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Coping techniques

Coping techniques

Sometimes, our minds tell us things that are unkind or unhelpful. It may be helpful to take some time out and reflect on what you are thinking and how this might be affecting you. It may be useful to think about your life, what is happening and what you truly value and want from life. By thinking what it is you value, you can take the actions that reflect what you think is important.

You can try the following four steps to help manage your feelings and emotions:

  1. Connect with the present moment. Stay with the present and be aware of your body and the world around you. Remain connected physically and emotionally.
  2. Be open to your thoughts. Notice them and try to identify the various thoughts you might be having and whether they are helpful or unhelpful. Rather than struggle against your mind, notice your thoughts as thoughts that may come and go.
  3. Notice what it is you value right now. In this moment, is there one small thing you can do that will connect you with something or someone important? It could be messaging a friend, taking a walk in nature, reading about something you are passionate about, or doing something else that connects you with a sense of purpose.
  4. Take action. What are the things you can do that reflect your values? Accept the things you cannot change and, if you need to, try to change the things you can.

Things change in our lives and we have to respond flexibly to changing situations. Keep steps 1 – 4 in mind and use them in your daily life as different events occur. You may need to return to them, adapt them and apply them again as new events affect your feelings.

If you found this page helpful, you can skip through to specific techniques that will help achieve steps 1 – 4. Click here to access them. Alternatively, you can continue exploring this section.

If your emotional and psychological difficulties are severe or last more than two to four weeks, your GP, cancer nurse or other member of your health care team may recommend Talking Therapies or medication. Click on the boxes below to find out more.

Talking Therapies

If your emotional difficulties last more than 2 – 4 weeks or get in the way of your daily life, your GP or health professional may refer you to counselling services, often called Talking Therapies. All services provide a confidential, safe space to talk through emotional issues. Services and professionals include:

  • Counsellors – provide talk therapy, helping people identify things important to them, deal with practical problems and find new ways of coping.
  • Psychologists – help with emotional and personal matters, help address confusing and distressing emotions and help people make decisions.
  • Psychiatrists – specialise in preventing, identifying or managing disorders, such as depression.
  • Mental health nurses – professionals trained to help people live with different types of emotional and mental health problems.
  • Cognitive Behavioural Therapy therapists - professionals who are trained to help people manage problems by changing the way they think and behave.
  • Psychological wellbeing practitioners - professionals trained to assess people's psychological and emotional health problems and support their recovery.

You can refer yourself to Talking Therapies. For more information, visit this nhs.uk website: Find an NHS psychological therapies service.

Medication

If your emotional and psychological difficulties last for some time, are severe, get in the way of daily living or make receiving treatment or support for your cancer difficult, your GP may recommend a course of medication. These can relieve symptoms but, as with all treatments, there is a possibility of side-effects. It is usual therefore to build up your dose slowly over several weeks and reduce them slowly if coming off them. They generally take at least three weeks to work and may not mix well with other drugs and herbal or nutritional supplements. It is important to use them with guidance from your GP.
Medication

If your emotional difficulties last more than 2 – 4 weeks or get in the way of your daily life, your GP or health professional may refer you to counselling services, often called Talking Therapies. All services provide a confidential, safe space to talk through emotional issues. Services and professionals include:
  • Counsellors – provide talk therapy, helping people identify things important to them, deal with practical problems and find new ways of coping.
  • Psychologists – help with emotional and personal matters, help address confusing and distressing emotions and help people make decisions.
  • Psychiatrists – specialise in preventing, identifying or managing disorders, such as depression.
  • Mental health nurses – professionals trained to help people live with different types of emotional and mental health problems.
  • Cognitive Behavioural Therapy therapists - professionals who are trained to help people manage problems by changing the way they think and behave.
  • Psychological wellbeing practitioners - professionals trained to assess people's psychological and emotional health problems and support their recovery.
You can refer yourself to Talking Therapies. For more information, visit this nhs.uk website: Find an NHS psychological therapies service.

If your emotional and psychological difficulties last for some time, are severe, get in the way of daily living or make receiving treatment or support for your cancer difficult, your GP may recommend a course of medication. These can relieve symptoms but, as with all treatments, there is a possibility of side-effects. It is usual therefore to build up your dose slowly over several weeks and reduce them slowly if coming off them. They generally take at least three weeks to work and may not mix well with other drugs and herbal or nutritional supplements. It is important to use them with guidance from your GP.
Medication