Cancer can evoke profound fear and uncertainty, unleashing a torrent of emotions for both those diagnosed and their loved ones on this challenging journey. The impact of a cancer diagnosis often triggers responses like anxiety, depression, and an overwhelming fear of the unknown. While necessary treatments can add to physical and emotional strain, many feel isolated, as those outside this experience may struggle to understand its weight. Yet, amidst this turmoil, mindfulness emerges as a powerful ally. By incorporating mindfulness meditation as a form of mental health therapy, we gain effective strategies to navigate the emotional challenges of cancer, fostering a sense of peace and resilience that supports not just individuals but also families and caregivers.
Understanding Mindfulness in Mental Health Therapy: A Path to Healing
Mindfulness meditation is the practice of being fully present in the moment, without judgment. It encourages us to observe our thoughts and feelings with curiosity rather than fear. This practice has gained popularity over the last decade, particularly in the context of stress reduction and mental health. For those facing cancer, mindfulness can provide a sense of control and peace in a situation that often feels uncontrollable.
Mindfulness based interventions (MBIs) have emerged as a tool for alleviating psychological distress across various populations, including cancer patients and survivors. Mental health therapy focuses on cultivating awareness and acceptance, which can significantly improve emotional well-being in challenging circumstances. Research has consistently demonstrated the efficacy of MBIs in psycho-oncological settings, providing support for those grappling with distress, pain, and a range of associated symptoms. As a result, healthcare professionals are increasingly recommending MBIs as an approach for managing depressions and anxiety symptoms in cancer patients both during treatment and in the critical phase of recovery and beyond. The ability of MBIs to foster resilience and promote coping strategies not only enhances the quality of life for people affected by cancer but also empowers them to navigate their healing journey with a greater sense of control and peace
By integrating mindfulness into their lives, patients can cultivate a compassionate relationship with their experience, transforming adversity into an opportunity for growth through mental health therapy.
Trish Bartley’s pioneering work in mindfulness-based cognitive therapy for cancer at the Oxford Mindfulness Foundation offers hope for those facing mental health challenges. By blending mindfulness with cognitive strategies, she has crafted a program that helps individuals navigate their cancer journeys with resilience and peace. Mindfulness-Based Cognitive Therapy for Cancer (MBCT-Ca) reveals a vital truth: our suffering often arises more from our relationship with pain and challenges than from the experiences themselves. This insight paves the way for alleviating distress through a healthier perspective on unpleasant situations, even when circumstances remain unchanged. Bartley’s dedication to mindfulness in mental health therapy not only empowers patients to manage their emotional responses but also enhances their overall well-being. This holistic approach inspires both healthcare professionals and patients alike, deepening the understanding of the vital mind-body connection in the healing process.
Practical Mindfulness Techniques as a mental health therapy
On average, people experience around 60,000 thoughts each day; the majority are repetitive, and many are influenced by a negativity bias. For those confronting the challenges of cancer, this mental landscape can become particularly daunting. However, cultivating mindfulness skills—the ability to focus intentionally and without judgement—can be transformative. By anchoring in the present moment, mindfulness helps prevent us from becoming entangled in stress-inducing thoughts which can be especially overwhelming in the face of illness. Consequently, this practice not only assists in regulating our nervous system but also empowers us to manage our emotions more effectively.
Mindfulness practices for cancer are designed to be brief and adaptable, allowing people to integrate them seamlessly into their daily lives. These “pocket practices” can be performed anywhere—whether you’re waiting in a queue, undergoing chemotherapy, making a comforting cup of tea, or simply lying in bed. As a valuable component of mental health therapy, their brevity is intentional, providing essential moments of space and stillness.
- Feet on the floor
This is a very brief practice that helps to boost being more grounded. You can bring it into everyday life very easily for a few seconds ‘landing’. This practice can be used anytime, to focus on the present moment by connecting with your feet on the floor.
- Breathing Exercise
Spend a few minutes focusing on your breath. Inhale deeply through your nose, hold for a moment, and exhaling slowly through your mouth. This can be done anywhere at any time, eyes open or closed.
- Body Scan
Lying down in a comfortable position and mentally scanning your body from head to toe, noticing any tension or discomfort. Acknowledging these sensations without judgment or without getting so caught up in the story of why you feel that way.
- Mindful Walking
Begin by taking a slow walk and paying attention to each step and the sensations in your body. Observing your surroundings—the colours, sounds, and smells.
- Gratitude journalling
Taking just a few minutes each day to write down the things you are grateful for can provide a powerful shift in focus from fear to appreciation. It’s natural to concentrate on what we lack or what we fear losing. As we develop a habit of gratitude, we begin to rewire our thinking patterns, allowing appreciation to be a source of strength and comfort.
For anyone involved in the realm of cancer—whether as a patient, family member, healthcare professional, or caregiver—the relentless cycle of pain, discomfort, anger, fear, and despair is all too familiar. It’s natural to feel overwhelmed by these emotions, which makes the idea of exploring mental health therapy a sensitive yet crucial consideration. Within this understanding lies the potential for transformation
Photo Credits:
First image: Jorm Sangsorn
Second image: Fizkes
References
R S Crane, J Brewer, C Feldman, J Kabat-Zinn, S Santorelli, J M G Williams, W Kuyken
What defines mindfulness-based programs? The warp and the weft.
Bo Zhou, Lim Gek Mui, Jinnan Li, Jiahui Hu
Nasim Badaghi, Cecilie Buskbjerg, Linda Kwakkenbos, Sabien Bosman, Robert Zachariae, Anne Speckens
Barbara L Andersen, Christina Lacchetti, Kimlin Ashing, Jonathan S Berek, Barry S Berman,
Sage Bolte Don S Dizon, Barbara Given, Larissa Nekhlyudov, William Pirl,
Annette L Stanton, Julia H Rowland
Management of Anxiety and Depression in Adult Survivors of Cancer: ASCO Guideline Update
Nadine
About the author
Nadine is the Founder and Principal Instructor of the International School of Mindfulness (ISoM.co). With over 20 years of experience working with cancer patients, she is trained in counselling and nutrition, as well as in Mindfulness-Based Stress Reduction (MBSR), Mindfulness-Based Cognitive Therapy for Cancer (MBCT-Ca), and the Introducing Mindfulness course.
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