Your guide to life after cancer

Reaching remission after cancer treatment is a meaningful milestone — and one worth recognizing. But for many people, the weeks and months after treatment can feel more complicated than expected.

You may feel relieved and grateful, while also feeling tired, uncertain or anxious about what comes next. Your routines may look different. Your body may feel different. And emotionally, it can take time to adjust to life after cancer.

As you move into this next phase, it’s important to give yourself grace, ask for support and plan for follow-up care. Here are some ways to care for yourself after treatment and feel more confident about what comes next. 

The reality of post-treatment blues

One of the biggest things to be aware of about life after cancer is that you might feel a little lost. For months, your life revolved around a strict schedule of tests and treatments. When those regular check-ins stop, a part of your life — and that safety net — disappears.  

Don’t be surprised if your relief is accompanied by some anxiety. Find yourself analyzing every twinge or “weird” feeling? It’s perfectly normal. A fear of recurrence is incredibly common. Don’t bury or ignore those feelings; acknowledge them. Consider these strategies to manage your worry:

• Focus on the controllable. You can’t control every thought, but you can control your lifestyle choices, schedule and self-care routine.
• Keep a symptom diary. Tracking how you feel physically and emotionally helps you spot patterns. Over time, you’ll learn to distinguish between a normal ache and something that warrants a call.
• Schedule wait-time distractions. When waiting for test results, fill your calendar. Book a lunch date with a friend. Visit the zoo or spend some time on the water to keep your mind from thinking about what-ifs.
• Talk to your care team. Tell your providers about your fears. They can give you the actual facts about your specific risk, which may be less scary than what you imagine.

And if these fears become unmanageable? Don’t hesitate to request a referral for a counselor. Many survivors find that a few sessions with a professional (or joining a local support group) gives them  tools to quiet the noise and focus on the present.   

Managing the emotional shift

While it’s a common misconception that once treatment ends, your brain snaps back into “Before Mode,” that’s probably not your reality. Healing your mind takes as much work as healing your body.

Your friends, family and coworkers might think you’re all better, but you might not be ready to jump back into the deep end. You need time to discover who you are now, today. That transition takes time. The physical marks on your body and emotional weight of your experience are real and deserve time to settle.

• Connect with other survivors. You’re not alone in cancer survivorship. Local organizations like the Cancer Support Community San Francisco Bay Area or Sutter’s Cancer Support Groups offer spaces where you can talk to people who walk a similar path.  
• Express yourself. Not ready to talk? Try writing it down. Journaling is a great way to release fears without saying them aloud.
• Find meaning. Some survivors find healing in volunteering or taking a class. Shifting your focus to a creative project or helping others can provide a fresh sense of purpose.
• Practice mindfulness. Try yoga or a guided meditation app. Spend time outside in nature. Look for ways to ground yourself in the present moment. 

Regaining your physical strength

Treatments are wonderful for eradicating cancer, but the side effects don’t treat the rest of your body very gently, either. Treat it with the same kindness and grace you’d show a best friend.

• Listen to the fatigue. Chemo-brain and physical exhaustion don’t necessarily disappear the day you finish treatment. It takes time for the fog to clear.
• Prioritize nutrition. Focus on fresh produce right here in  California. Visit your local farmers' market for seasonal fruits and veggies that support your body's natural healing.
• Start small. Don’t expect to hit the trails on day one (or even day 20). A ten-minute walk around your block counts as a victory. 

Create a survivorship care plan

Before you transition away from your oncology team, ask them or your Sutter patient navigator for a written survivorship care plan. This document keeps everything associated with your cancer in one place and should include:

• A schedule for follow-up tests and scans
• A summary of your treatments (surgery, chemo, radiation, etc.)
• Potential long-term side effects to watch for
• Recommendations for healing and healthy living tailored to your specific diagnosis