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Receiving a cancer diagnosis can have a significant impact on a person's life, including their work life. Cancer patients and survivors may need to take time off work for treatment and recovery, and returning to work after cancer can bring up a range of emotions and challenges. In this article, we'll explore some tips for cancer patients and survivors who are planning to return to work. Prepare yourself for your return to work Returning to work after cancer treatment can be both exciting and daunting. You may be eager to get back to a sense of normalcy and routine, but you may also feel anxious about your ability to perform at work or manage your symptoms. Before returning to work, it can be helpful to take some time to prepare yourself mentally and physically. Start by discussing your return to work with a coach. They can help you assess your physical and emotional readiness for work and provide guidance on how to manage any symptoms or side effects you may experience. You may also want to talk to your employer about any accommodations or adjustments that can be made to your work schedule or environment to support your return to work. Take it slow It's important to take things slow when returning to work after cancer. You may not be able to jump right back into your pre-cancer routine, and that's okay. Start by easing back into work gradually, perhaps by working part-time or on a modified schedule. This can help you adjust to being back at work and prevent you from becoming overwhelmed. Communicate with your employer and coworkers Effective communication is key when returning to work after cancer. If you feel comfortable with it, let your employer and coworkers know about your cancer diagnosis and treatment, and how it may impact your ability to work. Be clear about any accommodations or adjustments you may need, such as a flexible schedule or additional breaks. Keep your employer and coworkers updated on your progress and any changes to your schedule or work abilities. Focus on your strengths and abilities It's common for cancer patients and survivors to experience self-doubt or anxiety about their ability to perform at work. However, it's important to remember that you have valuable skills and experience to offer. Focus on your strengths and abilities, and be proud of what you've accomplished despite the challenges of cancer. Take care of yourself Returning to work after cancer can be physically and emotionally demanding, so it's important to take care of yourself. Make sure to get enough rest, eat a healthy diet, and stay active. Consider incorporating stress-relieving activities into your routine, such as meditation or yoga. If you're struggling with anxiety or depression, talk to your healthcare team about getting the support you need. In summary, returning to work after cancer can be a challenging process, but with the right preparation and support, it can also be a rewarding one. Take things slow, communicate with your employer and coworkers, focus on your strengths, and most importantly, take care of yourself. Get started with The After Cancer

Ani Velasco is a breast cancer survivor who went through multiple health procedures. During her journey, she learned how to embrace her path to live a happier and more fulfilled life. I survived it all In January 2011, I was diagnosed with breast cancer. I had a bilateral mastectomy, did chemotherapy and radiotherapy, went through breast reconstruction, and took hormonal therapy for 10 years. I survived it all. Fear of recurrence At the moment I feel well. I always carry some fear of recurrence, especially because I had metastases and had to remove several ganglia. I always carry that fear that something might have escaped from the Doctors and is growing in some hidden corner of my organism. I was very afraid of dying but I overcame it by drawing on my willingness to live and believing that I was going to be fine. I tapped into joy, faith, and lots of support from loved ones. I always found the strength to fight, laugh, and talk. How I managed some of my side effects Looking back, I can see clearly now that there were things that made it simpler for me to overcome this hard phase of life. And I want to share them with all of you who are currently going through the same. I had all types of side effects: fatigue, sleeping problems, anxiety, weight gain, intimacy issues, lack of appetite, and uncontrollable food cravings for unhealthy things that comforted me. It was so difficult to eat. The smell of food made me nauseous and I lacked of strength to face a simple soup or meat or fish plate. Even picking up the cutlery was heavy. Just thinking about cutting the food made me tired. Oh, how much easier would it be to open a box of ice cream and just eat one tiny spoon at a time? Easy to swallow, no need to chew. I found that for me to eat, food had to be cut into super small pieces and that the plate had to be half-full. In this way, I could focus on the process of eating bit by bit without getting overwhelmed, and that made all the difference. The pain was worst after I had the mastectomy. It was so strong that despite being exhausted, I couldn't fall asleep. I had to sleep almost sitting up. I found out that healing touch and massage helped me a lot. For almost a month, a therapist helped me fall asleep by giving me massages on my back. Her fairy hands appeared at my house at 8.30 pm and stroked me until I fell asleep. It felt so good! I started psychotherapy. My intent wasn’t to cry, to look at my past, or to understand why this happened to me. I wanted to learn to like myself more, to look for what really made me happy. I started doing psychotherapy before I started to feel sad. I think that was my solution to avoid depression. It was a fantastic help once I found the right therapist to support me. I did not get it right the