Cancer diagnosis and treatment creates a lot of thoughts and feelings and its not uncommon to have days where you feel overwhelmed? You’re not alone. It can be a challenge to manage emotions, especially if your mind starts to spiral into negative thinking patterns. However, there are ways to take control of your emotions and prevent them from controlling you.
Here are some tips on how to take control of your emotions when your mind has already begun spiraling into thoughts of worry or fear:
There are things you can do.
Recognize the signs: The first step in taking control of your emotions is to recognize when they are taking over. When you feel anxious or worried, your body may respond with physical symptoms, such as a racing heart, tense muscles, or difficulty breathing. Once you recognize these signs, you can start to take steps to calm yourself down.
Practice deep breathing: Deep breathing is an effective way to calm yourself down and reduce stress. Take a few slow, deep breaths, inhaling through your nose and exhaling through your mouth. Focus on the sensation of the air moving in and out of your body. This can help slow your heart rate and relax your muscles.
Challenge your thoughts: When you’re feeling anxious or worried, your thoughts can become distorted, and you may start to imagine worst-case scenarios. Challenge these thoughts by asking yourself if they are realistic or if there is evidence to support them. Try to focus on the facts and evidence rather than on your fears..
Focus on the present: Worry and fear are often related to events in the future. Try to bring yourself back to the present moment by focusing on what’s happening right now. This can be as simple as paying attention to your surroundings, your breathing, or the sensations in your body. Mindfulness techniques, such as meditation, can also be helpful in bringing you into the present moment.
Take action: Taking action can help you feel more in control and reduce your feelings of anxiety or fear. Identify the things you can control and take action on them. For example, if you’re worried about a work deadline, create a plan of action to meet the deadline, break the task into smaller parts, and tackle one part at a time.
Seek support: Talking to someone you trust can help you manage your emotions. Share your feelings with a friend or family member, or seek support from a therapist or counselor. They can help you develop coping strategies and provide a safe space for you to express your emotions.
Taking control of your emotions when your mind has already begun spiraling into thoughts of worry or fear requires practice, but it is achievable. With mindfulness, deep breathing, challenging negative thoughts, focusing on the present, taking action, and seeking support, you can learn to manage your emotions and take control of your life. Remember, it takes time and effort, but with persistence, you can develop a healthier and more positive mindset.
