Managing Anxiety and Fear in Remission: Tips and Symptoms to Monitor
Cancer survivors often experience anxiety and fear. Identifying triggers and seeking help can help you manage mental health in remission.
A journey with cancer often continues long after the disease has gone into remission. Survivors often experience anxiety and fear, not only regarding their health but their future and that of their loved ones.
Identifying anxiety triggers and employing strategies to cope can start at home. At any time, you can reach out to a healthcare professional if you need help. They can connect you with resources to support your mental health.
In a crisis, you can call the Suicide and Crisis Lifeline at 988.
Understanding your anxiety and fear in remission
Coming out of cancer treatment is often a time of varying emotions. Loved ones and friends might want to celebrate the “good news,” but the person who’s in remission might have a range of other emotions.
The emotions can include relief, anxiety, worry, and depression. The feelings might come from fear of the cancer coming back, financial stress, relationship strain, or worry about what’s going to come next.
Fear of cancer recurrence combined with rumination can also make symptoms of anxiety and depression worse.
Some people also experience post-traumatic stress disorder (PTSD). This is when certain triggers related to treatment, such as smells and sounds that occurred during chemotherapy, cause anxiety and fear when people encounter them in remission.
Other examples of PTSD symptoms might look like feeling anxious about going to the doctor’s office or hospital, having recurring nightmares about your cancer experience, or feeling paranoid about signs of cancer recurrence.
If you’re navigating life in cancer remission, it might help to know that you’re not alone if you’re experiencing challenges with mental health.
Studies have shown people who survive cancer are more likely to live with depression or anxiety than people who’ve never had cancer. But there are also ways to get help.
Recognizing symptoms of anxiety and PTSD
Some doctors talk with all the patients they treat with cancer about anxiety and depression. This can give the person a chance to discuss their mental health.
It also allows the doctor to try to identify mental health concerns and recommend ways to manage them.
Once you’re in remission, you might see a doctor less frequently. It can, therefore, help to know some of the signs of an anxiety disorder so you can seek support.
An anxiety disorder means having a consistent feeling of dread or anxiety. It’s much more frequent than having occasional worries or fears. Cancer-related anxiety can have symptoms that affect your body and how you feel, like:
People who’ve had cancer might also have PTSD symptoms. PTSD can cause many of the same symptoms as anxiety disorders but can also include:
Talking about these feelings with a doctor, even a primary care doctor, can help someone learn ways to manage their mental health and treat their condition.
Identifying anxiety triggers
When you’re in remission, there might be certain experiences that cause higher levels of anxiety. These can be triggers. Each person has their own triggers, but some of the most common are experienced by many people post-cancer:
Tips for identifying triggers
One first step in managing anxiety is identifying your emotional triggers. You might be experiencing a mix of worries and emotions, and it can be hard to know what’s underneath all of the feelings.
Journaling
Starting a journal is one option. You can write down what’s happening and how you’re feeling each day to help make sense of your experiences.
Stress management
Other things you can try to help you cope include meditation, guided relaxation, and creative activities like art and music. Exercise, even moderate physical activity, can help ease tension.
Sharing your feelings
Talking about your feelings can also help. You can seek support from your inner circle of friends and family. There are also support groups for people who have experienced cancer.
Joining a group might be one way to deal with the anxiety and fear that can come with cancer remission. The American Cancer Society’s Patient Programs and Services portal might be a good place to start.
Professional help
When a person is living with a mental health condition, it can be tough to know when or if to seek professional help. If you have persistent feelings of anxiety or worry or any other signs of PTSD, you might want to consider speaking with a mental health professional.
If you visit with a mental health professional, they might offer you a number of strategies, like a form of talk therapy called cognitive behavioral therapy (CBT).
Acceptance and commitment therapy (ACT) is a kind of CBT where people who’ve had cancer can learn to take specific action on things they can change while accepting that which cannot be changed.
Help is out there
If you or someone you know is in crisis and considering suicide or self-harm, please seek support:
If you’re calling on behalf of someone else, stay with them until help arrives. You may remove weapons or substances that can cause harm if you can do so safely.
If you are not in the same household, stay on the phone with them until help arrives.
What are common symptoms of anxiety and fear in remission?
Even in remission, common symptoms include restlessness, trouble sleeping, muscle tension, and constant worry. It’s important to monitor these symptoms to manage them effectively.
