Stress during cancer treatment: 5 relaxation techniques

Both the cancer diagnosis and the treatment itself are associated with a huge dose of stress that can negatively affect your well-being. Unfortunately, it is very difficult to separate body from what is happening in the mind. During oncological treatment, the issues related to the psyche must not be underestimated or diminished. Long-term stress can negatively affect your health, so it's really important to learn to deal with it. There are many ways to deal with it, which allows you to choose the method that will best suit your needs. So, how to relax? How to deal with stress? What relaxation technique will be right for you?

Relaxation techniques for stress

There are many relaxation techniques for both body and mind. Stress can affect not only mental but also physical condition. It creates a muscle tension, which sometimes causes back pain or a headache. Cancer treatment is often associated with side effects and fatigue, which discourage people from taking part in a variety of relaxation techniques classes. Fortunately, most of them do not require leaving the house or even having the right equipment. How to relax at home? We have prepared 5 relaxation techniques that can help you de-stress.

Autogenic training

Autogenic training was created in the 1930s by the German psychiatrist Johannes Heinrich Schultz. This relaxation technique is still very popular. How does it work? Autogenic training consists in inducing experiences similar to meditation, the state of hypnosis, and it’s also using elements of other techniques, such as yoga. The person who carries it out affects their nervous system on their own. The relaxation technique developed by Schultz consists of 6 phases: a feeling of weight, a feeling of warmth, a regulation of the heart rate, free breathing, a feeling of warmth in the solar plexus and a feeling of coolness on the forehead. These phases are introduced through a series of instructions that allow a feeling (e.g., heaviness, warmth) to be focused on different parts of the body. The autogenous relaxation technique encourages the body to respond naturally by slowing down breathing and lowering blood pressure. As a result, mental tension is reduced, the nervous system is calmed and the effects of stress are minimized.

Mindfulness

According to the definition of the author of this relaxation technique, mindfulness "is a state of consciousness resulting from intentional and non-judgmental directing mental attention to what we experience here and now.” During training, attention is focused on what is felt at the moment and what thoughts accompany the feeling. It can be said that emotions and thoughts are subject to impartial observation. Mindfulness is not about analyzing and searching for meanings, but about being present in the moment. This relaxation technique is based on rejecting what has been, brooding over unpleasant events, emotions, what will be, and not rushing ahead. In the modern world, focusing on a given moment and staying in it for a while sometimes seems impossible. However, it is worth using this technique to reduce stress and restore your mind's balance.

Yoga

Yoga is well known for its relaxing properties, which is why it is recommended, also for people exposed to stress. It is a way to combine physical activity with calming the mind. There are many types of yoga, and each of them may differ in the degree of difficulty and the elements on which the activity focuses. However, even the easiest asana can help to release muscle tension, which is often caused by stress. You don't even need a lot of time. Effective practice can be done in just 15 minutes. Moreover, each training session focuses on the regularity of your breathing. Breathing is the basic activity that keeps us alive, but it's easy to forget how important it is when you're on the go. Yoga makes it possible to restore the proper rhythm of the breath, which additionally helps to calm down the nervous system.

Music therapy

One way to relax and de-stress is to listen to music. On the Internet you can find many playlists specially prepared for this purpose. They usually contain slow and soothing instrumental pieces or sounds of nature — sounds of the forest, water or rain, and birds singing. For many people it is also just as relaxing to listen to their favorite songs. Therefore, it's also a great idea to create a playlist of just such songs. Then nothing limits you — you can sing along and even dance. It is a great way to combine those things together. Movement performed during dance not only keeps the body in good condition, but also has a beneficial effect on the mind and reduces stress levels.

Hobby

At first, doing something creative and productive during a stressful time may seem quite difficult. But when you try it, you will see how good it is for your mood and mind. The chosen activity should be engaging and thus allow you to distract your thoughts from your problems. Focusing on your hobby will also give you some time for yourself, which can be difficult to find in your daily rush. For this purpose, it is worth choosing a creative activity, the effects of which will be visible. It may turn out that reaching for something new will allow you to discover in yourself an artist or a knitting master. Activities that can include other people (family or friends) are also a great choice. A good example of such a hobby is arranging puzzles or board games.

Sharing your feelings

Although this is not a typical relaxation technique, sharing your feelings with others often brings very positive results. Finding help in difficult times is extremely important. Don't hesitate to talk to your loved ones, maybe a friend, or even someone from the support group you joined (if you haven't already, then don't hesitate — it's really worth it). However, you must bear in mind that not every person is prepared to talk about emotions. A diagnosis can be as stressful for your loved ones as it is for you. In such situations, it is worth reaching for the help of a specialist — a psychologist who is properly trained and prepared to help people struggling with various problems related to the psyche.