How to Cope with a Cancer Diagnosis

Receiving a cancer diagnosis can be an incredibly challenging moment, filled with a mix of intense emotions such as fear, anxiety, and sadness. It’s a profound personal journey not just for you, but also for your loved ones. Remember, you’re not alone in this.

As you begin to process this news, discovering coping skills can be a crucial support, helping you navigate the uncertainty ahead. These may include sharing your feelings with friends, family, or a professional therapist, engaging in your favorite hobbies, or focusing on self-care.

What you’re facing may seem overwhelming, but remember, each small step you take demonstrates remarkable strength and resilience. With the right support, you can muster the courage to face your cancer diagnosis with determination. Continue reading for 15 ways of coping with a cancer diagnosis in a healthy, productive way.

1. Accept Your Feelings

Acceptance is crucial to navigating and learning how to deal with a cancer diagnosis. There’s no one or right way to react, so give yourself grace and permission to feel everything as it comes. You might experience waves of emotions, including fear that moves into sadness that transfers to anger — and this might all be on the same day. Accepting your feelings can pave the way for emotional healing and growth throughout your experience. 

“Feeling scared, anxious, angry, or overwhelmed about a cancer diagnosis is normal. It’s okay to feel a range of emotions, including sadness, confusion, or anger. Each person’s reaction is unique and valid, and it’s important to give yourself permission to experience and process these feelings in your own way. This is where therapy can be really helpful in providing support.”

– Talkspace therapist Bisma Anwar, LPC, LMHC

Ways to work on accepting your feelings include:

• Don’t try to suppress your emotions
• Acknowledge and validate your feelings
• Honor any emotion that comes up

2. Seek Information About Your Diagnosis

Knowledge truly is power — knowing as much as possible will help you learn how to cope with a cancer diagnosis so you can manage what’s ahead of you. Ask your doctor or a specialist as many questions as you can think of, and don’t be afraid to get a second opinion.

It can be helpful to keep a small notebook or start a digital note to track ideas and questions as you think of them. Then, at your next appointment, you’ll be able to seek clarification about things like the following: 

• Specifics of your diagnosis
• Prognosis of your condition
• Various cancer types and treatment options you should consider
• Side effects to expect from cancer medication or treatment

Talking with your healthcare team will give you insight into your condition and prepare you to participate in critical decision-making conversations about your care.

3. Communicate Openly with Loved Ones

Part of coping with a cancer diagnosis is learning to communicate with loved ones who can support you. Share your feelings and worries openly, and allow them to do the same. Ask for help or emotional support when you need it, and try to accept help when it’s offered. 

Here are some tips for communicating openly with loved ones:

• Schedule regular family meetings
• Be transparent about your emotional needs
• Encourage friends and family members to express their feelings or concerns openly
• Use technology to stay connected with distant friends and family
• Consider joining a support group and encourage your friends and family to do the same
• Express gratitude for the support you receive

4. Connect with Support Groups

Support groups can be invaluable when dealing with a cancer diagnosis. They can provide a safe space to open up and share your experience. Support groups are excellent places to find emotional support and get advice from others who understand what you’re going through. 

Benefits of joining a support group include:

• You can gain access to emotional support
• You can connect with others who have similar experiences
• You’ll learn coping strategies for chronic illness
• You’ll find practical advice
• You can bond with a community, reducing feelings of isolation  
• You might find validation with no judgment 

5. Focus on What You Can Control

Focusing on what you can control is a powerful way to take ownership of your diagnosis. It will allow you to direct your energy and see tangible results. 

You might feel like you don’t have control over very much right now, but try to focus on the following:

• Actively participate in your treatment decisions and plans
• Create an Advance Directive and appoint a medical proxy who can make decisions for you if you’re unable to make them yourself
• Share your wishes with family and friends
• Get therapy if you need guidance 
• Find a support network and lean on them

6. Maintain a Healthy Lifestyle

Living a healthy lifestyle can positively impact your mood and well-being. Prioritizing your health habits will support both your body and your mind. 

Ways to stay as healthy as possible while you’re dealing with a cancer diagnosis include:

• Eating healthy meals full of fruits, vegetables, lean proteins, and whole grains
• Staying hydrated
• Trying to keep up with light exercise if you’re up for it
• Getting enough rest
• Drinking enough water
• Practicing self-care
• Meditating
• Doing yoga

7. Explore Relaxation Techniques

Relaxation techniques are effective in managing stress and learning how to deal with a cancer diagnosis. Incorporating them into your daily life will help you find moments of calm. 

Relaxation techniques can include:

• Deep breathing exercises
• Meditation
• Progressive muscle relaxation
• Guided imagery
• Yoga

8. Keep a Journal

Journaling is proven in studies to improve mental distress and promote well-being. It can be a safe outlet that helps you process the intense emotions. Putting your thoughts, fears, and emotions onto paper can offer you insight and clarity. 

“Journaling provides a safe space for free expression of emotions, allowing you to explore and articulate your feelings on a day-to-day basis. Writing down your thoughts and feelings can help you gain clarity, release pent-up emotions, and track your emotional journey over time. It offers a therapeutic outlet for processing complex emotions and experiences associated with a cancer diagnosis, improving self-awareness and promoting emotional healing.”