first time, but I ended up finding a therapist with whom I had enormous empathy. Cancer made me realize that it’s time to change I also realized that I had nothing to lose. That despite those difficult moments, I had reasons to be happy, to smile (sometimes even without even noticing it), and to enjoy every minute of my day. Even nowadays, when I think about it, I miss some of those moments, when I was really living in the present moment. Those moments allowed me to collect memories that I used as my daily vitamins. I felt strong being so fragile. I ate without thinking I didn't want to eat. I smiled without noticing it. I laughed when for some people I should have been crying. I lived every day without thinking that I had another day to live. I knew that many people would miss me if I was gone, and that gave me the strength to fight to make sure I’d continue to be here for them. I was able to see a different side of myself and I changed many things in my day-to-day. I changed so many things in my life without making any effort. I just thought that what happened to me was a wake-up call for a new direction in my life. I felt that it was not the time to be angry or upset. It was just time to change. It's possible to turn things around In conclusion, what I would like to pass on as a message to all those, who are suffering at the moment and who still haven't managed to find their way, is that with a team of doctors who take care of us and with the support of our friends and family, it is definitely possible to turn things around. Get started with The After Cancer

Before Jennifer Dickenson was diagnosed with brain cancer 12 years ago, she was a busy and stressed-out lawyer. With two elementary school-aged children and a supportive husband, she vowed to do everything she could to improve her odds. Based on the tools she used for herself with miraculous results, she shares this information with others. Her book, “The Case for Hope”, teaches others how we can restore health. What it is, how it helps us heal and how to use it Meditation is a way to quiet the mind, allow healing, and inspire connection. One way to think about meditation is that it is a way to reclaim space in your mind with focused relaxation. Even though it’s conceptually pretty simple to do, it’s not always easy. Our minds are constantly hopping from one thought to another—some refer to it as monkey mind. Most of us don’t even realize how much we do it. Taking time to meditate allows you to slow down the banter and, sometimes temporarily, quiet it completely. Even if it’s just for a while, the practice of meditation can create a sense of relief and then space, clarity, and relaxation. The body takes these cues to help improve our brain function, nervous system, immune system, and our ability to create oxygen in our bodies. As with any new skill, the more you practice, the easier it is to do, and the better your results become. After meditation, many people feel calmer and more grounded. Occasionally, you may be surprised to receive wisdom or clarity concerning something in your life. When we meditate, we ask for nothing and give nothing. The practice is freeing to the mind, allowing us to simply exist. How to start meditating To begin to meditate, find a calming and quiet environment with the lights low. You might want to add a candle or some pleasant-smelling oils to enhance the space you are creating. Once there, sit down cross-legged, if possible. If that position is not comfortable, find a different sitting position that works for you. Close your eyes to shut out the busyness of the world. Begin to breathe deeply and gently in and out in a rhythmic manner, while continuing your focus on the breath through the meditation. After a few moments, you will start to settle down. Try not to think about anything. This is normally where the monkey mind hops in. Don’t beat yourself up for wandering; just simply and gently redirect yourself to the quiet mind of the meditation. Over time, it will be easier to control the thoughts that seep in. Some people begin the practice of meditation by doing it for five minutes in the morning and five minutes at night before bed. Over time, you might meditate for twenty to thirty minutes once or twice a day. But there are no steadfast rules except that going beyond thirty minutes might be too long for most people. Experiment with what works best for you. Guided meditation Guided Meditation is another form of meditation but, in my opinion, even easiest than standard meditation. In fact, it has been called the “lazy man’s meditation” because all we need to do is pop in the CD, close our eyes, listen to the words and the music in order to receive the benefits. We are introduced to calming sounds and a speaker who gently brings us along on a journey of vibrant images and positive thoughts. Imagine your mind being massaged by a crystal-clear ocean sending healing messages to your thoughts. It’s so easy, yet it can be very impactful. As the listener, your only job is to create a private, quiet location in which you can lie down, try to keep your mind clear, and listen to the music and the healing words. It’s possible to doze off because you feel so calm, safe, and relaxed. (Don’t listen to these meditations while driving a car.) When you are done, you may have the sense that you have shifted some of your thoughts, feelings, and perspectives for the better. The continual use of guided meditation makes that feeling even stronger. My favorite guided meditation CDs are from Belleruth Naparstek at healthjourneys.com. Naparstek pioneered guided imagery. Several studies have reported healing effects for people who listen to her meditations. One of the studies showed that patients using Naparstek’s calming tapes did better during surgery and recovery than those who did not use the tapes. The results showed that those using the tapes lost less blood during surgery and, on average, left the hospital a full day earlier than the control group. Subsequent studies have shown that guided imagery helps the immune system, improves blood pressure, and minimizes allergic reactions. It can also help reduce pain, depression, anxiety, and phobias. Generally, directed meditation can calm the nervous system and allow the body to return to homeostasis or balance. In turn, the body can release the fight/flight response and get back to the business of fighting illness and keeping the body healthy and well. There are many choices for buying guided meditation CDs online, as well as through apps like the Calm app, or at your local holistic New Age store. It can be a great gift for someone in need, including yourself. Get started with The After Cancer

