20 Self-Care Strategies for Cancer Patients & Survivors

There are many self-care strategies that oncology patients can use to ease their distress and navigate the emotional, mental, and physical challenges of the cancer experience.

Engaging in self-care during or after cancer treatment is an empowering action. You can always do something to care for yourself - even small activities can make a huge difference.

Here are some evidence-based approaches that can be integrated into their daily routines:

1. Mindfulness and Meditation

Practicing mindfulness helps you stay present and reduce anxiety about the future.
Simple breathing exercises, guided meditation apps (such as Calm, Insight Timer, or Headspace), and body scans can help ease stress.
Mindfulness-Based Stress Reduction (MBSR) has been shown to improve emotional resilience in cancer patients.

2. Expressive Writing and Journaling

Writing about thoughts and feelings can help you process emotions and gain clarity.
Keeping a gratitude journal can shift focus to the positive aspects of life.
You can write letters to your future self, offering words of encouragement.

3. Gentle Movement and Yoga

Restorative yoga, chair yoga, or tai chi can help with flexibility, stress reduction, and overall well-being.
Studies show that movement-based practices can reduce fatigue and improve sleep in cancer patients.
Even light stretching or short walks can boost mood and circulation.

4. Visualization and Guided Imagery

You can use visualization techniques to imagine the treatment working effectively, your body healing, or your immune system strengthening.
Guided imagery sessions (available online or through therapists) can create a sense of peace and control.

5. Aromatherapy and Essential Oils

Lavender, chamomile, and frankincense essential oils can help reduce anxiety.
You can use a diffuser, apply diluted oils to your wrists, or use scented lotions.
Peppermint and ginger oils may help with nausea from chemotherapy.

6. Sound Healing and Music Therapy

Listening to calming music, sound baths, or nature sounds can help reduce stress.
You can create playlists of uplifting, soothing, or nostalgic songs.
Music therapy programs in hospitals have been shown to lower pain and anxiety levels.

7. Acupressure and Reflexology

Applying gentle pressure to specific points on the body (such as the palm, temples, or feet) can promote relaxation.
Reflexology (focused on foot or hand massage) may help with pain relief and circulation.

8. Connecting with Nature

Spending time outdoors, even for a few minutes, can reduce stress and boost mood.
Sitting in a garden, walking in a park, or simply looking at images of nature can have a calming effect.

9. Support Groups and Connection

Joining a cancer support group can provide emotional relief and a sense of community.
Speaking with others who understand the journey can reduce feelings of isolation.
Online forums and local support groups through hospitals or organizations like the American Cancer Society can be helpful.

10. Humor and Laughter Therapy

Laughter releases endorphins and reduces stress hormones.
Watching funny movies, reading lighthearted books, or engaging in playful activities can help patients maintain a sense of joy.

11. Nourishing the Body

Eating nutrient-rich foods can support energy levels and overall well-being.
Hydration is crucial, especially during treatment.
Anti-inflammatory foods (such as berries, leafy greens, and turmeric) can support the immune system.

12. Self-Compassion and Affirmations

Encouraging self-kindness instead of self-judgment helps ease emotional distress.
Simple affirmations like “I am strong,” “I am resilient,” and “I am worthy of care” can reinforce positive mindsets.
You can practice placing a hand over their heart while offering yourself words of encouragement.

13. Massage and Touch Therapy

Gentle massage and shiatsu can ease muscle tension and promote relaxation.
Oncology massage, designed specifically for cancer patients, can be a comforting and therapeutic experience.

14. Structured Routine for Stability

Establishing a daily routine can create a sense of normalcy and control.
Even small, predictable rituals (such as morning tea, stretching, or journaling) can be grounding.

15. Engaging in Creativity

Painting, knitting, coloring, or crafting can serve as meditative activities.
Creative expression can help process emotions and bring a sense of accomplishment.

16. Spiritual and Meaning-Based Practices

Whether through prayer, reading inspirational texts, or connecting with a faith community, spiritual practices can provide comfort.
Reflecting on life’s purpose and focusing on meaningful experiences can help you find strength in your journey.

17. Deep Breathing Exercises

Simple techniques like 4-7-8 breathing (inhale for 4 seconds, hold for 7, exhale for 8) can activate the body’s relaxation response.
Progressive muscle relaxation (tensing and then releasing muscle groups) can help with stress relief.

18. Gratitude Practice

Finding small moments of gratitude each day can help shift focus away from fear and toward hope.
You can write down three things you are grateful for each day, no matter how small.

19. Seeking Professional Emotional Support

Oncology therapists, counselors, and psychologists can provide coping tools.
Palliative care and cancer support teams often include mental health professionals who can assist with emotional and existential concerns.

20. Creating a Safe, Comforting Space

You can personalize your space with comforting items like cozy blankets, soft lighting, or meaningful objects.
Having a designated relaxation space at home can serve as a retreat during difficult days.

Encouraging a Personalized Self-Care Plan

Every person is unique, and what works for one may not work for another. By integrating small, meaningful practices into your daily routine, you can regain a sense of empowerment and reduce distress throughout your cancer experience.