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This Positive Psychology exercise will guide you through the practice of journaling through the holidays over 42 days from Thanksgiving to New Year’s Day, so that you may explore your thoughts and feelings surrounding the holiday season. Download the booklet here: What is Positive Psychology? “Positive psychology is the scientific study of optimal human functioning. It aims to discover and promote the factors that allow individuals and communities to thrive.” (Seligman, 2002) The late Dr.Christopher Peterson (also one of the founding fathers of positive psychology) described positive psychology in this way: “Positive psychology is about helping people move ‘North of Neutral’. Peterson was also famous for saying, “I can describe positive psychology in 3 words: Other PeopleMatter.” Simply Put: Positive psychology is about building what’s right, not just fixing what’s wrong. About the booklet You are receiving a total of 42 journaling prompts. Please note that you determine the pace of writing. Write when it feels right for you and feel free to skip prompts. If you wish to skip a prompt, leave the journal pages empty and return to them in your own time. Before you begin writing, take a few moments to relax and pay attention toyour breath. Breathe in slowly through your nose and hold for 3-5 seconds.Now, gently exhale through your mouth and hold again for 3-5 seconds.With each inhale and exhale, notice the air as it flows in and out of your lungs. Notice your chest as it gently expands and contracts. As you write in your journal, remember to: Create a comfortable, safe space for your journaling where you are unlikely to be disturbed by others. Turn off your phone. Do not censor yourself. Be honest - you are writing only for yourself. No one else will have access to your journal unless you want them to. Be kind to yourself. If you begin to feel overwhelmed, take a break and resume writing when you feel ready to do so. There is no wrong way to journal; you can write however it feels right to you. For example, you might prefer to write in complete sentences, short paragraphs, or a continuous flow of thoughts. Journal writing empowers you to express your difficult feelings safely and privately. It allows you to come to terms with cancer at your own pace and in your way. Your journal is always there to receive your thoughts and feelings. In addition, it gives you the chance to express yourself and reduce stress. Remember, you do not need to worry about spelling, grammar, or even writing full sentences. This journal is for you; you can write however feels right to you. About Lisa Caughman Payne Lisa Caughman Payne  is a life coach and stage IV colon cancer survivor. With a background in positive psychology, her  mission is to walk alongside you on your journey of healing and rediscovery.

Embracing Life After the Storm: A Survivor's Tale Once upon a time, in the City of Asheville, NC lived Lisa – a courageous woman who had triumphed over the storm of stage IV colon cancer . However, amidst the joy of survival, Lisa found herself grappling with a shadow that lingered in the corners of her mind: survivor's guilt. In the quiet moments of reflection, Lisa acknowledged the presence of this unwelcome companion. She understood that survivor's guilt was not a sign of ingratitude but a complex emotional aftermath of her journey. Determined to heal, she embarked on a quest to let go of this burden and embrace the life she fought so hard to preserve. Lisa began by accepting her feelings with open arms. She realized that survivor's guilt was not a flaw in her character but a natural response to the unpredictable nature of life. With this understanding, a weight was lifted, allowing her to breathe more freely. One day, while sitting in her “she shack”, Lisa decided to practice self-compassion. She spoke kind words to herself, acknowledging the strength within that had carried her through the storm. Self-compassion became a daily ritual, slowly transforming guilt into acceptance.  Lisa found great comfort in using Dr. Kristin Neff’s research to assist on this journey.   As she looked back on her journey, Lisa reflected on the diverse realities of survivorship. She understood that each person's path was unique, shaped by a myriad of factors beyond her control. This realization helped her let go of the comparisons that fueled her guilt. To reinforce her newfound perspective, Lisa integrated positive affirmations into her routine. Each morning, she affirmed her resilience, celebrated her achievements, and embraced the present moment. These affirmations, by Louise Hay, became the foundation upon which she built her self-esteem.   Embracing a spirit of gratitude, Lisa developed a daily practice of acknowledging the positive aspects of her life. This intentional focus on the good helped shift her perspective, allowing her to appreciate the beauty in every moment.   As Lisa continued her quest for healing, she explored various therapeutic outlets. Journaling, art, writing, and music became channels through which she could express the complexity of her emotions. Creative expression became a bridge to understanding and releasing the tangled threads of survivor's guilt.   Supported by a loving network of friends, family, and fellow survivors, Lisa found comfort in setting realistic expectations for her continued recovery. Patience became her ally as she navigated the ups and downs, forgiving herself for any perceived role in the guilt that lingered. In the end, Lisa's story became a testament to the power of letting go. Through self-compassion, gratitude, and the support of others, she transformed survivor's guilt into a stepping stone toward a life filled with purpose, joy, and the promise of a brighter tomorrow.   This is my story, and I trust it resonates with yours. We share the common thread of survivor’s guilt. Through sharing my journey, my hope is to assist you in letting go of your own survivor’s guilt. While there will inevitably be stories of loss that may trigger these feelings, with intention, I believe these moments of guilt pangs can become brief.  