Let me guess, you finished cancer treatment and everyone’s telling you to celebrate. Maybe you are celebrating (you absolutely should!), but you’re also feeling everything. Happy one minute. Scared the next. Exhausted. You feel overwhelmed. Numb. And definitely worried about cancer coming back.
Here’s what I need you to know: every single thing you’re feeling right now is completely normal and valid. You have my full permission to feel all of it.
That fear of cancer recurrence? It’s real, and pretty much every cancer survivor deals with it, especially in that first year after treatment ends. Your emotions are like waves – they come and go. For most people, that intense fear does calm down over time. But some folks struggle with ongoing anxiety that feels like it’s taking over their life.
When anxiety gets really intense, it doesn’t just mess with your head – it affects your whole body. Remember that everything is connected.
Intense worry about cancer returning can mess with your sleep, change how you eat, cause stomach problems, throw off your blood sugar, and make it hard to focus. It can really impact your quality of life.
The good news? There are real, practical things you can do to handle this chronic stress and anxiety. You don’t have to white-knuckle your way through it alone.
Ready to lower recurrence risk with one small action today? I’ve got you.
Download The Clean Scan Plan, skim for 5 minutes, choose one NED pillar, take one action, and eat with confidence at your next meal. Momentum beats perfection. I’ll show you exactly how inside.
1. Keep Those Follow-Up Appointments (Yes, All of Them)
I know it’s tempting to skip those follow-up appointments. Maybe they’re inconvenient, or maybe you’re scared of what your medical team might find. But here’s the thing – going to these appointments actually helps reduce anxiety, not increase it.
Your healthcare team schedules these visits for good reasons. They want to monitor certain labs and complete scans to make sure you’re staying healthy. When you show up, you get peace of mind knowing exactly how your body is doing. No more wondering or worrying about the unknown.
Be honest with your care team about how you’re feeling. Tell them about your fears. They’ve heard it all before, and they can help. Whether it’s PSA testing, pap smears, or other follow-up tests, these appointments are your safety net.
2. Let Yourself Feel (Yes, Even the Hard Stuff)
When tough emotions show up, don’t push them away. Give them some space and time. Try writing down exactly what’s worrying you. Let yourself feel whatever comes up. Pushing down emotions is like holding a beach ball underwater. They always come back. They often return at bad times or have physical problems like an upset stomach.
Journaling can be your best friend here. Grab a notebook and make a list of your triggers. Maybe it’s the anniversary of your cancer diagnosis. Maybe certain sensations like a random pain or lump send you spiraling. Even certain foods might bring back memories from treatment.
Use your journal to work through these fears. Write about them. Then make a plan for how you’ll comfort yourself when they come up. Think of it as creating your own emotional first-aid kit.
3. Build Your Coping Toolbox (It’s More Than Bubble Baths)
When you’re figuring out what helps you cope, think back to times when you felt overwhelmed before. What helped you calm down? What worked? Those same tools might help now when fear about cancer recurrence shows up.
The Basics Matter Most
Sure, bubble baths and face masks are nice, but real self-care goes way deeper. The most powerful thing you can do? Take care of your basic needs. Eat balanced meals (check out these holistic habits for cancer survivors). Move your body regularly. Get enough sleep. Stay hydrated. These aren’t fancy, but they keep your body strong enough to handle stress and anxiety when they show up.
Learning to Say No (It’s Actually Self-Care)
Setting boundaries is healthy, especially when you’re feeling emotionally stretched. This might mean telling work not to contact you after hours. It might mean saying no to social events that would drain you when you need rest. Sometimes it means saying no to yourself – taking a few things off your plate to save energy. Do one thing at a time. Multitasking is not as good as people think.
Try Complementary Therapies
Research shows that complementary therapies can really help with cancer-related anxiety. Meditation and mindfulness-based stress reduction (MBSR) programs have been proven to improve quality of life for cancer survivors. Many hospitals offer free 8-week MBSR courses – ask your medical team about them.
Other options include tai chi (those slow, flowing movements combined with breathing), qi gong, yoga, and guided imagery exercises. Some people find relief with acupuncture or massage therapy. Even meditation apps can help when anxiety strikes. These aren’t just feel-good activities – they actually help reduce psychological distress and improve your mental wellbeing.
Navigate Your Cancer Journey with Confidence
Ready to take one small step to reduce recurrence risk? Start with my Clean Scan Plan – pick one NED pillar, take one action, done.
