Tips to Managing Your Fears and Anxiety During Breast Cancer

Psychologists have studied different coping styles among cancer patients. They have found that some coping styles can actually help you get through the trauma of cancer and its effect on how well your body, emotions, and relationships function. Here's how some styles can affect your experience of cancer.

  • Avoidance and Denial: Although this can be a way to escape the threat that cancer is posing to you, in the long term your emotional distress may be worse than if you accept your situation and express your emotions about your predicament. Researchers found that patients who were better at avoidance than acceptance had a harder time adapting to the effects of cancer and treatment, and had higher levels of anxiety and depression. They also had more physical problems related to their cancer.
  • Fighting Spirit and Optimism: If you have a confrontational coping style you may quickly accept your cancer diagnosis, have low levels of anxiety, be able to use humor as a coping tool, and have the gift of putting your own positive spin on the overall cancer experience. Patients with this coping style got past the shock of diagnosis quickly, expected and got support from those around them, and had lower stress levels than passive or pessimistic patients.
  • Problem Solving: Perhaps you usually approach a challenge by attempting to solve the problem. You may feel that you can participate in your own treatment process, rather than being a passive patient. This can give you a feeling of engagement and control and leads to relatively quick acceptance of your diagnosis. You may have less emotional distress than someone who is in denial and adjust quickly to your treatment schedule, having relatively low levels of stress and depression.​
An ethnic woman battling cancer sits with her mother on the couch
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Your Feelings Are Valid and You Can Cope

Fear, anxiety, and depression are common emotions associated with a diagnosis of breast cancer, but not everybody is overcome by these feelings. Your life experience up to this point may, or may not, have prepared you to deal with a major health challenge like cancer. You may be saying, "Why me?" or you may be blaming yourself for not taking better care of your health. Perhaps you're worried about the cost of treatment, the impact of your illness on your loved ones, and whether or not you can keep your job.

Whatever feelings you have at first, don't feel pressured to "be strong" or take immediate action. Don't live up to someone else's idea of the proper patient—this is the time to be the real you! Recognize your feelings as a genuine part of you, and give yourself time to process those feelings. Keep a journal, create a work of art, put on some music, or head for the punching bag in the gym—​express your feelings, deal with them, and move on.

Take a Break from Cancerville

No matter how much you might like to think about something else, news about breast cancer is hard to avoid: the latest statistics, new treatments, headlines about the latest celebrity who was diagnosed—reminders are all around you. Your body starts responding to treatment as you experience hair loss, weight changes, surgical scars, sleep loss, ongoing fatigue, and a diminishing libido. Sometimes you may feel more like a walking science experiment than a person.

Give your mind and emotions a break from breast cancer. Turn off your television and read a good book. Schedule time for yourself to relax and do something enjoyable. Do some mild exercise—​even taking a walk can lift your mood and help with insomnia. Visit a beautiful garden or greenhouse and drink in the colors and fragrances. Work on cultivating intimacy with your partner. Try meditation, guided imagery, yoga, or Tai Chi—all of which can help you concentrate on healing and lowering stress levels.

Take-Home Message

If you can identify your coping style, then you may be able to accept your diagnosis and treatment, manage your fears, get the facts about your health problems, and have a smoother road on your cancer journey.

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Article Sources
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  1. National Cancer Institute. Adjustment to Cancer: Anxiety and Distress (PDQ®)–Health Professional Version. Updated March 6, 2019.

  2. Hodges K, Winstanley S. Effects of Optimism, Social Support, Fighting Spirit, Cancer Worry and Internal Health Locus of Control on Positive Affect in Cancer Survivors: A Path Analysis. Stress Health. 2012;28(5):408-415. doi:10.1002/smi.2471

  3. American Cancer Society. Emotional, Mental Health, and Mood Changes.