Tips for letting go of survivor’s guilt Letting go of survivor's guilt can be a challenging but crucial step in the healing process for cancer survivors. Here are some tips to help you release these feelings: Acknowledge and Acceptance: Begin by acknowledging that survivor's guilt exists and accepting it as a natural part of the emotional recovery process. Read about Expectations and Reality . Self-Compassion: Practice self-compassion. Understand that it's okay to feel a range of emotions, and you deserve kindness and understanding, just like anyone else. Dr. Kristin Neff - Self Compassion . Reflect on Realities: Reflect on the realities of survivorship. Understand that cancer journeys are unique and influenced by a variety of factors beyond one's control. The Serenity Prayer Positive Affirmations: Incorporate positive affirmations into your daily routine. Remind yourself of your strength, resilience, and the positive aspects of your journey. Affirmations - Louise Hay Focus on the Present: Practice mindfulness to stay present and avoid dwelling on the past or worrying about the future. Mindfulness techniques can help you appreciate the current moment.  Read about Mindfulness After Cancer. Celebrate Your Achievements: Celebrate your achievements and milestones, no matter how small. Recognize and acknowledge the progress you've made in your recovery. Read about Perspective and Celebration . Share Your Story: Consider sharing your story with others. Sharing your experiences not only helps you process your emotions but also creates awareness and understanding among those around you.   Set Realistic Expectations: Set realistic expectations for yourself. Understand that recovery is a journey, and it's okay to face challenges along the way. Be patient with yourself. Lower the Bar - Gretchen Rubin . Volunteer or Help Others: Channel your survivorship into positive action by helping others. Volunteering or supporting fellow survivors can provide a sense of purpose and contribute to letting go of guilt. Health Benefits of Volunteering . Professional Support: Seek professional support from therapists, navigators, coaches, and counselors experienced in survivorship issues. They can provide guidance and tools to navigate complex emotions. Check our Care Team at The After Cancer . Gratitude Practice: Cultivate a gratitude practice. Regularly express gratitude for the positive aspects of your life. This can shift your focus from guilt to appreciation. Read about  The Power of Gratitude. Forgiveness: Consider forgiveness, both for yourself and for any perceived role you played in survivor's guilt. Understand that you deserve to live a fulfilling life without carrying unnecessary guilt. Create a Support System: Surround yourself with a supportive network of friends, family, or fellow survivors who understand your journey and can encourage you.  Therapeutic Outlets: Explore therapeutic outlets such as journaling, art, or music. Creative expression can help process and release complex emotions.  The Artist's Way Remember, letting go of survivor's guilt is a gradual process. Be patient with yourself and celebrate the progress you make along the way. Reach out to Professionals as needed. Positive psychology can be a valuable approach for cancer survivors dealing with survivor's guilt, offering tools and perspectives to promote emotional well-being and post-traumatic growth. About Lisa Caughman Payne Lisa Caughman Payne is a life coach and stage IV colon cancer survivor. With a background in positive psychology, her mission is to walk alongside you on your journey of healing and rediscovery.

Cancer is a horrible disease It robs people of their health and sometimes of their loved ones. My dad was a healthy 59-year-old when he was diagnosed with stage IV lung cancer. His good health and the fact that he was a non-smoker disguised his illness. He lived for one year, fighting constant nausea, awful side effects from the clinical trial he was on, and overwhelming sadness. We are a close family and it was very hard on all of us. I was his medical advocate , fighting like hell for the best care, the best options, for hope. When he died, we tried to focus on the wonderful, happy life he lived and not our anger towards the cancer that took him away from us. All too often, cancer happens to those really special people in our lives, those people who don’t deserve it, those people we can’t live without. Not that anyone deserves a scary diagnosis of cancer. I have seen all types of people with all types of cancers in my almost 20 years as an integrative physical therapist. Each one waged a battle in their head and their body. “Will I live or survive?” “Will I get past my cancer or will it be what kills me?” “Can I keep doing this?” Cancer brings difficult emotions alongside pain Cancer brings difficult emotions… sadness, grief, despair, frustration, exhaustion, anger, feelings of being overwhelmed, and disbelief to name a few. Sometimes people experience persistent physical pain . Oftentimes underneath the physical pain lies a well of unresolved emotional pain. One of the things I like to teach people with persistent pain is just to sit with their emotions. It makes them not seem as bad when we acknowledge that these emotions are perfectly normal . Being fearful, angry, sad, scared, and frustrated is okay. I let them know that anyone in that situation would feel the same way. Sometimes our brains perpetuate chronic symptoms and pain because of these difficult emotions. The good news is that the brain is neuroplastic. I teach people how to change their brains to change their pain. This coaching, in combination with physical therapy, leads to lasting healing and cures chronic pain or symptoms. What is integrative physical therapy? I am an integrative physical therapist so I look at all aspects of my patient’s lives and figure out how to make them as well as possible. We talk about fitness , nutrition , sleep , meditation, pain, breathing, and general level of contentment while taking into account the client’s medical history. I genuinely want the best for everyone that I have the honor of treating. I want everyone to feel their best and live their best lives. After all, we only have one life to live. I try to honor my Dad, Larry, every single day by living my best life and helping others to do the same. About Katie Estridge Katie Estridge  is a physical therapist, specializing in yoga therapy and pain management. Her mission is to help people achieve their health goals, feel better and cure chronic pain and symptoms.

