October is breast cancer awareness month. There are very few of us reading this who haven’t been affected by cancer, either directly – having had that diagnosis yourself – or having a family member or close friend receive those fear-inducing words: “We’ve found cancerous cells.” You know, I even find those words difficult to write down, never mind come to terms with them as part of my life or the life of a close family member. So, if this scenario is forming part of your current experience, this month let’s try to gently break it down to make it a little bit more bearable.
A cancer diagnosis is frightening. That’s the first thing. Immediately, the storytelling part of the brain kicks in and we begin to think and live out our worst-case scenario. This is panic, which is a reaction to the news, not a response – but don’t berate yourself if this is your immediate reaction. Take time to come to terms with this diagnosis. I find, as I always do, that focusing on breathing helps enormously when faced with life-changing news, repeating silently to yourself: “I breathe deeply and slowly to relax my muscles and to calm my body.”
Catherine Callaghan demonstrates this month's mindfulness exercise. \ Ramona Farrelly
Educate yourself about your diagnosis and prognosis, reminding yourself that there are so many medical interventions possible that work tremendously well and that there is always hope. You might find yourself saying and feeling: “I’m sick, I’m not well.” What if we reframed that to say: “I’m not well yet.” Never forget the “yet”.
When fear takes hold, as it invariably will, try at this point to train your mind to focus on what is happening for me now, such as: “I’m breathing, my feet are touching the floor, my hands are touching each other.” Stay with these sensations and remind yourself that these are real. The thoughts of the worst things happening to you are just thoughts. Now I appreciate fully they are strong and powerful thoughts, but they are thoughts nonetheless. Stay with what is real in this moment. Your breath is always real. Allow your breath to help you through until the fear subsides.
For some people reading this who have been through a cancer diagnosis and are out the other side, often times – and particularly around annual check-ups – “the fear” can return that if it’s happened once it can happen again. Remember here that that statement is just a thought, it is not a fact. Decide to stick to the facts, be kind to yourself and try not to torment yourself. Watch your breath. Allow the breath to soothe you. Stay with the process, stay with the breath, it will carry you through until the fear subsides.
For further information about Breast Cancer Awareness month, visit www.cancer.ie/breastcancer
Read more
Mindfulness: Self-care September
Mindfulness: Take a breathing break
October is breast cancer awareness month. There are very few of us reading this who haven’t been affected by cancer, either directly – having had that diagnosis yourself – or having a family member or close friend receive those fear-inducing words: “We’ve found cancerous cells.” You know, I even find those words difficult to write down, never mind come to terms with them as part of my life or the life of a close family member. So, if this scenario is forming part of your current experience, this month let’s try to gently break it down to make it a little bit more bearable.
A cancer diagnosis is frightening. That’s the first thing. Immediately, the storytelling part of the brain kicks in and we begin to think and live out our worst-case scenario. This is panic, which is a reaction to the news, not a response – but don’t berate yourself if this is your immediate reaction. Take time to come to terms with this diagnosis. I find, as I always do, that focusing on breathing helps enormously when faced with life-changing news, repeating silently to yourself: “I breathe deeply and slowly to relax my muscles and to calm my body.”
Catherine Callaghan demonstrates this month's mindfulness exercise. \ Ramona Farrelly
Educate yourself about your diagnosis and prognosis, reminding yourself that there are so many medical interventions possible that work tremendously well and that there is always hope. You might find yourself saying and feeling: “I’m sick, I’m not well.” What if we reframed that to say: “I’m not well yet.” Never forget the “yet”.
When fear takes hold, as it invariably will, try at this point to train your mind to focus on what is happening for me now, such as: “I’m breathing, my feet are touching the floor, my hands are touching each other.” Stay with these sensations and remind yourself that these are real. The thoughts of the worst things happening to you are just thoughts. Now I appreciate fully they are strong and powerful thoughts, but they are thoughts nonetheless. Stay with what is real in this moment. Your breath is always real. Allow your breath to help you through until the fear subsides.
For some people reading this who have been through a cancer diagnosis and are out the other side, often times – and particularly around annual check-ups – “the fear” can return that if it’s happened once it can happen again. Remember here that that statement is just a thought, it is not a fact. Decide to stick to the facts, be kind to yourself and try not to torment yourself. Watch your breath. Allow the breath to soothe you. Stay with the process, stay with the breath, it will carry you through until the fear subsides.
For further information about Breast Cancer Awareness month, visit www.cancer.ie/breastcancer
Read more
Mindfulness: Self-care September
Mindfulness: Take a breathing break
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