Undergoing cancer treatment can prove challenging, both physically and mentally. Here, Mary Bird Perkins Medical Oncologist Dr. Lauren Zatarain and Mental Health Counselor Kitzia Bordlee provide insights to help alleviate stress and improve mental wellness for people working through their cancer journey.
Does stress cause cancer?
In studies, chronic stress has been shown to promote cancer development and growth through the release of internal stress hormones called cortisol and catecholamines. Chronically high levels of cortisol can promote inflammation and alter immune function, thereby reducing the body’s internal surveillance of cancer cells¹. While pinpointing the link between stress and cancer development can be subject to debate, there’s little doubt that stress management is essential in the prevention and treatment of patients with cancer.
How do I eliminate stress?
While it’s impossible to eliminate stress, there are ways to reduce or manage its sources. Instead of internalizing and absorbing the harmful effects of stressful emotions and events, practice ways to deflect it. If there are financial, work, or family issues causing additional pressure, consider seeking help with those aspects (such as financial counseling or family therapy). Establishing daily routines can help maintain a sense of normalcy and provide structure and stability.
What can I do to manage stressors?
There are many great practices which can improve psychological, physical, and spiritual well-being in patients and caregivers. Practice mindfulness to stay present. Meditation, deep breathing exercises, and progressive muscle relaxation can help with feeling grounded. Apps like Headspace and Calm provide meditation exercises. Relaxation techniques such as guided imagery, aromatherapy, or soothing music, are beneficial, as are gentle exercises such as walking, yoga, or stretching. Journaling allows an outlet to help process difficult emotions, while also helping track progress, celebrate small victories, and reflect on moments of hope. Engaging in creative activities like painting, drawing, or playing an instrument can serve as a form of self-expression and distraction. Music therapy, in particular, can help boost mood and reduce anxiety³. If you are religious or spiritual, turning to your faith, praying, or participating in religious activities may provide comfort, peace of mind and hope.
What are the benefits of seeing a counselor or attending support groups?
Support groups are a way to connect with others who are going through similar experiences, and can provide emotional support and a sense of community. Working with a therapist, especially one trained in oncology or health psychology, can help navigate anxiety, depression, or other mental health challenges. A therapist can teach effective tools such as cognitive reframing which involves changing negative thought patterns. They can also help set realistic and achievable goals: cancer treatment can be exhausting, both physically and emotionally, so giving yourself permission to take breaks and rest when needed is crucial. In addition to support groups and counseling it is important to maintain a support system and lean on family, friends and caregivers who can offer both emotional and practical support. Sometimes just talking to someone who listens without judgment can provide comfort and a sense of connection.
What resources does Mary Bird Perkins Cancer Center offer to improve mental wellness?
Mary Bird Perkins offers several cancer support groups for patients and their families, while there is an on-site mental health counselor who provides therapy to those patients who feel they could benefit from extra support during their cancer journey. The Cancer Center’s Thrive program offers many different wellness programs for free to cancer survivors and caregivers, which can be accessed during or post-treatment. This program includes educational workshops on cancer care, healing arts programs which focus on creative processes for healing and self-expression, exercise classes to increase physical activity, massage therapy, and other local nature-focused programming to provide connection to community in South Louisiana.
¹Stress and cancer: mechanisms, significance and future directions. A Eckerling et al. Nat Rev Cancer. 2021 Dec.
²Chronic stress effects on tumor: pathway and mechanism. H Hong et al. Front Oncol. 2021.
³The effectiveness of music therapy for patients with cancer: A systematic review and meta-analysis. Li et al. Journal of Advanced Nursing. 2020.