Sandy wants to work out. She wants to feel more physically fit but she is just so tired. She’s been to hell and back fighting breast cancer for the past several years. She has been through chemo, multiple surgeries, testing, waiting and worrying, pain, countless doctor’s appointments and phone calls, needle sticks, hard life decisions, more worrying, and even more pain. She’s been telling herself “I’m strong” for years as she goes through this battle but the truth is she feels weak. Weak in body, mind, and spirit. She’s exhausted and worn down. How can she even begin to think about fitness and working out when she’s so fatigued, foggy, and still has lingering pain ?  1. Shift your mindset. What should Sandy do? Step one is to start with shifting your thoughts.  Acknowledge that it’s okay to feel weak and exhausted . Sandy has been through so much. All of Sandy’s feelings are perfectly normal.  She tries replacing one negative thought with three positive ones. For example, Sandy might say “I don’t think I can do this. I am depleted.” She chooses to replace that with “I have the tools to get stronger. I can start small. I survived cancer. I can do this.” The three-to-one ratio can rewire our brains by shifting from the negative to the positive.  2. Ask yourself: What is your “why?”  Why do you want to improve your fitness ? Do you want to have more energy? Feel happier? Sleep more soundly? Lose weight? Gain weight? Write down your goals. Put your goal on a sticky note and put it on your mirror to remind yourself of your “why” every day. 3. Express self-compassion. We tend to be harder on ourselves than on others. Sandy imagines if her daughter had just been through everything she went through. She would have far more compassion for her daughter than she has for herself. She would tell her daughter that even though she feels weak, she is still strong. She has overcome so much. You have overcome so much. Maybe you are feeling like Sandy and that’s ok. Think of your workout as self-care.   4. Start small and be intentional.  What activity do you enjoy? Do you like to be outside in nature? Go for a walk if you can. Try to increase your time incrementally every day. Start small but aim big. Do something active every day. Measure your steps and try to increase your number every day or on most days. If you have a dog, take your dog for multiple small walks. You and your dog will enjoy the benefits of a change of scenery. 5. Get creative. Caring for a vegetable garden can be a great way to get outside in nature and do something active. Plus, you can enjoy the benefits of healthy, fresh-tasting food. Start researching now so you can plant a spring garden.  6. Get outside! Being in nature is therapeutic. Ride a bike, go for a hike, swim. Do what you enjoy because that is what you will stick with. Try to aim for cardio or light weights to increase strength on most days of the week even if you can only set aside 10-20 minutes. Many apps and workout videos are easy and free.  7. Be more active throughout the day. You can also incorporate a higher level of activity into your daily activities.  We tend to try for the closest parking spaces when walking into a store. Park farther away. Not only will you get more steps, but you may not be crammed next to other cars and have more space.  When you have the option and if you can, take the stairs instead of the elevator or escalator. Get those steps in. Instead of taking that phone call lying down on the couch instead, walk around your house while on the phone.  8. Think about this as a lifestyle change. Little things add up. Starting small will make a big difference. Don’t just tell yourself you are strong. Act strong.  Get an accountability partner to keep you in check or book a session with one of our professionals on “the after cancer” who will give you a simple plan and encouragement.  Listen to an inspirational audiobook or podcast as you walk. It will make you want to walk further. Think about living a more active lifestyle to build strength.  Treat yourself with love by nourishing your body with healthy activities and healthy food. You can start this year with a new mantra of strength. We have wonderful nutrition coaches on The After Cancer. 9. Tune into the good feelings of gratitude. Enjoy that post-workout high. Be mindful about how you feel afterward and it will make you want to keep doing it. Let the positive vibes be your reward. Feel the feels. Notice if you sleep more soundly or have more energy throughout the day. Notice what you are grateful for in your body. If we are so busy noticing what we don’t love about our bodies we can’t appreciate what we do love about our bodies. Your body is an amazing thing. Take a few moments a day to really appreciate that.  10. Set a New Year's intention. One word you can come back as your mantra throughout the year. Gratitude? Strength? Resilience? Hope? Remember Sandy? She sets her word of the year as “resilient” because that’s what she intends to be this year.  You are strong. You can do this. We only have this one life to live. We might as well live it as healthy and happy as we can manage.  About Katie Estridge Katie Estridge  is a physical therapist, specializing in yoga therapy and pain management. Her mission is to help people achieve their health goals, feel better and cure chronic pain and symptoms.

