Emotional Support & Well-Being
Resources for managing anxiety, building confidence, and finding support
Reframe Your Thoughts
Replace "What if I fail?" with "I'm taking this one day at a time and doing my best."
Practice Grounding Techniques
Use 5-4-3-2-1 method: Name 5 things you see, 4 you hear, 3 you can touch, 2 you smell, 1 you taste
Set Micro-Goals
Instead of "survive the whole day," try "make it to lunch break" then reassess
Prepare Your Anchor Phrases
Have ready responses like "I'm focusing on my recovery" to deflect uncomfortable questions
List Your Wins
You survived cancer treatment. You're stronger than you think. Write down 3 things you're proud of.
Visualize Success
Spend 5 minutes daily imagining yourself confident and capable at work
Start Small
Begin with short work periods or easy tasks to rebuild confidence gradually
Celebrate Progress
Acknowledge every achievement, no matter how small it seems
Therapy/Counseling
Many cancer centers offer free counseling. Ask your oncology team for referrals.
Support Groups
Connect with other survivors who've returned to work through organizations like Cancer Support Community
Occupational Therapy
OTs can help with fatigue management and workplace adaptation strategies
Career Coaching
Cancer and Careers offers free career coaching specifically for survivors
Peer Support Networks
Cancer Support Community
Support groups, both in-person and online, facilitated by licensed professionals
www.cancersupportcommunity.org
Imerman Angels
Free one-on-one support by pairing you with someone who fought the same cancer
www.imermanangels.org
CancerCare
Free professional counseling, support groups, and workshops
1-800-813-HOPE (4673) | www.cancercare.org
Stupid Cancer
Community specifically for adolescents and young adults affected by cancer
www.stupidcancer.org
Practical Coping Strategies
- 1Step away to a quiet space (bathroom, car, outside)
- 2Do 3 deep breaths: in for 4, hold for 4, out for 6
- 3Name the emotion without judgment: "I'm feeling anxious right now"
- 4Ask yourself: "What do I need in this moment?"
- 5Take the smallest next step, not the whole staircase
- 1Some people won't know what to say - that's about them, not you
- 2Others may treat you differently - set boundaries kindly but firmly
- 3It's okay to correct misconceptions about your capabilities
- 4Find your people - those who treat you normally are gold
- 5Remember: you don't owe anyone your emotional labor
- 1Your brain and body went through trauma - adjustment takes time
- 2"Chemo brain" is real and temporary for most people
- 3You're not faking limitations - they're real recovery needs
- 4Comparing yourself to "before cancer you" is unfair
- 5Give yourself the same compassion you'd give a friend
You're Doing Great
Some days will be harder than others. That's not weakness—that's being human. Be patient with yourself. You've already proven how strong you are.
If you're struggling, please reach out to a mental health professional. There's no shame in needing support.