Hi, my name is Colleen and my husband was just diagnosed with Neuroendocrine cancer. I am having trouble sleeping due to anxiety and worry. Any suggestions others would have to help me cope and relieve tension is very much appreciated. I have been practicing deep belly breathing and it is helpful,
Stretching (mild) and breathing. I would recommend looking for a class close by. She is also going to teach me meditation. might be worth looking into
I have tried to take a daily walk outside even during Chemo treatments and have found that the days I feel the most tension and anxiety and sleep the poorest are the days when I do not walk.
If you saw me you would laugh at my suggestion because I'm "at the top" of my Body Mass Index, but hopefully after my surgery, I can try to improve on my lifestyle.
goldensrfun:Depends on how long your treatments were as my friend did Chemo and couldn't walk more than a half block and he used to work fulltime and was always walking now he can barely go upstairs. Slow and steady and you will have to train your muscles again as like myself it took a long time after my surgery to walk a km a day. good luck
I finished chemotherapy 3weeks ago and will start radiation treatments in just over a week so I figured it was time to slowly try to get back into shape. Prior to being diagnosed with breast cancer I was in great shapel. I lost 30 lbs, did 40 minutes on the eliptical 4 days a week, yoga 1 day a week, and walked the dog daily. Well with the surgeries and the chemo most of that was out the window, but I did manage to continue to walk the dog on most of my good days. So today I thoght I would start back at it. I knew I would have to take it easy so planned on only aiming for 10 minutes on the eliptical to start. I am so discouraged! After 2 minutes I was very short of breath and my leg muscles were very tired. Is this normal? It was really pushing it, but I made myself go at a very slow pace and do 5 minutes. I even found I am more tired than normal walking the dog, and out of breath quickly. I'm just wondering if anybody else has experienced this after trying to return to getting fit?
It just takes stuborn determination and pushing yourself a little each day, but you'll get back to the point where you were before treatment.
Walking has always been a good tension reliever for me, you walk along a trail and look at nature. It somehow takes your mind to a better place. Good luck.
" IF THERE IS A NORMAL AFTER CANCER" we are all so different that how could there be a normal. If you find the answer, Please let me no.. Take care and good luck...
PS: I had malignant Melanoma and was not expected to live, 15 years ago and my treatment was 14mts long, so I was not in good shape after I finished. Now I'm 69 and feeling fine and moving myself to a now home..
I find self hypnosis or guided meditation useful for settling to sleep. It is not easy to relax when tired because the mind can get on a worry track and it is like an automatic snowball of worry. So the best way to interrupt this is to invite the mind to focus on a calming track instead. Sounds simple? It is and it isn't. Singing a lullaby to a child or reading a book like Goodnight Moon is, in essence, a trance induction process. Or the classic “counting sheep” is mostly about focussing on something simple and repetitive and not emotionally charged. I use an app on my iPhone called Sleep Stream 2. There are various sounds, and my favourite is a 20 minute Pre-Sleep Meditation that you download in the app. There are other relaxation scripts in it too. If you are not a Mac user, there are lots of “scripts” that you can follow - It takes practice to focus on something calming because when we are tired, our minds tend to run on autopilot. So the idea is to train the mind to go on autopilot in a calming way. Jon Kabat Zinn’s books and audios are excellent, e.g. Full Catastrophe Living, which is about a program for mindfullness based stress reduction (MBSR) - there are courses in a lot of places. Sometimes a very simple phrase repeated over and over again can help, eg "I don't have to sleep, but I do need to rest" or a prayer such as 23rd psalm. One simple prayer is "Be still and know that I am God." You can repeat this prayer, dropping off a word from the end each time, ending with "Be still and know... Be still and... Be still... Be." Music is also a powerful avenue for staying as relaxed and positive as you can be. The Vancouver Chamber Choir has some beautiful healing music CDs. Good luck. You are not alone.