Life After Cancer: Your New Normal

Being diagnosed with and surviving cancer is a life-changing experience. It will have a lasting impact on every part of your life going forward. The reality is that the days, months, and years after cancer may have some hurdles. But don’t worry—you’re strong, and you’ve got this.

Adjusting to everyday life

Be patient with yourself as you get used to your life after cancer. It may take time for you to feel a sense of normalcy again. Picking up where you left off before your diagnosis and treatment may not be possible right away. Instead, try to focus on:

• Slowly reestablishing your daily routines

• Spending quality time with your loved ones

• Speaking to your employer about options you have to ease back into work a few days per week, if possible

• Taking up an old hobby or trying something new

This can also be a good time to reevaluate what’s most important to you. What do you want to do with your time? What do you value? What doesn’t feel like a priority anymore? Where can you find meaning and purpose? If you ever feel frustrated or like you’re moving at a slower pace than you’d like, remind yourself that your mind and body are still healing. Be kind to yourself.

Managing your mental health

You may feel uncertain and anxious about what comes next. Asking “why me?” is common among survivors, especially if you know someone who is still in active cancer treatment or has passed away from the disease. The same goes for feelings of fear and worry about your cancer returning. Here are a few ideas to help relieve some of the stress you may be feeling:

• Spend a few minutes every day checking in with yourself and reflecting on how you’re doing.

• Talk with a therapist, seek out a support group, or reach out to a trusted friend or family member to help you work through tough feelings.

• Go for a walk or take slow, deep breaths to help clear your head when you feel overwhelmed.

• Find a creative outlet like writing, painting, or cooking. This can be a great way to work through your emotions, keep your mind busy, and learn a new skill.

Taking care of your physical health

Staying on top of your physical health is just as important as supporting your mental health. It’s understandable that you would feel anxious about going to checkups and follow-up appointments. It’s more important than ever to make sure your body is as healthy as it can be. Here are a few ways to support your ongoing medical care:

• Make sure you have all the information you need about how often you’ll see your healthcare provider and what will happen at your appointments.

• Ask how you can best manage ongoing side effects, pain, or discomfort.

• Keep track of and be in communication about new symptoms or changes to your health.

• Don’t be afraid to ask your provider about the likelihood of your cancer reoccurring or developing a related illness if those fears are weighing on you.

Keeping it simple

There are also a few simple yet impactful steps you can take every day to continue caring for your health:

• Prioritize sleep and rest.

• Stay hydrated and nourish your body with healthy foods.

• Add in light movement, such as going for a walk or stretching. If you feel comfortable, joining a group workout class can be fun, motivating, and a good way to connect with others. Ask your healthcare provider what types of exercise are safe for you.

• Commit to your physical rehabilitation routine, if prescribed by your provider.

Navigating relationships

It’s possible that some of your relationships changed during your cancer diagnosis and treatment. Some people may continue to treat you differently. Or perhaps you’ve realized that the family and friends who cared for and supported you through your treatment are the people you want to prioritize. It’s a good time to reflect on which relationships are the most important to you. Who is the backbone of your support system? Who can you call when you need help? Who do you want to be there for in return? Seeking out a support group of other cancer survivors who can relate to your experience and offer their perspective can help, too.

Embracing your new normal

Surviving cancer changes your life in so many ways. As much as you wish your life could go back to what it was before your diagnosis, the best way to move forward is to embrace where you are now. Draw strength from everything you’ve learned about yourself during your treatment. Celebrate how far you’ve come. Focus on being present. And make choices every day that support your healing and recovery.