As I settle down to write my monthly blog, it’s a bit of a grey Monday out there but I am doing my best to brush away the winter blues with a lit candle and my mug of herbal tea, knowing that the therapy of writing will warm me up inside!

If you follow me on Instagram, you will know that I have recently been focusing on recurrence anxiety and self-help strategies to manage this unpleasant fear. My posts are there for you to save and dip in and out of when you need them, but as fear of breast cancer recurrence is such a common feeling, I thought I would sum up the content from the last two weeks here on my blog.

**Learning to engage with your anxiety and lean into it, is a powerful way of challenging your fears, allowing them to slowly fade away.**

A breast cancer diagnosis is life-changing and even after successful treatment, many experience lingering fears about the possibility of recurrence. This fear can be overwhelming, impacting emotional well-being and daily life. While it is natural to have concerns, it is important to develop strategies that can help manage these worries, allowing you to live with greater peace and confidence.

The fear of breast cancer returning can manifest in various ways, including anxiety, sleepless nights, mood swings, and hyper-awareness of bodily sensations. It can be triggered by follow-up appointments, anniversaries of a diagnosis or treatment, or even news about other cancer cases. This fear is valid, but it should not overshadow your ability to enjoy life. Learning to manage this fear is key to maintaining mental and emotional well-being.

“After breast cancer, it can be difficult to trust in your body again. You may feel that it has been sneaky and that it has let you down”

— @the.breastcancer.coach

Self-Help Strategies to Manage Fear of Breast Cancer Recurrence.

A trigger is a stimulus that can cause a painful memory to resurface. It happens when you least expect it and instantly takes you back to when you experienced the trauma.

The brain is clever and stores the trauma and when reminded, it wants to protect you. So, although triggers are uncomfortable, see them as an opportunity for growth and healing.

Triggers feed our recurrence anxiety when we have experienced breast cancer or another form of life threatening illness. But rather than pushing them away, let’s engage with them.

Common triggers and how to manage them:

💥 Hospital Visits | An unpleasant reminder of the past which can be anxiety inducing.
✨ Deep breaths! ‘Thank you brain for looking after me, but I am safe’. ‘I am not there anymore.’ ‘This is the present.

💥 Physical Symptoms | after breast cancer, any ache and pain becomes a worry. This is normal but needs to be kept in perspective to avoid further distress.
✨Try saying to yourself: it’s likely to be nothing. I will monitor it and if it’s not gone within two weeks, I will seek medical advice.

💥 Social Media | we are bombarded with information on how to live after breast cancer, and we instantly become aware of others who have had a devastating diagnosis.
✨ Try saying to yourself or note it down: this is not my reality. I trust in my process. Most breast cancers do not come back.

💥 Anniversaries or Milestones | are important but can also lead to thoughts of: am I safe? It’s been a long time, how do I trust my body?
✨ Allow yourself to celebrate your milestones and feel proud of yourself. Try saying to yourself: I live well, I attend my medical appointments, my body will tell me if I need to be concerned.

💥 Scans & Follow Ups | these can instantly take you back to how it all started and it’s a huge trigger.
✨ Try journaling or practicing relaxation beforehand. Say to yourself: I’m so glad I’m being looked after. If anything is suspicious, I want to know and get it checked.

**2. Strengthen the Mind-Body Connection.**

When breast cancer has exposed your body to physical & emotional trauma, it is so important to work towards restoring a sense of safe again.
This takes time and patience but an anxious mind will slow your healing, so it is wise to take action. Start slow and listen to what your body is telling you. Be aware and for once in your life, put yourself first🫶🏻

Five Ways to Calm Your Nervous System:

Breath Work | this is my number one tip because when we breathe slowly and the way we’re meant to, we activate our parasympathetic system which tells us that we’re safe. Try using the 4-7-8 method and practice several times a day.

Self-Awareness | get to know yourself even better! Start noticing your triggers and how you react. What helps when you feel like that? The more you practice, you can quickly stop a situation from escalating.

