This information has been copied from The Cancer Council South Australia.

How can I relax?

Introduction The aim of this booklet is to introduce you to some methods of controlling the tension and anxiety that commonly follows a diagnosis of cancer. It describes some simple techniques to help you relax and regain some control over your life. We are all individuals so choose whatever you think might be useful for you. What is most important is that whatever you do, enjoy it.

Cancer and stress The diagnosis of cancer can create or exacerbate a wide range of psychological, emotional and practical problems, which can make it even more difficult to cope with the diagnosis. It is natural to have negative thoughts at times and to feel tense and anxious about what is happening to you. There is a common belief that severe stress can make people prone to the development of cancer and that mental attitude can influence the growth of a tumour. At present there is little scientific knowledge about the link, if any, between the mind and cancer. What we can be certain about is that learning to reduce muscular tension and anxiety can greatly improve the quality of life. Keeping the body in a constant state of muscular tension can create a wide range of physical symptoms including aching neck and shoulders, chronic fatigue and indigestion. The symptoms of anxiety include racing thoughts, headaches, loss of appetite and difficulty in sleeping. People vary in the levels of tension and anxiety that they can tolerate but if the symptoms become severe they can be quite disabling. Fortunately, there is something that can be done. Many people have already developed their own methods for dealing with anxiety and stress and these can be applied just as successfully to coping with the diagnosis of cancer. Others decide to learn to relax or meditate once their cancer is diagnosed. There are many different methods. We are all individuals and your way of coping with your diagnosis might be quite different from other people.

Become informed about your illness A major contributor to the development of stress is fear of the unknown and uncertainty about the future. Cancer is many different diseases and each person is different. Finding out about your illness, the treatments that are proposed and your prognosis is the first step to understanding the reality of what you are facing. What has happened to other people will not necessarily happen to you. Remember that:

· Well over a third of people with cancer can expect to be cured.

· When cancer cannot be cured, treatment may often control it for a period of months or years.

· In advanced cancer, pain and other symptoms can be treated effectively.

Only your doctor(s) can give you the detailed information about your illness. It is important that you feel able to ask questions and discuss your situation with them.

Hints for stress reduction

· Get to know your body's normal reactions so that you can recognise when you are tense. Shallow breathing and a fast pulse are often an indication of your body's reaction to stress.

· Learn to relax. Deep breathing is a natural relaxant. Try to take several deep breaths each hour. You might like to try the simple exercise outlined below.

· Communicate. Talking to other people can be a valuable way to deal with your problems and reduce the stress associated with them.

· Adequate exercise will help you to reduce tension. Even a gentle walk can loosen you up and many people find physical activity leads to relaxation. Do check with your doctor about when you can start exercises and what sorts are appropriate.

· Gentle massage can be physically and emotionally relaxing

· Try to smile and laugh. You will be surprised how good it can make you feel, even if laughing was the last thing you thought you could do.

· Have fun, learn to play a little. Keep up your hobbies and try to get out of the house regularly, even if only for short outings.

· Listen to relaxing music in peaceful surroundings. Let other people know you do not want to be disturbed for a while.

· Your religion or spiritual beliefs may be very supportive and a priest or chaplain can be a valuable spiritual counsellor.

· Be aware of your needs. Take time to rest when you are tired. Limit your intake of tea and coffee and eat a well-balanced diet. Be kind to yourself.

· Learn to make lists. Writing down a daily list of your priorities helps you avoid too many deadlines and to achieve what you want to do.

· Take control of your own life. Live up to your expectations, not someone else's. Have the courage to say "no!" when extra commitments will cause pressure.

A simple relaxation technique A simple technique such as the one described here can allow the body to relax, and so help you to avoid the harmful build-up of tension. Before you start to relax, why not take the telephone off the hook and leave a note on the door so that you are not disturbed.

· Lie, stand or sit with your feet apart. Rest your hands loosely in your lap.

· Close your eyes and slow yourself down for a few minutes, by breathing a little more deeply and slowly than usual.

· Be conscious of the tension in your whole body, through your toes, feet, calves, thighs, abdomen, chest, back, fingers, arms, shoulders, neck, head, scalp and face.