Being diagnosed with cancer can be a traumatic experience. It is not only the physical aspect of the disease that is challenging but also the emotional and psychological effects that can come with it. Fear, anxiety, depression, and stress are common feelings that cancer patients face throughout their journey. Coping with these feelings can be difficult, and it is essential to have coping strategies that work. One such strategy is mindfulness. Mindfulness is a type of meditative practices that involve focusing on the present moment and accepting your thoughts and feelings without judgment. It has been proven to help people manage stress, anxiety, and depression, and it can be particularly beneficial for cancer patients. Here are some of the benefits of mindfulness for cancer patients: Reduced stress and anxiety A cancer diagnosis can be incredibly stressful, and mindfulness can help reduce that stress. Research has shown that mindfulness meditation can decrease levels of cortisol, a hormone that is associated with stress, in the body. Mindfulness can also reduce symptoms of anxiety, including panic attacks and phobias. Improved sleep Cancer patients often have difficulty sleeping due to anxiety and physical discomfort. Mindfulness can help improve sleep quality by reducing stress and promoting relaxation. A study published in the Journal of Clinical Oncology found that mindfulness-based stress reduction improved sleep quality in cancer patients. Better emotional regulation Cancer patients may experience a wide range of emotions, from fear and anxiety to anger and sadness. Mindfulness can help patients regulate their emotions by teaching them to observe their thoughts and feelings without judgment. This can help them develop a greater sense of emotional control and improve their overall well-being. Increased self-compassion Cancer patients may be hard on themselves, feeling like they should have done more to prevent the disease or that they are not doing enough to fight it. Mindfulness can help patients cultivate self-compassion and self-love, which can improve their overall outlook on life. Reduced symptoms of depression Depression is a common side effect of cancer, and mindfulness can help reduce symptoms. A study published in the Journal of Clinical Oncology found that mindfulness-based cognitive therapy was effective in reducing symptoms of depression in cancer patients. Improved quality of life Mindfulness can help cancer patients improve their overall quality of life by reducing stress, improving emotional regulation, and promoting a sense of well-being. It can help patients feel more in control of their lives and better able to cope with the challenges of cancer. How to Practice Mindfulness Mindfulness can be practiced in a variety of ways. Here are some tips to get started: Find a quiet place where you can sit comfortably and uninterrupted for a few minutes. Focus on your breath, feeling the sensation of air moving in and out of your body. If your mind wanders, gently bring your attention back to your breath. Notice any thoughts or feelings that arise without judgment. Observe them, and then let them go. Continue to focus on your breath for a few minutes or longer, as you feel comfortable. Gradually increase the amount of time you spend practicing mindfulness. In addition to practicing mindfulness on your own, there are many mindfulness-based programs that cancer patients can participate in, such as mindfulness-based stress reduction and mindfulness-based cognitive therapy. These programs are often offered by hospitals and cancer centers. Conclusion Mindfulness can be a powerful tool for cancer patients, helping them reduce stress, manage anxiety and depression, and improve their overall well-being. By practicing mindfulness regularly, cancer patients can develop a greater sense of emotional control and improve their quality of life. If you are a cancer patient or survivor, consider incorporating mindfulness into your self-care routine to experience its many benefits. Get started with The After Cancer to begin your mindfulness practice

Patients suffering from chemofog have difficulty concentrating, memory loss, and disrupted sleep. Even if temporary, these symptoms have a real impact on quality of life. To reduce them, follow these 5 tips. Exercise It cannot be repeated enough: regular physical activity is good for general health. And not just for your body, your brain benefits too. Exercise can promote the secretion of molecules that are beneficial to the brain. In particular, activities that cause small impacts on the ground like running or jumping rope. Research on the subject is still too recent to understand exactly why, but positive effects have been observed. However, be careful not to overdo it, risking unnecessary fatigue and injury. Instead, try to integrate regular, moderate, and specially adapted practice into your lifestyle. Feed your brain In the long term, diet can contribute to intellectual functioning by providing the brain with the nutrients it needs. And first and foremost, the lipids of which it is mostly composed. You