Chronic pain persists after cancer Jim survived sarcoma. He went through multiple surgeries, radiation, and chemotherapy to cure his cancer. He is left with hardware in his arm and pain that just won’t go away, despite there being no evidence of cancer remaining in his body. Mary survived breast cancer. After multiple surgeries and chemotherapy, she is left with chronic pain and tightness in her chest. Her doctors cannot figure out why she continues to experience pain. Doug survived lung cancer against all odds. He has a new set of lungs and no sign of cancer but he continues to have chest pain.  Why does this happen? Why do Jim, Mary, and Doug have pain? Sometimes even after the tissues heal and the cancer is removed, our pain persists. Sometimes pain becomes a learned response in the brain and the brain has a hard time letting go. Their pain is 100% real and the brain is perpetuating it.  How does this happen? Negative experiences are like velcro to the brain… we hold onto it. Positive experiences are like Teflon… they just bounce off. Imagine you had a conversation with your partner in the morning and it went well. You may think a couple of times throughout the day “Gee, I just love them and I’m lucky to have them.” Now imagine you had a controversial conversation that morning. How many times would your brain come back to that difficult conversation throughout the day? Many! Our brains tend to hold onto the negative and that is how chronic pain sets up and lodges itself in our brains. Does this mean I have to hurt forever? No! Just because this pain has become a learned response, doesn’t mean you have to hurt forever. The brain is neuroplastic, meaning it can change, and that the neural circuits can be rewired. A healthcare professional who is trained in neuroplasticity can teach you to change your brain and unlearn your pain.  Is there any easy way to get started? Right now, notice your pain. Just observe what’s going on. Maybe it feels tight, sore, or burning. Just notice any sensations. Now say to yourself, “Ok it’s just a little tightness/soreness/burning. It’s not dangerous.” See if you can take a deep breath, breathe into it, and soften the pain even just a little bit. If you notice even a little lessening, we know these techniques would work for you. It takes repetition to rewire the brain and unlearn your pain.  I am so scared of this pain. How do I handle that? Cancer is scary. It’s ok to be fearful of pain, especially if the pain was the first symptom of your cancer. Unfortunately, that fear causes the pain to grow and increase in your brain. The pain/fear spiral is real and can make things spiral out of control sometimes. The fear feeds the pain and the pain feeds the fear. See if you can let a little bit of fear go. Remind yourself that you are safe. Pain makes our sympathetic nervous systems feel unsafe. Keep going to your checkups regularly to set your mind at ease. If you feel something is not right, get it checked out. If you have done that and are still experiencing pain, it’s okay.  It’s not your fault.    Your pain is real and you didn’t do anything to deserve it. There is help out there. Reach out to a specialist on The After Cancer . We are here to help you.  About Katie Estridge Katie Estridge is a physical therapist, specializing in yoga therapy and pain management. Her mission is to help people achieve their health goals, feel better and cure chronic pain and symptoms.

Hello out there! My name is Kathy Therber. I have been teaching mindfulness and yoga for 21 years. I have had the profound honor of working with hundreds of cancer patients and survivors in all stages of treatment and survival. I am also a cancer survivor and have been through misdiagnosis, multiple surgeries, chemotherapy and radiation. I have practiced mindfulness before, during and after cancer.  With my work as a mindfulness teacher, I have shared a wide variety of healing techniques and methods with hundreds of amazing survivors and patients over the years. From hospital rooms, to infusion areas to group classes to virtual one on one sessions, the insights and understandings that survivors share make me realize how much the human spirit cannot only take but also get through, and amazingly move forward. I have witnessed the grit and the grace of survival. We all have strength and love inside of us; it is the stuff we are made of to make it in this messy, crazy, confusing, and wonderful life. You can tap into your source of renewal with mindfulness to find your way home. Begin where you are Stress Out/Healing In You do not need me to tell you that diagnosis and treatment put many demands on the body, mind and spirit. Focus is shifted and there is an ongoing undercurrent of fear, hope, sorry, wonder, contemplation, learning and loss. Dealing with diagnosis and the downright daunting duty of treatment includes a whole new life schedule filled with doctors, nurses, tests, results, blood draws, scans, biopsies, waiting, changes in your body, and redefining your identity in your life is physically exhausting and emotionally overwhelming, no? Let me try to give you a feel for how mindfulness is both doable and helpful.  At any stage, mindfulness can be an extremely powerful tool to free up the mind and free up the energy that worry sucks out of you. A method that can be helpful for people who are in deep healing mode in the hospital or at home is   guided imagery .  