Stress Management The impact of psychological stress and physical health is not well understood. Stress can affect the body's hormone system, which in turn can alter natural defenses against disease and infection. Because the immune system is affected not only by stress but also by a number of other factors, it has not been shown that stress-induced changes in the immune system cause cancer. Studies have shown that stress factors may alter the way the immune system functions, but there is no scientific evidence of a direct cause-and-effect relationship between these immune system changes and cancer. However, more research is required to determine if there is a relationship between psychological stress and the transformation of normal cells into cancerous cells. Although the relationship between psychological stress and cancer occurrence or progression has not been scientifically proven, stress reduction is beneficial for other health reasons. And since it is not impossible that a link between stress and cancer exists, and in light of the benefits that stress reduction can have on an individual's sense of well-being, the Central Maine Comprehensive Cancer Center and the Patrick Dempsey Center of Hope and Healing support various activities designed to help cancer patients and their loved ones better manage psychological stress. Living Well with Cancer | Stress Management and Self-Care Coping with illness and change can be physically, mentally, and emotionally exhausting. After a cancer diagnosis, a person must adjust not only to the physical effects of their illness and treatment, but also to other changes, including: A temporary or long-term loss of ability to work and resulting changes in financial status Changes in social relationships Changes in one's role at home Many people with cancer struggle with questions that don't have answers. ("How did this happen to me? Will the cancer recur? Will I survive?") Because adjusting to cancer is often an intense and stressful process, we encourage you to practice good self-care. Some of the following suggestions may be helpful to you in managing stress through this time of change: Exercise Regular exercise (3-5 times/week for at least 20 minutes at a time) is the most effective stress management tool available, according to stress management experts. Some studies show that regular exercise is as effective as medication in relieving symptoms of depression. Exercise can be as simple and inexpensive as walking around your neighborhood or dancing in your own living room; or you may find it inspiring to try something new, such as signing up for a yoga class through a local adult education program. "Wellness for Life: A Program for Cancer Patients", jointly offered by The Patrick Dempsey Center for Cancer Hope & Healing and CMMC's Wellness Center, offers individualized and group exercise instruction for people with cancer who are in treatment or post-treatment. If you are not accustomed to regular exercise, it is important to talk with your doctor before beginning an exercise regimen. Participation requires a referral from your oncologist or surgeon. Eat Well And Drink A Lot Of Water Talk with your healthcare team or request a consult with the registered dietician for healthful eating suggestions. Doctors recommend at least eight 8-oz glasses of water per day for optimum health. Learn Relaxation Techniques There are many specific techniques that can bring about the "relaxation response", a state of deep relaxation that counteracts the effects of stress. Progressive muscle relaxation, guided imagery, breathing techniques and yoga are just a few examples. Your oncology social worker can provide you with instruction and guidance in learning relaxation and stress management techniques. The Dempsey Center and the Central Maine Medical Center Wellness Center (795-5791) frequently offers courses in these and other techniques, and/or can provide guidance for information resources. Don't Try To Do It All Alone O. Hobart Mowrer wrote, "You alone can do it, but you cannot do it alone." This is true of your cancer experience. You are unique in the way that you experience and grow from this; however, it is important that you have support from others throughout your journey with cancer. There are probably many people who have said, "Call me if you need anything!" If you sense that they were sincere, take them up on it. There are also many wonderful cancer support groups available both within the community and also on-line (see your oncology social worker for more information). Don't Self-Medicate People sometimes turn to alcohol, drugs, or food to comfort themselves and dull the pain, stress, and worry associated with having a serious illness. Unfortunately, this only compounds problems. If you or others are concerned with your use of these substances, talk with your doctor or a counselor immediately.