Caring for yourself throughout the cancer trajectory requires flexibility and awareness. There are different emotions and challenges that occur at the time of diagnosis, during treatment, and months (or even years) after treatment has ended. The way in which you care for yourself surrounded by others, in a professional setting, or in the middle of the night also reinforces the importance of having a wide range of tips and tricks in your toolbox to help you feel more confident and grounded in times of stress. We share practical tips and shared experiences, and build more ideas for the tools you might want to add to your toolbox as you take care of yourself along the way.

1. BUILDING
A SELF-
CARE
TOOLBOX
Julie Larson, LCSW

2. Changing landscape
Changing self-care
NEWLY DIAGNOSED (Change inTreatment Plan)
■ Education on individuality of diagnosis and
treatment options
■ Formulating questions for medical team
■ Navigating the hospital system
■ Learning the members of the medical team and
their role
■ Pacing information and getting organized

3. Beginning the
Toolbox
■ Establish a list of trusted
resources for educating yourself
■ Connect with a support group or
cancer mentor for a first-person
perspective to gather tips and
tricks for coping
■ Get a binder or notebook to
organize information in one
place
■ Write down all questions then
prioritize them before medical
appointments
■ Consider what you want people
to know as you begin to share
the news.

4. EmotionalToolbox
Starter Kit
■ Noticing.
■ Connecting with body
■ Connecting with others
■ Paying attention to
what is working for you
& what is not.
■ Learn how stress shows
up for you

5. Changing landscape
Changing self-care
ACTIVETREATMENT
■ Track treatment to understand side
effects and changes throughout course of
care
■ Need for control
■ Navigating work or school
■ Supporting or establishing boundaries
with family & loved ones
■ Understanding & accessing supportive
care resources

6. Adding to the
EmotionalToolbox
■ Breaking time into
manageable chunks
■ Fine tuning self-awareness
about unmet needs
■ Self-compassion Break:
– Reality Check
– Acceptance
– Manage expectations
■ Connection with other
survivor peers
■ Prepare scripts for
challenging situations

7. A Support System
Who’s Who
■ Health Care Professionals
■ Peers (other who “get it!”)
■ Friends and Family

8. Health Care
Professionals
■ Identify the qualities that are
uniquely important to you about
this important relationship
■ Points to Consider:
- Practical Reasons: Location,
Cost or Insurance
- Professional Reasons:
Training, Background or
Experience
- Interpersonal Reasons:
Gender, Age or Style
Remember, a professional who works well with one person may not be a good choice for someone els

9. Peer to Peer
Support Groups
■ Feel more normal
■ Share information
■ Unite to effect real
change
■ Learn from others
■ Provide support in
fulfilling ways
■ Find reassurance and
validation

10. Family & Friends
■ You have a history within
these relationships that may
be informative
■ May be more available to
you on a consistent basis.
■ You may feel more
comfortable sharing
vulnerabilities
■ They may serve as an
escape or distraction

11. The Feelers,The Doers &The Distractors
YOU
FEELING
Friends
DOING
Friends
RESPITE
Friends

12. CommunicationTools
■ Consider those in your support network. Who is
the best audience for your need today?
■ Create (and rehearse!) simple responses for
casual interactions
■ Have ”Conversation Changers” ready if you
need to redirect.
■ Begin to pay attention to the topics that feel
sensitive to you.
■ Talking about cancer can be complicated.
Remember, important conversations are an
ongoing dialogue, not a one shot deal.

13. Changing landscape
Changing self-care
POST-TREATMENT SURVIVORSHIP
■ Grieving losses and changes
■ Reconciling identity
■ Reconnecting with relationships and
activities outside of cancer
■ Finding meaning and purpose

14. Mind Body SpiritToolbox
■ Body:
– Breathwork
– Ground yourself by using your 5 senses
– Exercise – move your body
– Visualization
■ Mind:
– Challenge thoughts: What if toWhat is
– Schedule out worry
– Thought watch
– Claim your Executive Self
■ Spirit:
– Perspective
– Universal suffering
– Purpose and meaning