Guided imagery allows people to rely on their imagination, senses,  and breathing to make a switch from rumination to healing.  The vagus nerve is stimulated and the parasympathetic nervous system gets a chance to kick in. No movement is required, and your awareness of the imagery can fade in and out and allow for a deep sense of comfort.  Guided relaxation  allows people to participate in their own healing by systematically relaxing different parts of their body. When the body lets go, the mind lets go. Reconnecting with the mind and heart to the body in a loving and nurturing manner can be a true tonic for the soul. Breathing techniques  are another tried and true method under the category of mindfulness. The breath can be a safe place for the mind to dwell. Breathing is a source of energy and cleansing as well as a method to relax the body. There are many different breathing techniques that are relevant at different times of treatment and recovery. The beauty of these techniques is that they can be practiced anywhere, any time. Your practice is truly your own. Guided meditation is a way to witness and observe thoughts and emotions instead of being carried away by them. It is also a way to shine the light of your awareness and loving kindness on yourself, others and what matters to you. Your practice consists of a balance of guidance and quiet. This can have a restorative effect allowing for increased ease in your day and life. Stress and different medications can lead to   sleeplessness . Sleep is so essential to healing and renewal. Another amazing benefit of mindfulness is that it is a great tool to help people get to sleep. There are a number of guided imageries and relaxation techniques created and practiced for the very purpose of helping people sleep and fall back to sleep. Survivorship looks many different ways to many people. It can be a time to pick up the pieces and reposition yourself to enjoy the depth and meaning in the days that lie ahead. It is a time of understanding and reprioritizing and a refound love for self. Mindfulness can meet you where you are and you can make your way one step at a time and one day at a time to all the good that is waiting to be found. How do I know this? I have seen survivors do it. That is what survivorship asks of us. It asks us to be present, show up, and love. Mindfulness teaches us how. About Kathy Therber Kathy Therber  is a breast cancer survivor and she's been teaching yoga for more than 20 years. Yoga is an essential part of my life as I work to stay active, healthy, and pain-free, and she loves teaching to people with cancer, survivors, and caregivers.

Movement is key How do you thank your body? Move it! How does your body thank you? It moves! How do you thank your mind? Move your body! How do you free your mind? Move your body! What kind of movement is the best? Your favorite movement! How do you find your favorite movement? Try some different methods! They are all around you! You see, it is an amazing thing that simply by moving your body , you allow all of the systems of the body to do their jobs better. The blood flows, the synovial fluid flows, the lymph flows, digestion is aided, muscles get stronger, connective tissue gets stimulated and the list goes on and on and on. Can you consider movement as a way to partner with your body to feel good and lift your spirits? Can you think of moving as a way to open your world and mind? Or maybe it is a way to stay sharp at work. Or how about the fact that your stress levels go down? Take walking for example: you get out and about. You hear and see things that are soothing and uplifting. Your breath and heart delight in the rhythm and timing of moving. In nature you benefit from the peace and beauty that surrounds you. In a city you get to merge yourself into the flow and pace of people around you. You can listen to a podcast and learn something. You can walk with a friend. You can go to the gym and be a part of the action. How to get started moving your body after cancer How do you get started? Ummm…Well… You start. Don’t complicate it. It is part of your nature to move. How can you keep it simple? How can you keep it enjoyable? How can you keep it regular? What is the best part of moving for you? Is it seeing people? Being alone? The clothes? Is it the burn? The fresh air? Watching a show? Checking it off your list? Sleeping better? Taking a well-deserved shower? Don't buy into that old story Don’t buy into that old story that you need to exercise to improve yourself. The truth is you exercise to feel more like yourself: confident and at ease. Besides, it feels good to come home to the body and delight in all the ways it moves! The body is amazing. You are amazing. You and your body make a great team. Treat your body with love and kindness through movement . I really, really hope you don’t miss your chance to move today. Moving allows you to be the amazing person you really are. About Kathy Therber Kathy Therber is a breast cancer survivor and she's been teaching yoga for more than 20 years. Yoga is an essential part of my life as I work to stay active, healthy, and pain-free, and she loves teaching to people with cancer, survivors, and caregivers.

