Feeling Overwhelmed with Holiday Stress? Finding Ways to Unwind Does More than Give You Peace of Mind, It May Help Stave Off Cancer-Causing Conditions.

Dr. Heather Yeo, a surgical oncologist at Weill Cornell Medicine, explains the relationship between stress and cancer.

When your immune system is down,” when there is an excess of stress hormones going on,” your body has a hard time recovering, and cancer takes advantage of that,” she says.

Patients do better when they are less stressed

Plus, inflammation triggered by overconsumption of alcohol and unhealthy foods causes more stress on your body, and stress causes more inflammation, which means more impact on your immune system.

Dr. Allyson Ocean, associate professor of Clinical Medicine at Weill Cornell Medical College/NewYork Presbyterian Hospital, added that it might be that stress leads people towards unhealthy behaviors that are more directly associated with cancer, such as smoking, unhealthy eating and drinking, too much alcohol.

Related: 6 Tips to Help You Avoid Alcohol When Faced With Stress of a Cancer Diagnosis

Some simple ways to chill out at home? Make a list of some of your favorite childhood holiday films or new shows you’ve wanted to start but haven’t had the time and do a marathon in some cozy attire. A cute, dorky onesie or luxurious silk PJs, your call.

Related: How to Help Your Loved Ones Dealing With Loneliness, Anxiety, & Cancer This Holiday Season

Do a makeshift spa bath night at home, complete with candles and bubbles. Don’t forget the soothing music to enhance your own private sanctuary and transport you out of your head. Forcing yourself to relax can do wonders for your health, body, and soul.

If you feel like reaching out and connecting, talking on the phone with a family member or BFF can get some laughs going and perk up your spirits if you’re feeling down while practicing social distancing. Then you can go back to basking in some much-needed self-isolation.

Facing Anxiety

If you do decide to gear up and go meet up with your close family and friends, there are ways to combat the panic that can sometimes come with it. Being around others while going through cancer can be exceptionally difficult.

“Cancer patients undergo an extreme amount of stress, and there are a number of common things cancer patients can experience, such as anxiety, depression, financial toxicity, social isolation, and sometimes even PTSD,” Dr. Shelly Tworoger, a researcher at Moffitt Cancer Center, told SurvivorNet in a previous interview.

Related: How to Understand the Intricacies Of Anxiety and Overcome Self-Doubt

Dr. Marianna Strongin, a licensed clinical psychologist and SurvivorNet’s resident mental health advisor suggests a helpful technique to try if you feel anxious or panic-y.

“When you begin to feel panic symptoms such as the sensation of being ‘paralyzed,’ it will be critical that we calm your body and reorient your mind,” Dr. Strongin says. “I recommend using a technique called the ‘3-3-3 Rule” which asks that you name three things you see, list three things you hear, and finally move three parts of your body. By doing this, when you notice your panic symptoms coming on, your body will begin to slow down, and your mind will focus on the present.”

Again, alcohol can exacerbate anxiety symptoms. It may temporarily serve as an escape, but the next day may be worse than the initial feelings you were experiencing prior to numbing yourself. Stay strong! You need to conserve your energy for healing, and it’s much easier to keep your eye on the prize and combat mental health hurdles with a clear head.

Avoiding the Temptation of Alcohol

Victoria Martin, a breast cancer survivor and wellness coach, is using her own experience to help others with alcohol addiction or other unhealthy habits

Below, Martin shares six tips on how to stay clean or break an unhealthy habit while dealing with the stress of a cancer diagnosis or treatment:

1. Mindset: The way you frame this journey of change makes a huge difference. Instead of looking at it like this is something you have to give up, try making a tiny shift in your language and thinking that it still feels true. Have an open mind and think about what you will gain and learn rather than approaching from deprivation.
2. Be Curious: If you are trapped in a habit that is no longer serving you, the shame cycle is all too familiar. Does it feel like a tired tape playing over and over in your head? What would it feel like to experience some new thoughts and feelings to replace the worn-out ones? It is empowering to realize that you can change your patterns and see what is on the other side.
3. Understand This is Not the Garden of Eden: Thinking of anything as "forbidden fruit" creates even greater cravings, feelings of resentment and deprivation. You are simply getting curious and creating changes that you get to make. Also, emotional attachments to our habits are very real, so it is perfectly healthy to acknowledge and honor these feelings.
4. Create a Toolbox: Life can be hard. We don’t always get to choose our ‘hard,’ but in this situation, you do. Habits that no longer serve us did serve a purpose at some point, and that is part of why we use them past their expiration date. You may be surprised at how uncomfortable some moments can be, but you can learn tools and tactics that will make it easier than staying stuck.
5. Find Your People You are not alone. Whatever your ‘thing’ is (maladaptive coping skill), you are not the first one to use it. Luckily, there is strength in numbers and a community where you can connect with people who understand what it is like. Sharing your experience won’t just help you feel less alone, but you will be helping others.
6. Drop the Shoulds: One of the quickest ways to be defeated is by "shoulding ourselves. Expecting to be perfect and tearing ourselves down will only lead to our maladaptive habits gaining more of a foothold. Practice speaking to yourself the way you would speak to a friend, and see how kindness gets you moving in the right direction.

 

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