blank. Choose an activity you enjoy, such as walking or gardening, and try to do it outside in the morning. “Exposure to natural light early in the day can help fight fatigue and improve sleep,” says Shumay. Team up with a friend to reap the stress-reducing effects of social interaction.

4. Meditate for 10 minutes a day。

The goal ofmindfulness meditationis to learn how to distance yourself from the thoughts, emotions, and reactions that cause you to feel out of control and instead focus on simple moments in the present. A report published in the July 2016 issue of the journalBreast Cancerfound that practicing mindfulness meditation can help reduce stress, anxiety, and depression in people diagnosed with breast cancer. Many cancer centers offer classes in mindfulness meditation, but you can also easily do it on your own. Numerous free and low-cost apps are available, and many cancer centers offer free guided meditations on their websites. Shumay recommends finding a comfortable spot in your home where you can sit, lean back, or lie down. (It isn’t necessary to sit in the classic meditation pose.) Meditate for 10 to 20 minutes at the same time each day.

5. Give yoga a try。

Research suggests that women with breast cancer who practice yoga have less stress and fatigue and a better quality of life than those who don’t do yoga, according to theACS。One study published in the April 2014 issue of theJournal of Clinical Oncologyfound that people with breast cancer who took yoga classes had lowerlevels of cortisol, a hormone released in response to stress, than those who took stretching classes or did nothing. “Yoga combines the benefits of physical activity and mindfulness,” explains Hunter-Blank. “You can’t balance in tree pose without focusing your attention on what you’re doing in that moment.” Many classes also end with a relaxation meditation.

6. Take a break。

Make time for activities you enjoy, whether it’s watching a funny movie, meeting friends for lunch, doing a hobby, or going to a concert or play. “You can’t focus on cancer 24/7,” says Hunter-Blank. “Fun and laughter help get us out of the fear response and bring on the body’s relaxation response, which not only helps you cope better, but can improve immune function and help your body fight the cancer better.”

7. Get help from a professional。

If you’re feeling anxious all the time, talk to your doctor. He or she may be able to refer you to a social worker, psychologist, orpsychiatristexperienced in working with people who have metastatic breast cancer. Psychotherapy, which is sometimes combined with medication, can help you change negative patterns of thinking and behavior and enable you to feel less anxious and live each day more fully.