Worried About Your Cancer Coming Back? Try These 6 Things.

Many people with a history of cancer worry about an old cancer returning (cancer recurrence), or a new cancer emerging. Their loved ones can experience worries like this, too. In our own research, over half of participants in our cancer experience survey reported substantial concern about disease progression or recurrence.

Fear of recurrence can affect every part of your life. You might notice that specific factors set your fears off or remind you of your diagnosis. These might include:

• Follow-up tests or scans (some people refer to this as scanxiety)
• Anniversaries or birthdays
• Cancer awareness events
• New diagnoses among friends
• New or changing physical symptoms

No single strategy is guaranteed to make fears of recurrence go away completely. But being aware of possible triggers and having coping tools and resources ready can help you manage and minimize these fears.

1. Develop a survivorship care plan.
 

Being an active participant in your healthcare and having a clear follow-up plan can help you maintain a sense of control. While there are some things you can't control, think about the things you can do, such as:

• Ask your healthcare team about signs of recurrence for your cancer type and ways that you can stay healthy.
• Stay on top of recommended medical tests, procedures, and other follow-up appointments. 
• Keep track of new concerns and questions as they arise, and sharing them with your doctor. 

If you are about to finish active cancer treatment, or have just completed it, also talk to your doctor about getting a survivorship care plan. This plan outlines what a patient should do in their follow-up care and also includes important information about their diagnosis, treatments, and side effects they might experience.

2. Find professional support.
 

In 2022, 74% of callers to our Cancer Support Helpline reported having worries about the future and what lies ahead, and 50% requested additional support for this concern.

Here are 3 ways you can find professional support:

• Let your healthcare team know if you are feeling worried or anxious. They can refer you to a therapist or an oncology social worker with whom you can discuss your concerns. Many people don’t realize that oncology social workers can provide support throughout a patient’s entire cancer experience, even after treatment ends.
• Talk to an experienced navigator or resource specialist on our Cancer Support Helpline. Our experienced team provides free navigation for patients, survivors, and their loved ones, including emotional support, coping mechanisms, and referrals to local and national resources. Call CSC-867-5309 (272-867-5309). Note: Toll-free & outside the United States, call 888-793-9355.
• Visit one of our caring and supportive CSC or Gilda's Club locations near you. We have more than 200 locations worldwide, with professionally led programs that include support groups and educational workshops for cancer patients, survivors, caregivers, and loved ones. Our programs are offered at no cost to anyone impacted by cancer.

3. Follow a healthy lifestyle.
 

Creating a healthy lifestyle plan after cancer includes eating a nutritious diet and getting regular exercise.

Researchers continue to learn about the potential mental health benefits of doing both. Some studies suggest that exercise may help reduce anxiety for some people. A healthy diet that includes fruits, vegetables, omega-3 fatty acids, nuts, and seeds also may be associated with lower levels of anxiety.

Talk with your healthcare team about ways you can stay as healthy as possible through nutrition and exercise.

4. Practice mind-body techniques.
 

Research published in the journal Psychooncology suggests that mind-body practices like meditation may help reduce fears of cancer recurrence and other uncertainties in survivorship. 

Mind-body practices can help you rein in distressing thoughts, focus on the present, and achieve a sense of calm. A breast cancer survivor describes how meditation and breathing techniques have helped her manage fears of recurrence. 

5. Talk with others like you.
 

As you navigate different concerns related to cancer survivorship, including fears of recurrence, it can be helpful to hear from others who are going through similar experiences. Our free online cancer community MyLifeLine is a safe space for you to share your concerns with people like you who are navigating cancer or life post-treatment.

We have discussion forums on a variety of cancer topics, including post-treatment survivorship, coping with side effects, and nutrition & wellness. It’s a convenient option if you don’t have a CSC location close to home, or if you’re looking for ways to supplement in-person support programs you may be attending.

6. Do what you love.
 

Channeling your focus into an activity, be it a practical task or an interesting hobby, can provide a welcome distraction that takes your mind off your worries. If you enjoy doing the activity, it may bring you a sense of happiness, too. In fact, there’s a word for this focused state of mind: flow. 

The term was coined by psychologist Mihaly Csikszentmihalyi, a cofounder of the field of positive psychology. Csikszentmihalyi shares more about flow and happiness in this TED Talk.