can adapt your diet by adding foods rich in omega-3s such as nuts, almonds, and hazelnuts, or fatty fish such as sardines, salmon, or herring. Try meditation Perhaps you have heard of mindfulness meditation? This technique is known to help distance negative thoughts and emotions. It also helps improve your cognition. Training yourself to bring your mind back to the present moment whenever it wanders, this practice increases your mental flexibility and strengthens your attention. Something else you can try is ASMR - Autonomous Sensory Meridian Response. This concept involves broadcasting pleasant, repetitive sounds to help you relax. Numerous ASMR videos and podcasts are available for free on the Internet. Improve your sleep Good cognitive functioning also requires good sleep. If you have sleep problems, follow the tips in our blog post about sleep disorders. Take care of your anxiety Are you anxious, nervous, or even depressed? These mood disorders act like short circuits in your brain. If they persist despite the implementation of the routines we mentioned earlier, do not hesitate to turn to cognitive-behavioral therapies (CBT). Get started with The After Cancer to improve your chemofog

Many cancer patients experience sleep disturbances but don't worry, there are ways to improve your sleep. You may have difficulty falling asleep or staying asleep, or you might have the total opposite - oversleeping. Other problems are possible, such as sleep apnea (your breathing stops for a few moments while you sleep) and sleep-related movement disorders, such as restless leg syndrome. However, the most common sleep disorder that cancer patients experience is insomnia, i.e., difficulty falling or staying asleep. It's important to take sleep disorders seriously. When you sleep poorly, it can be even more challenging to cope with cancer. Poor sleep can have a negative impact on mood, pain, and fatigue. It can weaken the immune system and interfere with healing during treatment. It can also lead to memory problems and difficulty thinking clearly. What causes sleep disorders? Cancer or its treatments can disrupt your sleep patterns. When staying in the hospital, a place that is often noisy, busy, and different from home, you may also have a harder time sleeping. If you experience anxiety, stress, depression, or pain, your sleep problems are likely to worsen. Various side effects and symptoms, such as nausea and vomiting, shortness of breath, diarrhea, constipation, or flu-like symptoms, can lead to or worsen sleep disorders. If you wake up more frequently at night to urinate or experience night sweats or hot flashes, your sleep may not be as restorative as it should be. Certain medications such as hormone replacements, steroids, sedatives, antidepressants, and anticonvulsants can also affect your sleep. What do sleep disorders feel like? The symptoms of sleep disorders may vary, but they include: Difficulty falling asleep or staying asleep Waking up feeling tired or not feeling rested after sleeping Feeling very drowsy during the day Irregular breathing during sleep Moving more during sleep Difficulty concentrating Feeling irritable How to treat sleep disorders? We will try to find the source of your sleep disorder (e.g., if it is a side effect of medication prescribed in your treatment plan) and suggest ways to manage the source of the sleep problem. If no underlying cause can be identified, our team will focus on the sleep problem itself. Treatment depends on the type of sleep disorder you experience and may include the following options: Medications – Your healthcare team may prescribe medications that will help you sleep or relieve symptoms that interfere with your sleep in the short term. Cognitive-behavioral therapy – This is a treatment specifically designed for insomnia, administered by a therapist with specialized training. This treatment can help you recognize the thoughts and behaviors that cause or aggravate your sleep problems and replace them with habits that promote better sleep. This technique is as effective as prescription drugs but has the advantage of not causing side effects. Sleep Aids – If your breathing is interrupted while you sleep, a special device may help you breathe and enjoy better quality sleep. Easy tips to try a home You can also try certain things to achieve better sleep, including: Get up at the same time every day, regardless of how long you slept the night before. It is tempting to sleep in after a bad night, but this can make it even harder to fall asleep in the evening. Engage in physical activity at least once a day, preferably in the morning or afternoon rather than in the evening. If you nap during the day, do so before 3 p.m. and try to limit it to a maximum of 30 minutes. Don't keep your worries and fears to yourself. Talk to someone during the day or write them down. This will help you manage them, and you will have a clearer mind when it's time to fall asleep at night. Avoid caffeinated beverages 6 to 8 hours before bedtime. Avoid sugary and alcoholic beverages late at night. Avoid using your cell phone, tablet, or computer and watching TV at least 60 to 90 minutes before bedtime. The light emitted by these devices can affect the sleep hormones your body produces. Before going to bed, do something pleasant and relaxing under dim lighting like reading a book or taking a hot bath. Keep your room dark, cool, and comfortable. Use a white noise machine to mask sounds that could disturb your sleep. Go to bed only when you are sleepy. If you can't fall asleep after 20 minutes, get out of bed and do something pleasant and relaxing under dim lighting. Return to bed when you are sleepy. To help you sleep, try meditative or relaxation exercises, deep breathing, or listening to soothing music. Get started with The After Cancer to improve your sleep