JP Health and Wellness: A Vision Realized Inspired by her own journey, Gracienne felt a calling to make a difference in the lives of her patients. She recognized that traditional medicine often fell short in addressing the root causes of health issues and promoting true healing. This realization led to the creation of JP Health and Wellness, a platform where clients could take control of their well-being through education, guidance, and self-empowerment. Gracienne firmly believes in the body's innate capacity to heal itself when given the right tools, and her approach is grounded in the principles of a mind, body, and spirit connection. Her philosophy revolves around empowering individuals to become stewards of their own health. Education plays a pivotal role in her practice, ensuring that clients have a comprehensive understanding of their well-being and the means to make informed decisions. Gracienne's guidance is not just about treating symptoms but addressing the underlying causes of health challenges, emphasizing the importance of prevention and restoration. She supports her clients in adopting healthier lifestyles, embracing the concept of lifestyle medicine as a primary means of achieving overall wellness. The Seven Pillars of Health Gracienne's comprehensive approach to well-being centers on the seven core areas of health: Sleep : Recognizing the vital role of quality sleep in physical and mental health, Gracienne helps clients develop healthy sleep habits to rejuvenate their bodies and minds. Nutrition : The food we consume is the foundation of our well-being. Gracienne guides her clients in making nutritious dietary choices that promote health and vitality. Environment : The surroundings in which we live and work can profoundly impact our health. Gracienne emphasizes creating an environment that nurtures well-being, minimizing exposure to toxins and stressors. Healing Relationships : Emotional health is intertwined with physical health. Building and maintaining healthy relationships is a cornerstone of a fulfilling life. Spirituality: Gracienne recognizes the importance of spiritual and emotional well-being. She encourages clients to explore their spirituality as a source of strength and resilience. Resiliency: In a world filled with challenges, Gracienne equips her clients with the tools to bounce back from adversity and develop mental strength. Movement : Physical activity is a key component of a healthy lifestyle. Gracienne tailors exercise plans to her clients' needs, making fitness enjoyable and accessible. The Personal Side of Gracienne Jean Pierre Beyond her professional life, Gracienne is a devoted wife and mother, cherishing the bonds of family. Her interests extend far beyond the walls of her practice, as she is an avid traveler, dancer, and lifelong learner. Nature holds a special place in her heart, offering solace and inspiration in its beauty and tranquility. One quote that resonates deeply with Gracienne is, "I would like my life to be a statement of love and compassion and where it isn't, that's where my work lies." This philosophy is at the core of her work, as she dedicates herself to making the world a better place one patient at a time, through love, compassion, and a commitment to holistic well-being. In conclusion, Gracienne Jean Pierre is a beacon of hope and healing in the field of integrative medicine. Her journey, rooted in personal experience and cultural heritage, has forged a path towards holistic wellness. Through her practice she empowers individuals to take charge of their health, advocating for lifestyle medicine as a means of prevention and restoration. By focusing on the mind, body, and spirit, and emphasizing the seven core areas of health, Gracienne is not only changing lives but also reshaping the way we think about health and well-being. In her pursuit of a Doctorate in Integrative Medicine , she continues to be a pioneer in the field, pushing the boundaries of what is possible in the realm of holistic healthcare. Gracienne Jean Pierre is a testament to the transformative power of love, compassion, and integrative wellness. About Gracienne Jean Pierre Gracienne Jean Pierre is a breast cancer survivor and nurse. She decided to specialize in techniques like biofeedback and heartmath to support patients in managing their stress.

The holiday season is often associated with joy, celebration, and togetherness. However, for those battling cancer, the festivities can bring an added layer of stress and challenges. Navigating through the holiday season while undergoing cancer treatment requires a delicate balance of self-care, communication, and adaptation. In this wellness guide, we'll explore practical strategies to help individuals facing cancer cope with holiday stress and find moments of peace and joy. Prioritize self-care Cancer treatment can take a toll on both the body and mind. Amidst the holiday chaos, it's crucial for individuals battling cancer to prioritize self-care. This includes getting enough rest, maintaining a healthy diet, and engaging in activities that bring comfort and relaxation. Consider incorporating mindfulness practices, such as meditation or gentle yoga, into your routine to help manage stress and promote overall well-being. Set realistic expectations The pressure to create the perfect holiday experience can be overwhelming, but it's important to set realistic expectations. Understand that your energy levels may be different due to cancer treatment, and it's okay to scale back on traditional holiday preparations. Communicate openly with friends and family about your limitations, and don't hesitate to delegate tasks or ask for help when needed. Adjusting expectations can help alleviate unnecessary stress and allow for a more enjoyable holiday experience. Create meaningful traditions While some traditions may need to be adjusted, consider creating new, meaningful traditions that align with your current circumstances. This could involve simpler celebrations, such as a cozy movie night with loved ones or a quiet dinner at home. Focusing on the quality of the time spent together rather than the grandeur of the celebration can make the holiday season more enjoyable and less stressful. Communicate openly Effective communication is key, especially during challenging times. Be open and honest with your loved ones about how you're feeling and what you need. If attending large gatherings is too overwhelming, express your concerns and suggest alternatives, such as smaller get-togethers or virtual celebrations. By fostering open communication, you can build a support network that understands and respects your unique needs during the holiday season. Embrace flexibility Flexibility is a valuable asset when navigating the holidays while battling cancer. Plans may need to change based on how you're feeling on any given day. Be kind to yourself and allow for adjustments in your schedule. Flexibility doesn't mean abandoning traditions altogether but rather adapting them to better suit your current situation. Embracing a flexible mindset can help reduce stress and allow for a more enjoyable holiday experience. Focus on gratitude Amidst the challenges, finding moments of gratitude can be a powerful tool for coping. Take time each day to reflect on the positive aspects of your life, whether it's the support of loved ones, moments of joy, or the resilience you've shown throughout your journey. Cultivating a gratitude practice can shift your focus from the difficulties of the present to the positive aspects that bring meaning and purpose to your life. Seek support The holiday season can bring a mix of emotions, and it's okay to seek support when needed. Whether through friends, family, or support groups, connecting with others who understand your experience can provide comfort and encouragement. Don't hesitate to lean on your support network and share your feelings, allowing others to offer support and companionship during this challenging time. Navigating holiday stress while battling cancer requires a holistic approach to wellness. By prioritizing self-care, setting realistic expectations, creating meaningful traditions, communicating openly, embracing flexibility, focusing on gratitude, and seeking support, individuals facing cancer can find moments of joy and connection during the holiday season. Remember, the true spirit of the holidays lies in the love and support of those around you, and by taking steps to care for yourself, you can make the season more manageable and meaningful. About Gracienne Jean Pierre Gracienne Jean Pierre is a breast cancer survivor and nurse. She decided to specialize in techniques like biofeedback and heartmath to support patients in managing their stress.