How can mindfulness help manage anxiety during remission?
Mindfulness helps by keeping you present and reducing overthinking. Practicing mindfulness techniques, such as meditation and deep breathing, can calm the mind and reduce anxiety.
Why is it important to maintain a routine during remission?
Maintaining a routine provides structure and predictability, which can decrease feelings of anxiety and fear. It helps you feel more in control and organized.
What role does exercise play in managing anxiety in remission?
Exercise releases endorphins, which can improve mood and reduce anxiety levels. Regular physical activity is crucial for maintaining mental health during remission.
How can support groups aid in alleviating anxiety and fear?
Support groups offer a community of people who understand your experience. Sharing your feelings and hearing others’ stories can provide comfort and reduce feelings of isolation.
What dietary changes can support anxiety management?
A balanced diet rich in whole grains, lean protein, fruits, and vegetables can help stabilize mood. Reducing caffeine and sugar can also prevent spikes in anxiety.
When should professional help be sought for anxiety during remission?
Seek professional help if anxiety symptoms persistently interfere with daily life, affect your health, or if self-help strategies do not alleviate the symptoms.
What relaxation techniques are effective for managing fear and anxiety?
Effective relaxation techniques include deep breathing, progressive muscle relaxation, guided imagery, and yoga. These can help calm the mind and reduce anxiety symptoms.
How can setting realistic goals help with anxiety management?
Setting realistic goals helps break tasks into manageable steps, reducing overwhelm. Achieving small goals can boost confidence and reduce anxiety.
What is the significance of monitoring symptoms regularly?
Regular monitoring of symptoms helps in identifying triggers and changes in anxiety levels. Early detection allows for timely intervention and better management strategies.
Bottom line
Anxiety and fear are common among people who have survived cancer. Mental health conditions, including cancer-related anxiety disorders and post-traumatic stress, can affect daily life.
To cope, you can try identifying your anxiety triggers, managing stress, and joining a cancer survivor support group. Reach out for help whenever you feel overwhelmed or want more information on strategies to treat anxiety or PTSD.
This is a really insightful post! Managing anxiety and fear during remission can sometimes be overlooked, but it’s so important for overall well-being. The tips provided here are practical and can really make a difference. Keeping track of symptoms and understanding what to look out for empowers us to seek help when needed. Thanks for shedding light on this important topic!
This is such an important topic! Managing anxiety and fear during remission can be incredibly challenging. Your tips provide practical ways to help maintain peace of mind, and I appreciate the focus on monitoring symptoms. It’s crucial to stay proactive about mental health along with physical health. Thank you for sharing these insights!
This is such an important topic to address. Managing anxiety and fear during remission can often be overlooked, yet it’s crucial for overall well-being. The tips shared here are practical and can truly make a difference in maintaining mental health stability. Monitoring symptoms is key, and having a proactive plan can help ease the uncertainty of remission. Thanks for shedding light on this matter!
Thank you for addressing such an important topic! Managing anxiety and fear during remission can be incredibly challenging, and having practical tips and reminders of symptoms to watch out for is very helpful. It’s comforting to know there are ways to cope and monitor one’s mental health during this time. Looking forward to trying some of these strategies!
Thank you for sharing this insightful post! Managing anxiety and fear can be incredibly challenging, especially during remission. Your tips are practical and empowering, reminding us to prioritize self-care and stay mindful of our emotions. It’s reassuring to know there’s a supportive community to help navigate through these feelings. Keep up the great work!
This article is incredibly helpful for anyone navigating the challenging journey of remission. The tips provided for managing anxiety and fear are practical and empowering, and the list of symptoms to monitor is a great resource for staying proactive about health. Thank you for addressing such an important topic with sensitivity and clarity!
This is such an important topic! Managing anxiety and fear during remission can be incredibly challenging, but having strategies and knowing what symptoms to monitor can make a big difference. Thank you for sharing these tips. They’re a great reminder to prioritize mental health and stay vigilant about any changes.
Thank you for sharing this insightful post! Managing anxiety and fear during remission can be incredibly challenging, and your tips provide practical and comforting strategies. It’s important for people to recognize and monitor symptoms to maintain their mental and emotional well-being. Your emphasis on self-care, mindfulness, and seeking support truly resonates and will be beneficial to many navigating this complex journey.