Coping With Cancer: Stress, Anxiety, and Mental Health

There’s no denying it: A cancer diagnosis can be overwhelming. You’re not alone if the news leaves you wondering what to do next. If you’re struggling with fear and uncertainty, there are resources and tips that may help. 

This post will focus on how to manage the anxiety you may experience after a cancer diagnosis. You will learn about the other emotions many people have, how to manage uncertainty, and where to turn for help. 

Coping with cancer: Emotional stages of a cancer diagnosis 

A cancer diagnosis can lead to a wide range of emotions. It’s natural to worry about what the diagnosis means for you and your life, what the treatment is going to be like, or if the cancer will spread. 

You may also worry about your family or loved ones, your financial future, or your career. On the other hand, some people feel grateful for the way the diagnosis changes their outlook. It can help some people prioritize their life more clearly.

Some of the emotional stages you might experience throughout your cancer journey include:

• Denial or disbelief

• Fear or anxiety

• Anger

• Sadness or depression

• Guilt or blame

• Bargaining

• Acceptance

• Hope and gratitude

Coping with uncertainty and waiting during your cancer journey 

Waiting in particular can be stressful throughout your cancer journey. You may experience “scanxiety” — the fear of scan or test results — as you wait for your provider to deliver the news. You may also have anxiety or moments of panic before an appointment or discussion with your cancer specialist.

Here are some ways to cope as you wait for your test results or before appointments:

• Talk to family and friends. It can be hard to talk about what scares you, and so many people isolate themselves rather than reach out for support. But talking about your feelings with loved ones can help you work through the stress or anxiety you may be feeling. 

• Embrace the present. Instead of focusing on the future and “what if” scenarios, focus on the present moment. Enjoy the people you’re with and your current surroundings.

• Distract yourself. Get involved in hobbies or activities that engage your mind. Do some gardening, get wrapped up in a good book, or plan a playdate with your kids or grandkids.

• Practice prayer or meditation. Sitting quietly in a room practicing deep breathing or praying to God or a higher power can lower your stress and give you peace of mind.

• Get physical. Exercise can be a natural stress reliever. Try going for a 30-minute walk, taking a yoga class, or cranking up the music for a dance party.

• Journal. Work through your anxiety by writing it down. You may feel more in control when you express your thoughts and feelings on paper. And for some people, this may be easier than talking to someone.

Coping strategies for cancer patients

Living with cancer can be a rollercoaster. You may feel hopeful one minute and angry the next. Regardless of how you’re feeling, there are steps you can take that may help you cope. Here’s a look at two powerful coping strategies.

1) Understand your diagnosis

You’ve heard that “knowledge is power.” Understanding your cancer and treatment plan can be a powerful way to relieve your anxiety and put you back in the driver’s seat. The more you know about your illness, the more in control and empowered you may feel. 

Take the time you need for the diagnosis to sink in before you start asking questions. When you’re ready to learn more, start with your healthcare provider. They should be able to answer most of your questions or refer you to a specialist. 

Ask your provider questions such as:

• What type of cancer do I have, and what stage is it in?

• What does the stage mean, and how does it affect my survival chances?

• What treatment options are available for my cancer?

• Where will I go for treatment, and when can I start?

• What are my recovery chances with treatment? 

• Are there any clinical trials I should be aware of for my cancer?

• Is there anything I can do to help myself during the cancer treatment process? 

• What can I expect if my cancer goes into remission?

2) Find support 

As you begin to process your feelings of grief, anxiety, and uncertainty, many people benefit from emotional support. Your friends and family might be there for you, but sometimes that’s not enough. You may want to talk to other people with cancer or cancer survivors. Or you may find you need professional help from a licensed therapist. 

Here’s where to go for help:

• Support groups: Cancer support groups provide a safe place to share your thoughts and feelings with others who are dealing with cancer as well. You can find a support group in your area by visiting your American Cancer Society chapter online, asking your provider, or checking with a local hospital or cancer treatment center. CanCare offers free virtual support groups. Cancer.net has created a list of online communities for people with cancer. 

• Professional counseling: A mental health counselor can help you sort through your emotions, teach you ways to ease your anxiety, and give you tools to maintain a positive outlook. Your counselor can also work with your partner or family to help them process their emotions as well. Ask your primary care provider or your local American Cancer Society chapter for a recommendation.

• Cancer helpline: The American Cancer Society can connect you with a cancer information specialist via their 24/7 helpline. Information specialists may be able to answer questions about your diagnosis, connect you to resources, and lend emotional support. Call 1-800-227-2345 or schedule a video chat.

How can I support someone who has received a cancer diagnosis?

If a friend or family member has received a cancer diagnosis, they will need your help and support. The American Cancer Society says that people with a strong support network are more positive and enjoy a better quality of life. 

Here are some ways you can support your loved one:

• Send your loved one an encouraging card or text message.

• Make plans to spend time together.

• Offer to drive them to treatment or appointments. 

• Listen as they share their thoughts and feelings.

• Don’t be afraid to ask questions about cancer, but also talk about topics besides their health.

• Understand they will have hard days, and they may just need someone to sit with them.

• Bring them lunch or dinner.

• Run errands like grocery shopping.

• Remain flexible, as your friend or family member’s schedule may change unexpectedly.

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Written by:

Ana Gascon

Ana Gascon has over 15 years of writing and editing experience, with 8 years in health and medical content work. She is a versatile health and medical content creator who writes about acute conditions, chronic diseases, mental health challenges, and health equity.

Edited by:

Renée Fabian, MA

Renée Fabian is the senior pet health editor at GoodRx. She’s worked for nearly 10 years as a journalist and editor across a wide range of health and well-being topics.

Reviewed by:

Katie E. Golden, MD

Katie E. Golden, MD, is a board-certified emergency medicine physician and a medical editor at GoodRx.

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