As a cancer patient or survivor, navigating the healthcare system can be overwhelming. That's where a cancer nurse comes in. Cancer nurses are specialized healthcare professionals who provide support, education, and care to individuals affected by cancer. In this article, we will explore the role of a cancer nurse and how they can help cancer patients and survivors. What is a cancer nurse? Cancer nurses are registered nurses (RNs) who have additional training in oncology nursing. They specialize in caring for individuals with cancer and work in a variety of settings, including hospitals, cancer centers, and community clinics. Cancer nurses work collaboratively with other healthcare professionals, including doctors, social workers, and nutritionists, to provide comprehensive care to cancer patients and survivors. The Role of a Cancer Nurse The role of a cancer nurse is multifaceted. They provide emotional support, education, and care to individuals with cancer throughout their cancer journey. Some of the main responsibilities of a cancer nurse include: Patient education: Cancer nurses educate patients and their families about cancer treatments, procedures, and side effects. They explain complex medical terminology in a way that is easy to understand and answer any questions the patient may have. Symptom management: Cancer patients often experience a range of physical and emotional symptoms related to their cancer and treatment. Cancer nurses help manage these symptoms through medications, counseling, and other interventions. Coordination of care: Cancer nurses work closely with other healthcare professionals to coordinate care and ensure that patients receive the best possible treatment. Emotional support: Cancer nurses provide emotional support to patients and their families throughout the cancer journey. They listen to patient's concerns and provide guidance and encouragement. Survivorship care: Cancer nurses provide ongoing care to cancer survivors to help them manage any long-term effects of cancer treatment and to monitor for cancer recurrence. How a cancer nurse can help cancer survivors? Cancer nurses can be a valuable resource for cancer patients and survivors. Here are some ways that a cancer nurse can help: Provide education and support: Cancer nurses can provide patients and their families with education about cancer treatments and side effects. They can also provide emotional support to help patients cope with the stress of a cancer diagnosis. Manage symptoms: Cancer patients often experience a range of symptoms related to their cancer and treatment, including pain, nausea, and fatigue. Cancer nurses can help manage these symptoms through medication and other interventions. Coordinate care: Cancer treatment often involves multiple healthcare professionals, and coordinating care can be complex. Cancer nurses work closely with other healthcare professionals to ensure that patients receive the best possible care. Advocate for patients: Cancer nurses can advocate for patients to ensure that they receive appropriate care and that their needs are met. Provide survivorship care: Cancer nurses provide ongoing care to cancer survivors to help them manage any long-term effects of cancer treatment and to monitor for cancer recurrence. In conclusion Cancer nurses play an important role in the care of cancer patients and survivors. They provide education, support, and care throughout the cancer journey and can help patients and their families navigate the healthcare system. If you or a loved one has been diagnosed with cancer, consider reaching out to a cancer nurse to see how they can help you on your journey to recovery. Get started with The After Cancer to talk to a cancer nurse

My name is JJ Singleton I'm a colorectal cancer patient from Canton North Carolina. I was diagnosed in 2015 at the age of 27, been on chemo for life since 2016. I'm an advocate for colorectal cancer and breaking down stigmas and hurdles around screening and talking about colorectal cancer as well as mental health and the hurdles of living with cancer. From just waiting to die from cancer to living with it It’s been 356 days since I landed in Buffalo New York last September for the inaugural Man Up To Cancer event called Gathering Of the Wolves. A bit of backstory Man Up to Cancer is a group of now 2200 guys dealing and living with any type of cancer or caregiver to someone with cancer it’s a website with resources, it’s a podcast “go listen to them especially my episode” and it’s a private Facebook page that allows men to talk to vent to express feelings etc. This group has been monumental in my journey from just waiting to die from cancer to living with it. From not knowing what to expect to a lasting impact on my life This event was the very first one and over 50 guys from all over America Canada and even an amazing guy from Belgium came to experience this. I went in not really knowing what to expect but what happened over those 3 days was an experience like nothing I’ve ever had. It has made a lasting impact on my life and as year 2 of the Gathering comes closer just a few weeks away I want to share why this memory is one of the most important in my life with cancer but also my life, and to get excited about year 2. I get goosebumps everytime I think about that weekend last year and that’s rare for me. I do have deep emotions and feelings but after 7+ years of living with cancer I’ve become in a sense numb at times and keep my emotions buried and hidden. Even while I was there I wasn’t letting my emotions be very visible and that’s just me and who I am. But let me tell you those goosebumps and electric feeling I get when thinking of it is all encompassing. Love, acceptance, and understanding Love acceptance understanding in a way nobody else can understand support laughter and joking all these words aren’t what you might expect when thinking of a large group of men from around the world coming