– Talkspace therapist Bisma Anwar, LPC, LMHC

Benefits of journaling for your mental health include:

• Being able to express emotions or fears in a private, non-judgmental space
• Having a place to track symptoms, side effects, and treatment progress
• Being able to reflect on personal growth
• Finding a place to express gratitude
• Letting go of worries
• Maintaining a record of questions and concerns to improve communication with your healthcare team

9. Plan for Practical Matters

Practicality can make all the difference in managing a cancer diagnosis. As you go through treatment, eliminating as many logistical challenges as possible will alleviate stress so you can focus on your mental health and physical health. 

Key areas to plan might include:

• Organizing your medical records, appointments, and medication
• Reviewing insurance coverage and outlining possible medical expenses
• Discussing other financial matters, like taking time off work
• Making arrangements for things like childcare, transportation, and other household responsibilities
• Ensuring your family and healthcare team know about your Advanced Directive and your wishes for future medical care

10. Take Things One Day at a Time

Making a conscious effort to take things one day at a time can be difficult, but it’s an effective way to reduce or manage overwhelming emotions. There will be plenty of uncertainties in your future, and focusing on the present moment can help you approach each day with hope and resilience. 

Strategies that can help you take things one day at a time include:

• Embracing mindfulness and practicing living in the moment
• Breaking down challenges into smaller, more manageable tasks
• Celebrating the small victories
• Taking in moments of joy when you get them
• Finding things to be grateful for 
• Tracking gratitude for the support that you receive

11. Use Humor and Positivity

You’ve heard that laughter is the best medicine, and there’s actually science to back that up. Humor and positivity can be powerful coping mechanisms, even when facing something as scary as a cancer diagnosis. A positive mindset can help you maintain resiliency and offer perspective. 

Ways to incorporate humor and positivity into your days include:

• Finding something to laugh about every day
• Sharing jokes with loved ones
• Creating a positive mindset using anxiety affirmations
• Keeping a gratitude journal
• Engaging in things that bring you joy
• Spending time with pets or animals
• Surrounding yourself with people who uplift you and bring positivity to your life

12. Limit Exposure to Stress

Stress can negatively impact physical and emotional well-being. Limiting your exposure to stressful situations, people, and events will help you manage anxiety and enhance your overall quality of life. 

“Stress can impact physical health by weakening the immune system, increasing the risk of various health problems like heart disease, digestive issues, and worsening existing conditions. Managing stress levels is essential for maintaining overall mental and physical well-being. Techniques such as exercise, mindfulness, relaxation techniques, and seeking social support can help decrease stress.”

– Talkspace therapist Bisma Anwar, LPC, LMHC

Simple ways to reduce your stress level include:

• Setting boundaries with friends or toxic people
• Prioritizing self-care
• Avoiding situations that give you anxiety
• Using relaxation techniques
• Asking for support from people you know won’t let you down

13. Find Purposeful Activities

Finding purpose in your life can give you a sense of meaning and fulfillment. When you engage in activities that align with your values and interests and can focus on your sense of purpose, it can energize you. 

Ways to explore purposeful activities can include:

• Finding hobbies you’re interested in and that bring you joy
• Volunteering
• Setting achievable goals and working toward them
• Participating in activities you enjoy that promote emotional well-being, like light exercise

14. Seek Professional Counseling

Sometimes, you might benefit from professional help to get through your days, and that’s OK. Seeking professional therapy can be an effective way to help you maintain a healthy mindset and stay positive. A therapist can offer you coping tools to use when you feel stressed, down, or scared. 

Therapists can help you:

• Work on acceptance
• Manage fear or anxiety
• Find the best coping tools that work for you
• Focus on communicating
• Set boundaries

15. Practice Gratitude

Research suggests that people who regularly practice gratitude are healthier. It can improve sleep, lower high blood pressure, strengthen the immune system, and improve pain tolerance. 

Ways to practice gratitude include:

• Keeping a gratitude journal
• Making a habit of reflecting on daily blessings
• Openly expressing thankfulness toward loved ones and caregivers
• Consciously finding silver linings, even in difficult situations and days
• Focusing on the lessons you can learn from the hard days
• Using mindfulness practices that focus on awareness and appreciation  

“In order to practice gratitude amidst a cancer diagnosis, it can be helpful to keep a gratitude journal. This is where you write down three or more things you’re thankful for each day. Another way to engage in gratitude is to express appreciation for the support and kindness of loved ones, caregivers, and healthcare providers.”

– Talkspace therapist Bisma Anwar, LPC, LMHC

Learning how to handle a cancer diagnosis can be scary and overwhelming, but you don’t have to do it alone. With the right support, you can get tools to help you cope. 

If you’re looking for a therapist to help you navigate a cancer diagnosis, whether you have cancer or your parent has cancer, reach out to Talkspace today. Our online therapists can guide you as you learn to accept your diagnosis and make a plan to move forward. Connect with an online therapist today to get started.