Ending cancer treatment does not always mean the end of worries. Many people, despite successfully completing therapy, experience a strong fear of relapse. In some people, it is mild and temporary, but in others it can lead to chronic stress, sleep disorders, or reduced quality of life. Fear of relapse is a natural reaction, but it should not take over everyday life. The key is to find strategies that help reduce tension and regain a sense of security. Here are some tips.
One of the first steps is creating a clear health monitoring plan. Patients often vacillate between two extremes: some avoid check-ups, fearing bad news, while others analyze every signal from the body in great detail, looking for signs of relapse. It is worth finding the golden mean. It is best to establish a schedule of tests with your doctor and plan visits for a specific time – this will help avoid constant stress and uncertainty. It can also be helpful to designate a “monitoring day”, e.g. once a month, when we consciously pay attention to our body, instead of constantly analyzing every small change.
Invaluable help can also be "time to worry" technique. Instead of letting anxiety fill your entire day, it’s worth setting aside a specific time – for example, 15 minutes a day – during which you can write down your worries, analyze them, and then… leave them for another day. Studies show that this method is effective in helping you regain control over your thoughts and prevents them from “spreading” too much throughout the day.
We also cannot forget about activities that help redirect attention. Physical activity lowers the level of cortisol, or the stress hormone. It is also worth introducing mindfulness practices into your daily routine – even three minutes of conscious breathing or focusing on the sounds of your surroundings can bring relief. Activities that fully engage the mind, such as painting, crocheting or solving puzzles, can be equally effective.
If anxiety is persistent and makes it difficult to function, it is worth reaching for psycho-oncological support. It's also worth looking for support groups – exchanging experiences with people who struggle with similar emotions can bring relief.
Fear of relapse does not have to dominate life. Although it often cannot be completely eliminated, it can be effectively managed through psychoeducation, specialist support, and stress reduction techniques. Knowledge and the right tools help regain a sense of control and improve the quality of life.
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Author: Katarzyna Binkiewicz, M.A.
