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Psychology, family and everyday life

Stress: calming body and mind

Diagnosis, treatment, waiting for results, money and family worries all cause stress. It shows in the body too: tense muscles, headaches, poor sleep and loss of appetite. This section covers proven ways to reduce stress.

Last updated: ~1 min read
A woman meditating with closed eyes in a calm room with plants
Figure 1.Calm breathing and meditation ease stress

01Short answer

Stress is a normal reaction, but long-lasting stress wears you down. Simple steps help: slow breathing (in for 4 seconds, out for 6), a short walk, a daily routine, taking information in doses (limiting news and forums), writing worrying questions down for your doctor, and small things you enjoy. Ask family and friends for specific help. If stress seriously disturbs sleep, appetite and daily life, talk to a psychologist. There is no proof that stress "causes" leukemia, so do not blame yourself.

02Simple explanation

Stress is a normal reaction.

Slow breathing.

Information in doses.

Ask for help.

03Scientific explanation

NCI: relaxation techniques, breathing, mind-body exercises and meditation can help reduce stress, and they can be learned at any time.

NCI: most people facing cancer feel anxiety, sadness or anger; support and treatment improve quality of life.

04What happens in the body?

Breathing

Five minutes of slow breathing several times a day calms the nervous system.

Questions

Writing questions down reduces uncertainty.

Psycho-oncology

The field of medicine focused on the emotional needs of people with cancer.

Small steps

Breathing, movement, sleep and talking, a little each day.

05Support: four steps

Feel it, name it, share it, get help.

Feel — Allow your feelings.1FeelAllow your feelings.
Name — Say what you feel.2NameSay what you feel.
Share — Talk to someone close.3ShareTalk to someone close.
Get help — Reach out to a specialist.4Get helpReach out to a specialist.
AttentionListen to yourself.
ConnectionYou are not alone.
SupportA specialist is there.

06Key points at a glance

TopicIn brief
BreathingFive minutes of slow breathing several times a day calms the nervous system.
QuestionsWriting questions down reduces uncertainty.
Psycho-oncologyThe field of medicine focused on the emotional needs of people with cancer.
Small stepsBreathing, movement, sleep and talking, a little each day.

07Key terms

Stress hormones
Substances such as cortisol and adrenaline.
Mindfulness
The practice of attending to the present moment.
Psychologist
A specialist in emotional support.
Distress
Emotional strain linked to illness.

08Key points

  • Return to your breath.
  • Keep a routine.
  • Ask for help.
  • Feelings are normal.
  • Ask for support.

09Frequently asked questions

Does stress make the illness worse?

That is not proven, but reducing stress improves quality of life.

Should I take a sedative?

Only if your doctor prescribes one.

Does seeing a psychologist mean I am "crazy"?

No. It is looking after yourself in a hard situation.

10Questions for your doctor

Take these questions to your appointment. The ones you save are collected on the “My questions” page and stay on this device only.

  1. Does stress make the illness worse?

  2. Should I take a sedative?

  3. Does seeing a psychologist mean I am "crazy"?

My questions

12Sources

  1. National Cancer Institute. Feelings and Cancer
  2. National Cancer Institute. Adjusting to Cancer
  3. National Cancer Institute. Support for Caregivers
  4. World Health Organization. Mental health: strengthening our response
  5. National Cancer Institute (NCI). Support for Families When Someone Has Cancer
  6. National Cancer Institute (NCI). Bleeding and Bruising (Thrombocytopenia) and Cancer Treatment
  7. National Cancer Institute (NCI). Managing Costs and Medical Information
  8. National Cancer Institute (NCI). Adolescents and Young Adults with Cancer
  9. National Cancer Institute (NCI). When Your Parent Has Cancer: A Guide for Teens
  10. National Cancer Institute (NCI). Caring for the Caregiver
Medical disclaimerThis information is for educational purposes only and does not replace medical advice.
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