"Chemo Brain" and "Brain Fog" As a Family Nurse Practitioner, I understand that the journey through cancer treatment can take a toll not only on the body but also on the mind. Many patients experience cognitive changes, commonly referred to as “chemo brain” or “brain fog” during and after treatment. These cognitive issues can include memory problems, difficulty concentrating, and mental fatigue. While these symptoms can be frustrating, there are practical strategies you can implement to help manage them and support your brain health post-treatment. What you can do to manage it Stay Mentally Active: Engage in activities that stimulate your brain, such as puzzles, crossword puzzles, reading, or learning a new skill or hobby. Keeping your mind active can help improve cognitive function and prevent mental decline. Get Physical Exercise: Regular physical activity not only benefits your body but also your brain. Aim for at least 30 minutes of moderate exercise most days of the week. Exercise increases blood flow to the brain, promotes the growth of new brain cells, and improves cognitive function. Prioritize Sleep: Quality sleep is essential for cognitive function and overall well-being. Establish a regular sleep schedule, create a relaxing bedtime routine, and ensure your sleep environment is conducive to restful sleep. Aim for 7-9 hours of sleep per night. Brain-Healthy Diet: Focus on a balanced diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats. Certain foods, such as fatty fish, berries, nuts, and leafy greens, are particularly beneficial for brain health. Limit processed foods, sugary snacks, and excessive alcohol consumption. Manage Stress: Chronic stress can impair cognitive function and exacerbate brain fog. Practice stress-reduction techniques such as mindfulness, meditation, deep breathing exercises, and yoga. Prioritize self-care and make time for activities that bring you joy and relaxation. Stay Organized: Use tools such as calendars, planners, to-do lists, and reminders to help you stay organized and manage your daily tasks and appointments. Breaking tasks into smaller, manageable steps can also make them feel less overwhelming. Seek support: Don’t hesitate to reach out for support from friends, family, or healthcare professionals if you’re struggling with cognitive issues after cancer treatment. Support groups can also provide valuable guidance, encouragement, and understanding. It's normal, and there's help if you need it Remember, it’s normal to experience cognitive changes during and after cancer treatment, but with patience, self-care, and the implementation of practical strategies, you can support your brain health and navigate through the fog to a clearer, sharper mind. Take it one step at a time, and be gentle with yourself as you adjust to life after treatment. Your brain is resilient, and with the right care, you can optimize your cognitive function and overall well-being. About Gracienne Jean Pierre Gracienne Jean Pierre is a breast cancer survivor and nurse. She decided to specialize in techniques like biofeedback and heartmath to support patients in managing their stress.

What's the impact of stress? As a Family Nurse Practitioner, I've seen firsthand the impact that stress can have on our health. In today's fast-paced world, stress has become almost unavoidable, but its effects on our bodies can be profound, potentially increasing our risk for diseases like cancer. That's why it's crucial to prioritize stress management as part of our overall wellness routine. Stress affects us on a physical, emotional, and psychological level, and chronic stress can weaken our immune system, making us more susceptible to illnesses, including cancer. When we're stressed, our bodies release hormones like cortisol and adrenaline, which, when constantly elevated, can promote inflammation and disrupt normal cellular function, creating an environment conducive to cancer development. What can we do to manage it? So, what can we do to manage stress effectively and reduce our risk of cancer? Mindfulness and Meditation: Taking time each day to practice mindfulness and meditation can help quiet the mind, reduce stress hormones, and promote a sense of calm and well-being. Even just a few minutes of deep breathing can make a significant difference in how we feel. Regular Exercise:  Engaging in regular physical activity not only helps reduce stress but also boosts our mood and strengthens our immune system. Aim for at least 30 minutes of moderate exercise most days of the week, whether it's going for a brisk walk, practicing yoga, or hitting the gym. Healthy Eating Habits : Fueling our bodies with nutritious foods can help support our immune system and combat the effects of stress. Focus on a balanced diet rich in fruits, vegetables, whole grains, and lean proteins, and limit processed foods, sugary snacks, and excessive caffeine intake. Quality Sleep: Prioritize getting enough restful sleep each night , as lack of sleep can exacerbate stress and weaken our immune defenses. Establish a relaxing bedtime routine, create a comfortable sleep environment, and aim for 7-9 hours of sleep per night. Social Support: Cultivating strong connections with friends, family, and community can provide a buffer against stress and offer emotional support during challenging times. Don't hesitate to reach out to loved ones or seek professional help if you're feeling overwhelmed. Improving well-being and reducing risk By incorporating these stress management strategies into our daily lives, we can not only improve our overall well-being but also reduce our risk of cancer and other chronic diseases. Remember, caring for your mental and emotional health is just as important as caring for your physical health. Prioritize self-care, and you'll be taking a significant step towards a healthier, happier life. About Gracienne Jean Pierre Gracienne Jean Pierre is a breast cancer survivor and nurse. She decided to specialize in techniques like biofeedback and heartmath to support patients in managing their stress.