Meditation | this doesn’t have to be done by sitting still in the same place. Mindful living is about slowing down and paying attention to your environment. Find 10 minutes every day to be quiet. Have a cuppa, turn off all devices, notice your thoughts, let them come and go, and spot as many details around you as you can.

Good Sleep | I know this can be difficult on hormone treatment and with the disturbance of hot flushes and joint pain. But sleep is incredibly restorative and working on your sleep hygiene is a great investment in yourself.

Talk & Connect | reach out, talk, try not to isolate yourself because talking about your trauma, is so powerful and helpful when you’re healing. Also, seek community. Having cancer in common is rubbish but invaluable in terms of the support!

After breast cancer, it can be difficult to trust in your body again. You may feel that it has been sneaky and that it has let you down.

The brain is like a computer. It will keep reminding us of dangers until it feels safe again and until then, it will continue to be on high alert. So let’s give the brain a helping hand - and let’s do it frequently 🧠💡

POSITIVE AFFIRMATIONS

Using positive affirmations is powerful in all walks of life. If repeated, in combination with other mindful techniques, they can convince your brain that you are in actual fact safe!

How to use them in your everyday life:

✨ Keep a journal where you write them down.
💜 Write them on post-its and stick them on your mirror.
✨ Keep them on your phone to calm you down when you’re out and about.
💜 Leave voice notes for yourself with affirming messages.
✨ Choose three powerful statements and say them out loud in front of your mirror daily.

A breast cancer diagnosis makes you feel lost and disempowered. It’s as if you loose all control and you’re on a roller coaster of ups and downs where others tell you what to do next. It is therefore not surprising that when you are through treatment, your confidence levels are low and the fear of it all coming back, creeps in.

But you are in control of more than you think and you are stronger than you believe💜

Try this exercise…

Draw 3 circles.

Label each: Control, Influence, Accept

Within each, note down all the things that are within your power to control, those that are not and those that you have elements of control over.

What do you notice?

I bet you find that you are in charge of more than you thought! ✨ isn’t that a great feeling?!

Moving your body frequently after breast cancer treatment, can reduce your risk of recurrence by up to 30% and it is guaranteed to improve your quality of life!

That doesn’t necessarily mean we always want to exercise 🙋‍♀️ guilty!! But by recognising how it makes us feel after, it is possible to train our minds to want to exercise more frequently and make it a habit.

Let’s look at two scenarios below and the impact it could have on a person’s mindset:

1️. Imagine this: you’re tired and lethargic, your body is aching and you’re feeling bloated and headachy. If you don’t break this cycle of unpleasant physical symptoms, what is your mindset likely to be like?

➡️😶‍🌫️ “I’m always tired..my body is hurting…there must be something wrong with me…if I keep living like this, my breast cancer might come back…I’m so scared it’ll come back…

A tired body = negative mindset.

2️. Now imagine this: your joint pain has eased because you are walking and stretching frequently. Your headache has gone because exercise has made your shoulders drop and you no longer feel bloated because you are allowing your body to move.

➡️🤩 “I feel strong and positive…I can do this…I won’t let the fear of breast cancer recurrence control my life..I know that I’m healthy and I’m doing everything I can to stay that way.

An active body = positive mindset.

The mind-body connection is powerful and when we prioritise both, our fear of breast cancer recurrence will lessen.

Visualisation is a powerful technique for managing the fear of cancer recurrence. It helps to reduce anxiety by allowing you to imagine yourself healthy, strong, and resilient. This mental practice can foster a sense of control, reinforce positive emotions, and promote relaxation.

Head to my Instagram page to find a guided visualisation exercise. The link for the progressive muscle relaxation can be found here in my stories.

Final Thoughts💜

The fear of breast cancer recurrence is a common and understandable concern, but it does not have to dictate your life. By embracing self-care strategies, focusing on what you can control, and seeking support when needed, you can find peace and strength again.

If your fear becomes overwhelming, consider speaking with a therapist, joining a support group, or talking to your healthcare provider. You are not alone, and with the right tools, you can empower your yourself and reclaim your confidence.

With love and until next time,

Anja x

Coping With Breast Cancer Recurrence Fear.

Breast Cancer Awareness. The Importance of Screening and Early Detection.