Hello, I am 8 weeks post bilateral mastectomy. I’m doing well physically as far as healing. I was fortunate that the cancer in my left breast had not spread to any kymph nodes. I am currently taking Anastrazole for at least 5 years. Although I’m healing physically I am finding the emotional aspect of the surgery traumatizing. I hope this is normal? I find myself asking if I will ever feel “normal” again. I look at pictures of a couple of years ago I look so happy it makes me cry. When I think about what I have just been through I break down sobbing. As long as I am busy I’m fine it’s at night before bedtime the anxiety and fear set in. Any suggestions?
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Hello Liz
Thank you so much for sharing your story.
We are all here to help and support you - You are not alone !
It must be hard to go through this, I met many women who went though similar experiences and feelings after their treatment. I want you to start by giving yourself permission to feel. Going through bilateral mastectomies is a major stressful event and I know it may be difficult to find resources explaining how you navigate the emotions concerns and questions after breast cancer. You may feel sense of loss and grief, fear of recurrence , worries about permanent physical changes and body image , anxiety based on the unknown of the breast cancer treatment process, concern or worry over how it may affect your family , Shame or guilt that you have cancer and the effects on those around you. Give your self time to recover and heal physically and emotionally.
It’s normal to experience all of these emotions
I would suggest the following:
1- Speak to your care team about your concerns, feelings and goals. Would you like consider reconstruction surgery? Is this an option ? what are your options ?
Here are some resources
Canadian Cancer Society (CCS): for general information, visit:
cancer.ca or for more specific resources, see:
BRA Day (Breast Reconstruction Awareness)*check the website for available dates.
For online cancer-specific support: cancerconnection.ca
For over-the-phone peer support: match.cancer.ca
Facing Our Risk of Cancer Empowered (FORCE): a national, non-profit organization dedicated to improving the lives of individuals and families affected by hereditary breast and ovarian cancer: facingourrisk.org
Bright Pink: an organization for young women who are at high risk for breast and ovarian cancer: brightpink.org
Canadian Collaboration on Breast Reconstruction: a patient information website on breast reconstruction developed with the help ofCanadian physicians from coast to coast involved in your breast cancer care and reconstruction: breastreconstruction.ca
2- You should know that you are not alone and many other people have gone through cancer treatment and are now able to return to the lifestyle they enjoyed before diagnosis. So, do not hesitate to ask your health family doctor for referrals to social workers, psychologists, counsellors and other recommended support services.You do not have to face the challenges of breast cancer diagnosis and treatment on your own.
3- Self care
1. Sleep : Finding a comfortable sleeping position when recovering from surgery can be helpful in getting a restful sleep. When we sleep better, our mood often improves and we may feel less pain.
2. Exercise :You will be taught a number of exercises to help encourage movement, oxygenation of the tissues and healing to occur. When you are allowed, walking can also be effective at managing pain.
3. Good nutrition :Following Canada’s Food Guide can be very helpful in getting the nutrients the body needs to heal.
4. Massage therapy :Sometimes seeing a massage therapist before surgery can be very helpful to relax the muscles. After surgery, they can help ease tense muscles.
5. Talking to friends and family Connecting with friends, family or support groups can be a great way to feel supported.
6. Imagery This can be a very powerful tool. Prior to surgery, visualizing and imagining a speedy recovery can help you relax and prevent stressful emotions that can negatively impact your recovery. Also, being able to visualize your body moving smoothly can assist with exercises.
7. Breathing :Breathing in through the nose and out through the nose with the air directed towards your abdomen can be a powerful way to relax, move swelling and help with healing.
8. Relaxation/Decreasing Stress
Relaxation techniques can help you cope with the stress and pain of the surgery. You can do his in a number of ways:
• Take time everyday to focus on relaxation exercises
• Listen to music that calms the body
• Take a bubble bath
• Write a phrase that reminds you to relax and let go
• Take several deep breaths daily
• Learn to say no
• Prayer
• Meditation
• Take time to enjoy the outdoors
• Exercise regularly
• Consider taking a Mindfulness Based Stress Reduction class
• Do activities that have helped you in the past to relax.
• Progressive muscles relaxation. It involves tensing and relaxing muscles, one
body part at a time to bring about physical relaxation. Once the technique is
learned you can call upon it when feeling tension to help promote relaxation. By
incorporation relaxation techniques in your daily life you can access you
peaceful, calm center when feeling emotionally or physically stressed.
4- Identify your support system: could be your family, a friend or therapist. You can also join a support group. There is evidence that support group can bings some hopes to breast cancer survivors.
More resources :
Support Groups
o Sisters in Scars: a community of women offering mastectomy support
and breast reconstruction support: sistersinscars.com
o Flat and Fabulous: an organization committed to advocating and
providing support for those who are living post mastectomy without
reconstruction:
flatandfabulous.org
o Canada DIEP Flap Support Group: a group for women in Canada who
have had, who are about to have or who are considering having DIEP
flap reconstruction:
facebook.com/groups/606406166185222
Books
o The Guide to Breast Reconstruction: Step-by-Step from Mastectomy
through Reconstruction, by Patricia O’Grady, 2014.
o The Breast Reconstruction Guidebook: Issues and Answers,
by Kathy Steligo, 2017
o Pilates for Breast Cancer Survivors: A Guide to Recovery, Healing and
Wellness, by Naomi Aaronson, 2014
Helpful Apps
o Stop, Breathe & Think: basic use is free and you can check in with
how you’re feeling, and try short activities that are tuned to your
emotions: stopbreathethink.com
o Calm: basic use is free and this can be helpful for meditation and sleep:
calm.com
o Headspace: the first 10 lessons are free and this can be helpful for
meditation, sleep, stress, anxiety: headspace.com
Thanks Liz- hope that was helpful
Please join this conversation and let Liz know about what things /resources you find helpful.