together but we are different we have all had cancer change our life in so many ways and finally found a place to truly express it. Gathering of the Wolves allowed so many amazing guys a chance to finally be in the presence of others who truly understood what they were talking about and feeling. Also allowed a free flowing of support and love that wasn’t impacted by the outside world which is so important in our world. I seen laughing crying and loving during this event and that still brings a tear to my eye to remember how I could sit back with my cold drink and watch guys lives change due to being there and seeing in person what this group is and could. Man Up to Cancer changed my life Man Up to Cancer is about a community of men connected by cancer but brought together by the friendship the love made by being there and supporting one another to not isolate during cancer to show that guy they have someone and the yearning we all feel to belong even though this hell we have lived or are living through. Man Up To Cancer changed my life in so many ways from finding true friendship to giving me a feeling of belonging after years of feeling the opposite, without this group I would never met one of my best friends or stepped foot into the advocacy world and been able have the experiences I’ve had over last 2 years. That is what this group and this Gathering means to me and how last year it touched my heart and soul and know this year in a few days will do the same. KFG my brothers see you soon. And for any man you know that needs a community a brotherhood friends and a I’m place to be his self check out Man Up To Cancer. Learn more about our Care Team

Rebecca C. Walden is a writer/speaker on breast cancer, faith, mental health, and parenting good A journey of self-discovery Well hello again, old “friend.” For the first time in a bajillion days, I logged back into MyFitnessPal yesterday. If you can love and loathe an app at the same time, this one’s mine. I lifted weights at home yesterday, just a short 30 minute session, but that didn’t burn enough for me to earn a nighttime snack I’ve come to love (and have a hard time saying “no” to) – hello, Pop Secret Homestyle popcorn and chocolate! Truly, the combo of savory and sweet cannot be beat. I’m trying to reframe how I view the nutrition tracker – as a tool that helps me avoid overeating, which is scary easy to do, even if you subsist primarily on healthy stuff. Portion control always has been (and prolly always will be) my biggest nemesis. Even without snacks and with measuring out my portions all day long (again, another tactic that helps even though I detest doing it), I was already over my caloric limit for the day before I’d even finished dinner. I ended up saying to heck with it, and enjoyed every last kernel of deliciously salted popcorn (except for the ones I dispensed to the pups, because these two will stare you down and tap your leg incessantly for their fair share). Aaaaand I savored every last morsel of a single Ghirardelli 72% cacao square, instead of my usual KIND frozen bar. Old habits and new beginnings Before indulging, I had pre-tallied up the 5 weeks out projection of what I would weigh if every day were like today (by far the coolest feature of MFP) – and I could live with the forecast. In getting my snacky snack on, it’s true that I’d only be working towards dropping a pound or two, but I was cool with it because it meant a sliver of enjoyment when I eat, instead of feeling miserable, limited to three square meals and no treats. Emphatically no thank you! So here I am again, trying to figure out my new normal baseline. My motivation isn’t all that different from before, when I lost 60 pounds the year I was turning 40. I’ve kept 30 pounds off since that time, and only went up one pant size after a grueling year of surgeries and chemotherapy. So I’m pretty darn proud all in all of how well I’ve maintained an eight-month effort to shed a significant amount of weight. But I’d sure be okay with dropping 15 pounds or so, and not being embarrassed to wear shorts or cute sleeveless tops. Bottom line. Cancer (so far as I know) is squarely in the rearview mirror and I want to get back to feeling toned and trim and to enjoy the confidence that comes with knowing that I look as good as I feel. There is a bit of a reckoning that I’m working through though, and I don’t quite know what’s real and what’s an excuse. It’s harder now. A lot harder. Is it that I’m six years older? Is it that there were major poisons pumped through my body to get rid of any remaining cancer cells, and has that taken an overall toll? Is it the estrogen-blocking effects of Tamoxifen, a daily pill I’ve got at least another three years to swallow? Is it perimenopause? Most importantly, do any of these questions even matter? When I had my bone density test after finishing chemo, the results revealed osteopenia. Much as I love calcium in all its delicious dairy forms, I found that news shocking. No way are my bones weaker, right? Wrong. The good news is that weight-bearing exercise can reverse it. Do I need a better motivator than that? Nope. I also get a lot more tired than I used to, and I don’t like that feeling. What’s not to love about having more energy and needing fewer naps? And as has always been the case, I’m a way nicer person when I’ve exercised, whether on purpose or via hobby i.e. working in the garden, walking the neighborhood, or taking a leisurely-ish bike ride, plus a few inclines to make it worth the effort :). Not to speak for my people, but I think they would agree that things are more harmonious when I make time to move my body. Reclaiming my health and confidence after cancer We’ll see how it all goes. I’m going to (force myself to) stick with food diary logging, because seeing that data in black and white works for me. It helps me find the self control to walk away from the