Make Time for Joy
Another crucial form of self-care? Doing things that bring you joy. This looks different for everyone. Set aside time each day – even just 15 minutes – for something that’s just for you:
- Take a nature walk
- Doodle or draw
- Read a chapter of a good book
- Watch your comfort TV show
- Play a video game
- Try a new recipe (or make an old favorite) – maybe explore foods that support hair growth after cancer
Planning for the Hard Days
Some days are going to be tougher than others. Maybe it’s your diagnosis anniversary. Maybe it’s scan day (hello, “scanxiety”). Have a plan for these trigger days. Give yourself extra care. Some people find distraction helpful – planning something fun for scan days to take their mind off things. Others prefer quiet reflection. Find what works for you.
Talk to other survivors about what helps them. Cancer support groups (both online communities and in-person) can be goldmines for practical coping tips. The fear of recurrence is something they all understand.
Watch Out for Self-Care Overload
Here’s something nobody talks about: self-care can become just another stressor if you’re not careful. If your self-care routine feels like a chore or another box to check, it’s not helping. You don’t need a two-hour morning routine with journaling, meditation, gym time, and a 10-step skincare routine. That’s not realistic for most of us.
Start small. If a two-hour walk takes away from time you need for dinner and sleep, try 30 minutes instead. Self-care should make you feel better, not more stressed.
4. You Don’t Have to Do This Alone
Lean on Your People
Use your support network. Figure out who in your life feels safe to share with. Your friends and family love you and want to help – let them. This might mean asking for help with tasks around the house or just having someone sit with you when you don’t want to be alone. Social support makes a huge difference in managing uncertainty.
Find Your Tribe in Support Groups
Cancer support groups connect you with people who really get it. They’re dealing with the same fears about cancer recurrence. You can share what works, what doesn’t, and just feel less alone. Many cancer centers offer free support groups – both in-person and virtual. Online support groups can be especially helpful if you can’t travel or prefer the comfort of home.
Research shows that support groups can improve mental health and help with the psychosocial adjustment to life after cancer. They provide emotional support and practical advice from people who’ve been there.
Consider Professional Help
Getting help from a mental health professional isn’t a sign of weakness – it’s actually one of the strongest things you can do. If anxiety about cancer recurrence is taking over your life, look for a therapist or counselor who works with cancer survivors. They understand the unique challenges you’re facing.
Cognitive behavioral therapy (CBT) can help you reframe thoughts about recurrence. Some new methods, like uncertainty management interventions, help cancer survivors handle not knowing. Remember, counseling takes time. Be patient with the process. If counseling is not enough and anxiety affects your life, talk to your doctor about anti-anxiety medicine.
Understanding the Science of Uncertainty
Recent research has given us better ways to understand and manage cancer-related uncertainty. Studies show that fear of cancer coming back is different from regular anxiety. It affects people who have had cancer. Unlike general distress, it does not go away on its own.
The Uncertainty in Illness Scale and similar tools help healthcare teams identify when someone needs extra support. New mind-body treatments are promising. They do not try to remove uncertainty because that is impossible. Instead, they help you learn to tolerate it.
Moving Forward
As your cancer dietitian, here’s what I want you to remember: for most people, the fear does dial down over time. It might not disappear completely (and that’s okay), but as appointments spread out and life moves forward, it becomes more manageable. This is normal, and it shouldn’t cloud your entire life. If you’re ready, I’ll guide you step by step so you’re not doing this alone.
Remember, you’ve already been through cancer treatment, you’re stronger than you think. Now it’s time to be gentle with yourself as you navigate this next chapter. If you want a partner in this, I’m here. The uncertainty won’t last forever, and there are tools ready to help you through it, starting with my Clean Scan Plan.
Yes! Send Me the Free Clean Scan Plan →
Looking for ongoing support and connection? Apply to my VIP 1:1 Cancer Nutrition & Lifestyle Program. You will get support and cancer nutrition help easily.
References
- https://www.mskcc.org/experience/living-beyond-cancer/information-survivors/emotional-effects/managing-uncertainty-fear-recurrence
- https://www.macmillan.org.uk/cancer-information-and-support/impacts-of-cancer/uncertainty
- https://www.frontiersin.org/journals/psychology/articles/10.3389/fpsyg.2021.644932/ful
- https://magazine.hms.harvard.edu/articles/helping-patients-cope-fear-cancer-recurrence
- https://www.mdanderson.org/cancerwise/how-to-manage-the-fear-of-cancer-recurrence.h00-159617067.html
- https://www.nccih.nih.gov/health/cancer-and-complementary-health-approaches-what-you-need-to-know
