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A breast cancer diagnosis — or any cancer — can be a life-altering event that brings a whirlwind of emotions. Whether it’s yourself or a loved one who’s received this diagnosis, the impact on mental health can be profound.
Amid the physical challenges of cancer treatment, mental well-being can often take a back seat. However, taking care of your mental health is crucial for navigating this difficult journey. Dr. Nicole Stelter, director of Behavioral Health at Blue Shield of California, offers 10 tips for how you can support yourself or a loved one in maintaining mental well-being.
Understanding the emotional impact
Cancer doesn’t just affect the body; it also takes a significant toll on mental health. Feelings of shock and disbelief are common and can look a lot like grief. Cancer and the impact that treatment has on our bodies can alter the way we see ourselves, impacting self-esteem and making us rethink our identity. The uncertainty of the future, the physical side effects of treatment, and the changes in lifestyle and body image can heighten feelings of loss. They can also have an impact on our relationships with friends, family, spouses and co-workers.

For caregivers and loved ones, the emotional impact can also be intense. Watching someone you care about go through treatment can lead to feelings of helplessness, guilt and overwhelming worry. Caregivers and loved ones may also go through their own grief process. Recognizing these emotions as normal is the first step in addressing mental health needs.
Prioritizing mental health: Tips for patients
- Seek professional support: There is a lot to unpack after receiving a cancer diagnosis and therapy or counseling can be incredibly beneficial. The risk of clinical depression is higher, so it’s important to know the signs and symptoms of depression and act quickly. A mental health professional can provide coping strategies, help process complex emotions and offer a safe space to express concerns. Some patients find solace in support groups, where they can connect with others facing similar challenges.
- Practice mindfulness and relaxation techniques: Techniques like meditation, deep breathing exercises and yoga can help reduce stress and anxiety. This can be particularly helpful during times of physical pain. It’s not always easy or possible to exercise with pain, but doing even a little bit of gentle movement within your body’s limits will help.
- Stay connected with loved ones: Isolation can worsen feelings of depression and anxiety. It can seem easier to withdraw from others when you’re feeling poorly, having negative thoughts about your health or worried that you might “become a burden” to those around you. Stay connected with friends and family, even if it’s virtually. Sharing your thoughts and fears with trusted loved ones can be a relief.
- Set realistic goals: Cancer treatment can be exhausting, and it's important to set realistic expectations for yourself. Break down tasks into manageable steps and celebrate small victories. This approach can help you regain a sense of control and purpose. This is also where your connections to loved ones and even a support group can help by having partners and buddies in the goals you set.
- Engage in activities you enjoy: Whether it’s reading, gardening or listening to music, find activities that bring you joy and comfort. It doesn’t have to be a full-blown or new hobby to be helpful. Simply doing things that you enjoy can provide a much-needed mental escape from the stress of treatment.
Supporting a loved one: Tips for caregivers
- Be an active listener: Sometimes, the best support you can offer is a listening ear. Allow your loved one to express their emotions without judgment and without feeling the pressure to “fix it.” It’s okay if you don’t have all the answers — just being there is often enough.
- Encourage professional help: If your loved one is struggling with their mental health, advocate for them to seek professional support. Offer to help them find a therapist or join a support group if they’re open to it.
- Take care of yourself, too: It’s easy to neglect your own needs when caring for someone with cancer, but self-care is essential. Ensure you’re getting enough rest, eating well and taking breaks when needed.
- Stay informed: Understanding the treatment process and what your loved one is going through can help you provide better support. Educate yourself about their diagnosis and treatment options. Try to remember that as overwhelming as it may feel to you, it’s incredibly and uniquely overwhelming to them. Sometimes, well-meaning questions can feel like too much. This is where your active listening comes in — know when “enough is enough” and be willing to hold your questions for another time.
- Offer practical help: Cancer treatment often brings logistical challenges. Offer to help with day-to-day tasks like cooking, cleaning or driving to appointments. These acts of service can significantly reduce your loved one’s stress.
Resources
- Mental health care: At Blue Shield of California, we are focused on provider networks and partnerships that help us serve more Californians with their mental health needs.
- Mental health programs: We offer members an array of services through our Wellvolution platform, including Headspace Care — on-demand, confidential mental health care through coaching and self-guided activities.
- Open enrollment: Preventive care, including breast cancer screenings and mammograms, is typically covered at no out-of-pocket cost. Fall is open enrollment season, be sure you have the best health plan for your needs and preventive care. For more tips and information to help navigate open enrollment, check out this News Center story.