kitchen. I’ll keep measuring portions, even though it creates more dirty dishes and makes the food look wholly unsatisfying on the plate, because what I think is 1/2 a cup turns out to actually be a lot more. Generally speaking, I’ll modify what I did before, but less hard core this time, because salad without dressing is sort of depressing. As for activity, I’ll find the balance of listening to my body in terms of how much weight it can lift and how much pressure my knees can bear. I will be as disciplined as I can when I train. Also, I will give myself permission to stop when my stamina runs out. Whatever my body does for me, I will be grateful. We’ve already been to hell and back. Now for the ask (and people selling shortcuts of any kind need not apply). If you have experience creating a training program for cancer survivors, I’d love to talk with you. My body is 1000% different than it was before June 2020, but I’m not dead yet. I absolutely believe I can find a realistic workout regimen that honors my body’s limitations but that also challenges my muscles and builds strength in my bones. Onward into survivorship! Check out our Breast Cancer Online Program

Rebecca C. Walden is a writer/speaker on breast cancer, faith, mental health, and parenting good humans Challenging myself during cancer treatment For fear of being judged, I didn’t talk much about this during active treatment. “This” being thoughts about my appearance. “This” being what breast cancer surgeries and treatments had done to my self-image. “This” being the shock and reckoning I went through every time I looked in the mirror – seeing a hairless, swollen version of my former self, with sallow skin and stark eyes. I felt sick, ugly and weak, and I was not ok with that. I considered the things that I could and could not control. Beyond my control? Seeking control and acceptance How fast my eyelashes and eyebrows would return (though Rodan & Fields and Brian Joseph products helped; more on this in another post); When my body would stop feeling old and brittle and broken; The rate at which random head hairs would grow in more evenly (no one talks about how unflattering and physically uncomfortable this part actually is); The (in)ability for me to move and exercise the way I could before treatment, and the way I still wanted to, all while, deafeatingly, my pants grew too tight (not due to laziness, mind you, but thanks to months-long exercise restriction and then being too sick to prevent all the lean muscle I’d worked so hard to build from turning into flab). With no hair to style, and my face looking, quite frankly, silly and naked and off-balance, I wanted so badly to find a way to feel feminine and lovely. I craved the sense of joy and self-confidence and uniqueness that can come from the way we express ourselves through the outfits we wear. But this was at the height of pandemic shutdown. Nobody was really going much of anywhere, and when they did leave the house, pocketed yoga pants and a mask were just about all that was required. Rediscovering femininity and confidence Myself included. I only ventured out for chemo treatments and doctor’s appointments, always donning a pair of leggings, sneakers, a cozy sweater, tee and cardi or sweatshirt, and earrings. EARRINGS! That was my eureka moment. Around this time, Beaded Earrings were having quite a moment (I think they still are, but even if not, who cares? I love mine and wear the dickens out of them). I was (and still am) here for it. I bought my first pair – a set of vibrantly colorful butterflies – to channel the emotions I wanted to bring into that first chemo infusion appointment. And ever since, I’ve been on the lookout for sets that make me feel the way that first pair did. Breast cancer survivor with her beaded earring collection. Beautifully Girly. Bright and Hopeful. Optimistic. Faith-Filled. Vulnerable. Resilient. Graceful. Classy. Bold. And just a little bit Sassy. That first pair brought me so much joy; to this day, the Butterflies spark friendly conversation with strangers who compliment me every time I wear them. So I’ve grown the collection, and that has been its own little joyful hobby. I’m always “on the hunt” for not just any pair, but for the next worthwhile addition. Any contenders must be lightweight, colorful, unique-ish, and well-made (don’t even bother with the ones on Amazon; trust me on this). They have to have just the right amount of personality to fit my vibe. This is how I came to own a pair of Texas flag tall boot earrings, and a set of “Howdy Honey!” ones, which I wear as often as possible, because they are awesome. A signature look: Beaded earrings and headbands It has become something of a signature look, which I feel so silly even saying, but it’s true. During treatment and in the months of nowhere hair or awkward hair regrowth since, Beaded Earrings of all things helped me express a little dose of individuality. They helped me remember I hadn’t lost my spark entirely. These last two years, I’ve paired them with the Knotted Headband trend, which I am also here for and loving. In a matter of five minutes, whether it’s a wash and dry or dry shampoo day, I can pull together a look that is practical (pesky layers stay out of my face), polished, professional and also unmistakably me. Fun-loving, sometimes silly, occasionally salty, and always hopeful me. Check out our Breast Cancer Online Program