· Now, each time you breathe out, focus on different areas of your body and allow some of the tension to go. Let all your muscles slowly relax and enjoy the feeling of peace and calm, which comes from total relaxation.

· Sit quietly for a while, and help your mind relax by thinking about the pleasant experience of complete relaxation.

· Open your eyes, stretch slowly, and return to your day.

Allow yourself a regular period of relaxation. Ten to fifteen minutes, twice a day, may be sufficient. You might like to make a relaxation tape for yourself with soothing instructions and music or you can buy a tape to suit yourself.

Meditation is simply a state of total relaxation of the mind and body and everyone can benefit from achieving this. While many relaxation methods use conscious relaxation of the muscles to lead to mental relaxation, meditation works the other way round. Learning to quieten the mind can lead to a decrease in the heart and respiration rate and relaxation of the muscles. If you want to meditate, try to set aside a regular period each day. 20 - 40 minutes is enough but avoid times when you are overtired or have just eaten a heavy meal. Choose a quiet environment with no distractions and sit in a comfortable posture. There are different methods which can be used to empty your mind of thoughts and they are not difficult to learn although they do require practice. Audiotapes and books are available although many people prefer to learn with a teacher or in a group.

Hypnotherapy Hypnosis can be described as a state of intensified attention and receptiveness but precisely how it works is still largely unknown. Qualified hypnotherapists often have a medical or psychology background and are able to use a variety of different methods to induce hypnosis in another person. How deeply a person responds depends on many different factors but most people can gain some benefit. A hypnotized person cannot be made to do anything against their will. Hypnotherapists will also teach simple self-hypnosis techniques. Hypnotherapy can be valuable in helping people cope with the diagnosis of cancer, through:

· Learning to deal with anxiety;

· Achieving a deep state of relaxation;

· Controlling pain or the side effects of treatment such as nausea; and

· Problem solving in combination with counselling.

Problem solving When things become so overwhelming that you can't see a way out of your problems, it may help to sit down quietly somewhere, take a few deep breaths and try to look at things objectively.

1. Look at all the different causes of your tension and identify one that you want to do something about.

2. List all the possible options and solutions that are open to you. List even the ones that seem silly, and remember that to do nothing can also be an option.

3. Select one solution, which is realistic, and that you feel has a fair chance of succeeding.

4. Give it an honest try.

5. After a reasonable period, sit back again and evaluate your success.

Don't be afraid to talk to someone else about your problems. You may choose someone in your family, a friend or a professional counsellor. A telephone counselling service such as the Cancer Help Line will allow you to remain anonymous and you may prefer this.

Help is available Talk to the doctors or nurses involved in your treatment about any problems you might be having. Ask if they can help you or refer you to someone who can.

· Seek medical advice for tension. Sometimes medication can help to control the acute symptoms of severe anxiety. Then you can start to use other methods to relax or sort out your problems effectively.

· Psychotherapy can be an effective method to relieve anxiety and counselling is available from a wide range of health professionals such as psychologists, social workers and nurses.

· Join your local cancer support group. Talking to other people who have faced cancer may be what you want. Many groups also teach relaxation, meditation and problem solving techniques.

· Join a relaxation class. A class may be offered by your local community health centre, psychologists in private practice or at specialist centres.

· Purchase a relaxation or meditation tape that you can listen to at home. A wide variety are available through commercial outlets, cancer support groups and health professionals.

· Learn a gentle relaxation exercise such as yoga or Tai chi. Yoga; health and fitness and relaxation centres are listed in the Yellow Pages Telephone Directory.

· Meditation groups and teaching are offered by many religious and secular organisations, cancer support groups and a range of health and welfare professionals.

· Hypnotherapists provide assistance for a wide range of problems. A listing of members of the Australian Society of Hypnosis is available from The Cancer Council South Australia.

The Cancer Council South Australia fosters and co-ordinates all aspects of the fight against cancer and is involved in the support of all who may be affected directly or indirectly by cancer. Contact the Cancer Help Line

· For further information about relaxation or meditation and how you can learn these techniques.

· If you want to talk with a professional counsellor.

For information about other services and resources available in your local community.