Conserving Your Strength for the New Year
- Part of getting stronger — whether it’s mentally, physically, or both — involves learning how to conserve energy and devote strength to what matters.
- Things like setting realistic goals, knowing when to say no, and planning ahead can make a huge different for cancer survivors looking to make positive changes.
- Experts also stress the benefits of staying active, no matter what that means for you after treatment, and managing stress with approaches like meditation.
When it comes to getting stronger — both mentally and physically — a lot of it has to do with preserving your energy so that strength can be devoted to the proper places.
Read More1. Set Realistic Goals
Setting limited, sensible goals, whether concrete or aspirational, is a great way to let go of impossible expectations of being superhuman — expectations we often hold on to even when dealing with health issues. While it’s important to do what you want to do, keep in mind what you can do, explained Dr. Michael Hayman, a radiation oncologist in New Orleans who counsels his patients on how to cope during treatment.“You might not be able to run a marathon,” he said, “[but] you can set a goal of walking.”
2. Plan Ahead
Feeling rushed can stress people out. To get the most out of each day, think about planning ahead.
The Dana-Farber Cancer Institute in Boston suggests pacing yourself, and planning according to your energy pattern. For example, if you feel best in the morning, plan activities that you need to do then. The institute’s experts also recommend being organized to avoid multiple trips up and down stairs and in and out of rooms. Conserving your energy allows you to be in control of your priorities.
3. Learn to Say ‘Yes’ — and When to Say ‘No’
Being in as much control as possible is a great way to start a new year.
This can be as simple as saying “yes” to someone’s offer to take you out to dinner, says Dr. Hayman. It can also be as simple as saying “no” to that same offer should you not feel up to it, no matter how heartfelt and caring the invitation.
4. Spend Time with People Who Make You Feel Good
Some cancer survivors feel an urge to isolate themselves, either because they’re feeling unwell (which, of course, is understandable), don’t know how to talk about what they’re going through, or even feel some shame that they’re not, at the moment, the same person they were.
But as the Mayo Clinic notes, friends and family provide an important circle of support for cancer survivors. If you feel awkward around them given your health, their experts suggest that you “start the conversation yourself. Let people know that you welcome their questions or that you don’t wish to talk about your cancer at that time.”
Dr. Charles B. Strozier, a psychoanalyst who treats, among others, cancer patients, and is a cancer survivor himself, said having visitors helps keep up his spirits.
“Lots of family and friends have been visiting and bringing nice presents [over the holidays],” he said. “I’m still recovering from my surgery [chemo starts in two weeks] and it has been wonderful — everyone has been kind and supportive. Never get isolated and lonely.”
5. Meditate
This isn’t for everyone, but meditation and other wellness practices are commonly suggested to help relieve pain, stress and even to improve cognitive impairment. Many cancer survivors say they do find such practices enormously helpful, and an excellent way to both preserve energy and recharge.
If you’re feeling self conscious or unsure about how to get started with meditation, try this simple, guided meditation for the SurvivorNet community. It only takes a few minutes!
WATCH: A guided meditation for the SurvivorNet community.
6. Exercise
Study after study shows that exercise helps ward off depression, and can help with recovery. It was recently reported that the National Health Service in the U.K. is encouraging people to participate in fitness programs within 48 hours of being diagnosed, according to Sky News.
“Doctors say by being fit, the side effects of treatments such as chemotherapy and the amount of time spent in the hospital can be reduced,” the report said.
Dana-Farber notes that studies show low to moderate amounts of exercise actually help people feel less fatigued. Gentle yoga classes, short walks — everything helps.
You don’t need to run marathons to see the benefits of exercise.
7. Treat Yourself
Finally, while the holidays are a great time to indulge and to pamper, it shouldn’t be the only time. As you usher in the New Year, remember to treat yourself to things that you love. Yes, the big things, like hanging with family and friends, or going to a basketball game, but also think small, the day-to-day pleasures that are often overlooked in the rush, from having your favorite cup of tea to playing your favorite card or board game.
Chad Landry, a cancer survivor and founder of the nonprofit Lympho-Maniac Cancer Fund in New Orleans, loves good food, so he says he treated himself to a delicious meal the night before each chemo appointment.
“I knew I wouldn’t want to eat for a day or two after treatment,” he explained.
They key is thinking about the things that make you happy — whether it’s a nice steak, a walk along the beach, or blasting your favorite album. In the new year, we could all make more time to prioritize what we love.
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