Rebecca C. Walden is a writer/speaker on breast cancer, faith, mental health, and parenting good humans. I dreaded starting this medicine Article research and chatting with friends didn’t boost my confidence either. Most notably, I had stumbled upon an article about Harry Connick Jr.’s wife and former Victoria’s Secret model Jill Goodacre. The piece noted that she’d finished her five-year Tamoxifen regimen, not without its side effects, most notably weight gain. When you gain weight, everyone is so quick to say, “Oh, but you look beautiful at any size!” I know this because the year I was turning 40, I ate right and strength trained, and ended up shedding 60 pounds. People are delicate with their words so as not to imply you were somehow deficient before you got fit. While that’s a nice and supportive thing to say, I could totally relate to Jill’s comments about how the weight gain had diminished her self-confidence. You bust your butt to take good care of your health – all of it, your physical body, your emotional state – and then this medicine that you’re strongly advised to take wreaks holy havoc on your hormones and your sense of self. And, if someone like Mrs. Harry Connick Jr. was struggling with it, given all the resources she can access (I’m riffing here, but I bet personal chefs and personal trainers are part of the norm at that level of wealth and stardom), what chance did I have to keep fit? Now I’m 13 months in, and I’m glad I didn’t give up on Tamoxifen. While the first few months were no picnic (embarrassing brain fog, hot flashes all hours of the day, and feeling weepy for no reason), I understand the risk percentage of recurrence and why this estrogen modulator is necessary in my particular case. Battling weight gain on tamoxifen I’ve gained a total of 7 pounds, but I can’t blame it on Tamoxifen alone. During the year of active treatment, I either wasn’t allowed to exercise or I was too exhausted to even consider it. That was when I knew treatment was starting to take a toll. Way back in the beginning, I remember being gently scolded by my breast surgeon for walking four and a half miles a few days after the first lumpectomy. At my post-op visit, she shook her head, laughed and then looked me square in the eyes and said: “Rebecca! When I told you to walk, I meant a little bit around your living room!” But as additional surgeries, biopsies, prep procedures and chemo treatments accumulated, that inner drive to move seriously waned, and all the lean muscle I’d built during that mega weight loss year turned to flab. While my breast surgeon did acknowledge that Tamoxifen is working against any weight loss efforts, she still encouraged me to try, and not to surrender to the rising tide of online opinion that this medicine “makes you gain weight.” So I’ve heeded her advice, including getting rid of my size 2 and size 4 jeans (on this topic, she was like, “Come on, woman! Don’t waste your precious energy on ridiculously tiny sizes!”). If I haven’t already said so, I love this woman. She is skilled and salty and prayed over us and with us before every surgery. I’ve also returned to a keto-ish lifestyle, emphasis on the “ish.” KIND Frozen Bars have my heart, especially those Dark Chocolate and Peanut Butter ones, holy moly. Resilience in the face of medication challenges Strength training could be more consistent, but I’m doing it. It’s actually a need to do these days, rather than when it was a nice to do before. Chemo weakened my bones, and I’ve got osteopenia. To prevent any chance of it progressing to osteoporosis, weight-bearing exercises and calcium supplements are where it’s at. Thankfully those early side effects subsided, and relatively quickly. I would encourage anyone taking it and considering throwing in the towel to work with your healthcare provider first. Give it enough time to see if your system adjusts and if the life-disrupting side effects level out. For now, I am comforted by the fact that I am doing everything I can to minimize any risk of recurrence, and I am happy with my decision to stay on Tamoxifen. Check out our Breast Cancer Online Program

We are delighted to share our experience at the Making Strides event in Cary, NC, in October 2023. This event was a significant milestone for The After Cancer, marking our second event participation in a Making Strides event by The American Cancer Society. Engaging with the Triangle Community of Cancer Survivors The day was filled with enthusiasm, hope, and an overwhelming sense of community. We had the incredible opportunity to meet many wonderful women from the Triangle area, each with their own powerful stories of resilience and strength. These interactions were not only heartwarming but also underscored the immense need for comprehensive support for cancer survivors, reinforcing our mission . Engaging with the local community in the Triangle allowed us to better understand and address their unique needs. Introducing The After Cancer Resources to the Triangle based Cancer Survivors Our booth attracted numerous visitors eager to learn about our resources designed to help survivors manage treatment symptoms, adopt healthy behaviors, and reduce the risk of recurrence. The genuine interest and positive feedback we received were truly encouraging. Many of these amazing women decided to join our group sessions , where they can find a supportive community and access the personalized care they need. Our presence in the Triangle highlighted the importance of local engagement and support. Building a Supportive Community for Breast Cancer Patients in North Carolina Attending the Making Strides event in the Triangle, NC, in October 2023 was a profound experience for The After Cancer team. It allowed us to connect with survivors, share our vision, and lay the foundation for lasting relationships within the breast cancer community. We are grateful for the warm reception and look forward to continuing our journey, providing the support and resources survivors need to thrive. Our involvement in the Triangle area has strengthened our commitment to making a difference locally and beyond. By participating in events like Making Strides in the Triangle, The After Cancer aims to raise awareness and offerinvaluable support to cancer survivors. We are excited to grow our presence in the Triangle and help more individuals on their journey to health and wellness.