specialising in breast cancer fitness therapy

Bonita'S BREAST CANCER FITNESS

Self Care

You did nothing wrong. You are not being punished. This isn’t a blame game.

It’s tempting to want to blame something or someone as you try to grapple with your breast cancer diagnosis. Usually you blame yourself.

“I didn’t exercise enough. I should have stopped smoking, drinking, overeating. I keep everything bottled inside, that’s what this is.”

This isn’t a blame game. Breast Cancer hits random people of any age, belief, nationality and health.

Do you have a history of putting other people’s needs before your own? Now is the time to put yourself first. Give yourself the best chance possible.

Loving yourself means prioritising self-care, practicing self-compassion, and recognizing your strengths and resilience. Start practising these routines today.

SELF CARE includes your Physical, Emotional and Social wellbeing.

  • PHYSICAL Self-Care
  • Exercise
  • Participate in activities (with your doctor’s approval). Exercise is your best friend in combating cancer. Check out local Pilates groups, yoga retreats, Tai Chi classes. You can join classes or enjoy all these practises, often free, on YouTube and other social media channels in the comfort of your own home.
  • Walking
  • Start walking. It’s free, easy and usually therapeutic. Make sure you choose a safe route and start out slowly. Treat yourself to new walking shoes, a sunhat and maybe some earbuds to listen to music or mindful talks.
  • Diet
  • Examine your diet. Examine it like you’re looking at it for the first time. Healthy eating is a weapon against disease. Be mindful of the food you’re buying. Check the ingredients lists and try to buy fresh, local and organic if you can. Build a habit of preparing your own meals, connecting with the process and goodness of the food and the process of preparing it.
  • Rest
  • You’re more than likely to need more rest with a cancer diagnosis. Rest is a gift you give your body to re-set. If you find you can’t sleep, check out the many free sleep hypnosis videos on YouTube. They’re an excellent way to mediate yourself to sleep.
  • EMOTIONAL Self-Care
  • Journaling
  • Try keeping a journal. Sometimes it’s easier to pour your heart out on paper than with another person. Treat yourself to a new book and pen to help make it feel special. Include all your struggles and triumphs. Be honest and trust the process of letting go.
  • Meditation
  • Check out your local council for groups and classes in mindfulness and meditation. If you don’t feel up to socialising just yet or these classes are out of your budget, check out on-line classes. YouTube and Facebook have many free opportunities that you can join until you’re ready to face the world again.
  • Stress
  • With a cancer diagnosis, our mind can easily tip us over the edge. It’s a very stressful time plagued with uncertainty. It’s best if you can reach out to someone so you’re not facing this alone. To help manage stress, set realistic goals, break down tasks, and celebrate every small achievement. Acceptance is the first place to start the healing journey. This is not the time to keep things bottled up.
  • Affirmations
  • Replace negative talk and defeatism with positive affirmations. Stick notes all over your mirror and other prominent places to remind yourself of your strengths, your resilience and your power. Keep a check list of all your achievements and rewards yourself.
  • Forgiveness
  • Forgive yourself for anything you may judge as a weakness or failure. Remind yourself you’re doing the best you can and practise self-compassion. Facing a cancer diagnosis is no small feat. Be kind to yourself and understand, accept and forgive any shortfalls and setbacks.
  • Gratitude
  • Focus on the positive aspects of your life even if they seem small and even unattainable at this moment. Accepting the challenges and triumphs of your cancer journey is a powerful step towards self-love. 
  • SOCIAL Self-Care.
  • Connect with others
  • Spending time with loved ones is crucial for health and recovery. If friends and family are not a good option, make sure your join a group, either in your community or on-line so you stay connected. This is not a time be brave, not a time to go it alone. Connecting with others is vital. Try to build a network of like-minded people who will understand your situation and experiences.
  • Dress to Impress
  • Give yourself a new outlook and attitude. This is often easier when you look the part. Invest in a new hairstyle or wig. Dress in clothes that make you feel good about yourself. Wear bright happy colours if that helps. A change can help spark confidence. Remember to love your body. Now more than ever it needs your support, and it needs to support you.
  • Ask for Help
  • This is often one of the hardest things for women to do. Draw on your network, connect with others, you must find the people around you that can help. Now is the time. There will never be a more important time to lean on your support network. Remind yourself you’d do it for others just as they would do it for you.
  • YOU ARE NOT ALONE.
  • Nurture your self-worth, self-discovery and self-compassion. Reach out to others. This is not a journey to take on your own.

love, Bonita