The shock of a cancer diagnosis I had been practicing as a therapist for about four years when I first discovered I had cancer. I was in the middle of my third year of a Ph.D. program and my wonderful wife had given birth to our precious daughter just two months prior to the fateful day. The diagnosis was shocking as I grappled with this life altering news and subsequently commenced a new journey as a cancer patient. Gratefully, it was caught early and I did not have to immediately begin treatment. In fact, I made it another three years before symptoms advanced to where treatment was merited and inescapable. Nevertheless, the looming nature of the cancer made for an emotional, mental, and physical three-year struggle to accept the diagnosis and the inevitability of needing treatment. The lifelong journey of a cancer survivor Fast forward to present day, after having completed two years of cancer treatment, I have assumed the identity of a cancer survivor . I am grateful to be alive, to be and feel healthier, and enjoy life with my amazing and supportive family . Yet, like many others, as a cancer survivor I am still surviving. Like many cancer diagnoses, mine is treatable but incurable, and I live with the threatening and unwanted thoughts that it can and most likely will return. My prognosis is good, and at the same time it is important to acknowledge the lifelong journey of being a cancer survivor. Even after the good news, even after health comes back and life resumes some normalcy, a cloud still remains - questions still arise, worried thoughts continue, and feelings of all kinds surrounding cancer life still present themselves. If you are like me, perhaps you have had similar thoughts and feelings. But that is okay. You are normal. You are okay, and this is all part of the journey. My Masters and Ph.D. programs specialized in Marriage and Family Therapy. One of my main specialties is working with couples to improve their relationship- developing better communication, overcoming infidelity or other breaches of trust, and increasing emotional connection. In addition to the unique focus on relationships, I was also proficiently trained to work with mental and emotional health issues, such as anxiety and depression. Another specialty of mine is working with grief and loss, which can take many forms, such as: death, loss of health, infertility, loss of job, loss of a relationship, or loss of a dream. Taken together, I have a strong skillset and perspective for working with individuals and couples. Indeed, each person has their own internal and external struggles, but these challenges do not exist in a vacuum. They exist amidst and are reciprocally influenced by the environment and context in which said individual lives, including but not limited to: family, friends, neighbors, work and colleagues, hobbies, faith and spirituality, etc. The cancer journey exists in like manner. Relationships during and after cancer You and the people around you are influenced by the cancer experience- before, during, and after treatment. Acceptance and adjustment are important no matter where you find yourself with your cancer experience. One may need to process the internal feelings of grief, depression , and anxiety/fear of recurrence . Identity exploration and incorporation during and post cancer treatment may be necessary- who am I with cancer and who am I without it? Likewise, the impact the cancer and subsequent feelings have on your relationships and various roles you play can be challenging to navigate- how do I discuss my thoughts and feelings about my cancer experience? How should others ask and talk to me about it? How do I respond to insensitive comments and questions? What kind of support do I need and what do my partner or kids need? Even post cancer treatment there is an adjustment to becoming a couple again. Due to pain or sickness, intimacy may have significantly decreased. One partner may have become more of a caregiver rather than a romantic partner and transitioning back to equal romantic partners can be challenging. Finally, whether you are in a dark place or doing well, therapy can be a great space to continue to grow and improve your mental, emotional, and relational well-being. With over ten years of experience, I am well-equipped and prepared to work with individuals and couples who may be experiencing the aforementioned items. As a cancer survivor, I have personal experience and understanding for the cancer journey, which has only increased my empathy, compassion, and respect for what you have and are going through. Thank you for taking the time to read this article, and best of luck to you and yours on your journey. About Dr. Tommy Biscshoff Dr. Tommy Bischoff , Ph.D., LMFT, is an experienced therapist specializing in grief and loss, couples counseling, trauma, depression , anxiety, infertility, and self-esteem. He is a cancer survivor and offers video consultations as a part of The After Cancer's Care Team.