Cancer and mental health support

Many people get a lot of emotional support from the hospital staff who take care of them during their treatment.

If you are having cancer treatment, you will have a clinical nurse specialist (CNS) or key worker. They are often your main contact at the hospital. They can give you and your family information and emotional support.

They can help with concerns you feel you cannot talk to your cancer doctor about. They will also have details of local support groups and other organisations that may be able to help.

Talking therapies involve talking to a trained therapist about your thoughts and feelings. They can help with anxiety and depression.

Types of talking therapies include:

• counselling
• cognitive behavioural therapy (CBT)
• psychotherapy.

We have more information about talking therapies.

Some people find it helps to write down how they are feeling. Keeping a diary, journal or online blog can be a way of expressing how you feel without having to talk about it. Some people like to write down things that went well in their day.

You might want to write down how you are feeling, but you may not be sure where to start. You can try using our Good days/Bad days tool. You can use this to write down what makes a day good or bad for you.

We all have days when both good and bad things happen. There is space to write any next steps to help you have more good days. Look at your lists and ask yourself:

• What can I do to have more good days?
• Is there anything I can do to make sure I have fewer bad days?

The thinking tool was written by people affected by cancer. You can find more tools, stories and help using the tools by visiting thinkaboutyourlife.org.

Writing things down does not work for everybody. Some people prefer to paint, draw or play music.

Tension can often be released by talking to people. We have more information about talking and the best ways to do this.

Sometimes you may feel like everything is getting too much for you. If you feel this way, try to be kind to yourself. It might help to get outdoors, go for a long walk, play music, or hit a pillow or cushion. Crying can also help release emotions. These things will not do anyone any harm and they may make you feel much better.

You could also express yourself through drawing, painting, playing music or another creative hobby. You might want to try complementary therapies such as massage or other touch therapies or movement therapy, such as yoga.

One way of coping with stress is making time to relax. Doing things you enjoy and being with family or friends can help distract you from things you are worrying about. It can help you feel more positive. Making time for activities you enjoy can also help you relax. You may want to start a new hobby or try an activity you have always wanted to do.

There are relaxation techniques you can use to help you relax and cope with stress. These include meditation, yoga, regular physical activity and massages.

Mindfulness is being aware of your thoughts and feelings in the present moment. It uses techniques like meditation, breathing exercises and yoga to help you focus on what is happening at that time. It can help you change the way you think about things. This can help reduce stress and anxiety. You can search for mindfulness apps online. Paid apps such as Headspace and Calm, and free apps such as Healthy Minds Program can help.

Mindfulness-based cognitive therapy (MBCT) uses the techniques of mindfulness with some cognitive behavioural therapy (CBT) to help you change how you think. MBCT was developed to support people in chronic pain and has been used in cancer support. MBCT is usually taught as an 8-week course, either in groups or individually. Some centres in the UK offer MBCT classes from the NHS. You can also learn MBCT on the Be Mindful website.

Acceptance and commitment therapy (ACT) also uses mindfulness. It focuses on accepting what you cannot control or change, while still doing things that will improve your quality of life.

Mindfulness classes are available from:

• the NHS – ask your doctor about what is available in your area or at your hospital
• Every Mind Matters – has a free mind plan along with tips to help deal with stress and anxiety
• Mind – courses are available throughout England and Wales
• Buddhist Centres – courses are available in England, Scotland and Wales
• Aware – the national depression charity for Northern Ireland runs courses in mindfulness
• a private practitioner – search for a certified mindfulness teacher at bemindful.co.uk.

You can learn more by visiting the Mental Health Foundation website and choosing ‘How to look after your mental health using mindfulness’.

Some cancer support groups or organisations may offer relaxation, massage, aromatherapy or reflexology. You can ask your cancer doctor or specialist nurse whether these are suitable for you.

Relaxation exercises can help you learn to relax your breathing or your body. You can find more information on stress and anxiety on nhs.uk. You might also find it helpful to visit the Anxiety UK website. There are also many online apps or podcasts you can use at home.

You can ask your GP about relaxation exercises. They may be able to refer you to a healthcare professional who can show you how to do them.

Complementary therapies are used with, or as well as, conventional medical treatments.

Conventional medical treatments are those used by doctors to treat cancer, such as chemotherapy. Complementary therapies do not claim that they can treat or cure cancer. People might use complementary therapies to improve their physical or emotional health. They may also use them to reduce cancer symptoms or the side effects of cancer treatments.

There are many types of complementary therapies, including:

• mind-body therapies, such as yoga, meditation and hypnotherapy
• massage and other touch therapies, such as reflexology
• acupuncture
• therapies using herb and plants as a complementary remedy
• therapies using supplements or diet.

If you are thinking of using a complementary therapy, always check with your doctor. Some therapies have been scientifically tested to check how effective and safe they are, and if they have side effects. But it is often difficult to know how effective a complementary therapy is.

Some hospitals, hospices and support groups provide complementary therapies alongside cancer treatments, such as chemotherapy or radiotherapy.

Some Macmillan Information and Support Centres offer free complementary therapies to people with cancer. Find your nearest Information and Support Centre.