Every year on October 10th, World Mental Health Day reminds us of the importance of prioritizing our mental well-being and that our mental health is just as crucial as our physical health. This day also promotes open conversations, seeks to reduce the stigma surrounding discussions of mental health, and unites us in raising awareness and providing support to individuals facing mental health challenges.  

Mental health care is essential to the integrated care of individuals dealing with melanoma and skin cancer, as well as anyone facing cancer-related challenges. It can significantly impact quality of life and an individual’s ability to cope with the physical and emotional challenges of their journey. Including mental health care in your cancer care journey is crucial.  

This article will explore four simple ways to take care of your mental health, which is essential not only on this special day but every day.  

Practice Self-Care 

  • Diet: Eating a balanced diet is like giving your brain a special treat. Nutrient-rich foods, like fruits and vegetables, can boost your energy and make you feel happier. And it’s totally okay to enjoy your favourite comfort foods sometimes but remember that moderation is key.  
  • Sleep: Getting enough sleep is like recharging your brain’s batteries. It helps you feel more resilient and happier. So, make sure to create a bedtime routine that gives you a good night’s sleep.  
  • Exercise: Even a simple 30-minute walk can do wonders for your mood. It releases happy chemicals called endorphins that make you feel awesome. If walking isn’t your thing, try out chair yoga, Tai Chi, or gardening to get your blood flowing and heart rate up. 

Seek Support 

  • Speak to Loved Ones: Having heart-to-heart conversations with family and friends can be a great comfort. Sharing your feelings with those you trust can provide the immeasurable support you need.  
  • Connect with Peers: Talking to someone who understands what you’re going through, like another melanoma or skin cancer patient, can be really reassuring. You can find support through Melanoma Canada’s Peer-to-Peer Program, or to register for an upcoming Support Group.  
  • Speak to a Professional: Sometimes life can be overwhelming, especially when dealing with cancer. Professionals like social workers, therapists, or cancer coaches are there to help you manage your feelings of fear, uncertainty, anxiety, and depression. Learn more about Melanoma Canada’s Cancer Coaching Program. 

Stress Reduction 

  • Mindfulness and Meditation: Mindfulness and meditation help you stay in the moment and reduce feelings of anxiety. Mindfulness has long been proven to improve emotional well-being, making it a useful tool for managing your mental health.  
  • Deep Breathing Exercises: Take slow, deep breaths, and let go of your worries. Deep breathing exercises are a simple yet powerful relaxation technique. Taking slow, deep breaths, whilst allowing your thoughts to come and go without dwelling on them, can produce a feeling of calm, making it a useful exercise for difficult days.  
  • Visualization & Guided Imagery: Close your eyes and picture a peaceful and serene place, like a beach, forest, or meadow. Imagine the sights, sounds, and feelings there to take your mind off any stressors. This technique can transport your mind away from the stresses of cancer treatment and provide a mental escape.  

Engage in Meaningful Activities  

  • Creative Outlets: Drawing, playing music, and writing can be therapeutic. These creative activities let you express your emotions, reduce anxiety, and find moments of joy.  
  • Socialize: Don’t isolate yourself when you’re feeling down. Connect with friends and loved ones; they can lift your spirits. If you’re having a rough time, try to make social connections a priority. 
  • Find purpose & Meaning: Doing things that inspire and motivate you can improve your mood. Try volunteering, taking care of others or pets, or simply doing one good deed each day.  

While the above suggestions can have a positive impact on mental health and well-being, there may be times when you need extra help to deal with strong and difficult feelings. You might consider talking to a professional if you: 

  • Have difficulty sleeping 
  • Notice significant appetite changes 
  • Find it hard to get out of bed 
  • Have difficulty concentrating 
  • No longer enjoy things you usually love 
  • Struggle to do your daily tasks 

Remember, everyone’s mental health is unique, and what helps one person might not be the same for another. So, it’s essential to create a mental health plan that works best for you. Don’t be afraid to ask for professional support when needed. It’s a sign of strength, not weakness, and it’s a way to prioritize taking good care of yourself.  

Dealing with cancer can be tough, and it can bring a lot of emotions. But managing its emotional impact is an essential part of the overall treatment and recovery process. Your healthcare team can also provide guidance and resources to help address your mental health needs while undergoing cancer treatment. 

If you have questions or need support, don’t hesitate to email support@melanomacanada.ca or call 905-901-5121 x 112.  

Article by Melanoma Canada Patient Care Specialist – Abigail Wiggin