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6 Ways to Mind Your Mind During Cancer

6 Ways to Mind Your Mind During Cancer

by | May 10, 2022 | Educational Articles

We all know that a cancer diagnosis can be life-changing for everyone. Its impact isn’t just reserved to the physical changes experienced by patients, but also the mental health toll it can have on patients, families, friends, and entire communities. In recognition of Mental Health Awareness Month, our team at Bag It would like to share some helpful tips for you and your loved ones to ease your journey to survivorship. 

Number one

Change your environment (even for a short while)

Take a vacation with a loved one. Vacations offer many mental health benefits, including reducing depression and anxiety. Your vacation doesn’t need to be extensive; even a weekend road trip can help reduce stress. A study found that “a short, three-day leisure trip reduced perceived levels of stress and reduced levels of the ‘stress hormone’ cortisol.” Another option is to take some time to enjoy nature. A 15-30 minute walk outside offers a chance to get some fresh air and reset. Maybe a stroll at the park or a hike on a trail might do the trick.

Number 2

Take advantage of support programs in your community

Support groups are a safe, confidential space to share experiences and connect with others navigating similar challenges. They are often available in person or virtual, and you may find one at a local religious group, cancer center, or local cancer nonprofit. Studies have shown that attending a support group can lead to a better quality of life due to improved mood, self-image, and increased coping ability. 

Number 3

Take some time to count sheep

Sleep plays a vital role in how our bodies recover. A lack of adequate sleep has previously been thought to result from depression, but “growing evidence suggests that poor sleep may induce or exacerbate depression.” Inadequate sleep can also lead to anxiety disorders and may become an added source of worry and hyperarousal, which is a key contributor to insomnia. So find a bedtime each day that works for you. Wind down with some relaxation techniques as part of your bedtime routine and maximize comfort with a great mattress, pillow, and bedding. Your body will thank you for it.

Number 4

Let’s get physical

Exercise offers so many benefits beyond just building muscle and burning calories. Moderate exercise “relieves stress, improves memory, helps you sleep better, and boosts your overall mood.” No matter your age or fitness level, 30-minutes of moderate exercise five times a week can make a lot of difference. You`ll feel more relaxed and see a change in your self-image. Physical activity is also essential for managing some of the side effects of cancer, including fatigue, weight loss, weight gain, and cardiovascular issues. It also plays a role in survivorship by reducing inflammation and joint pain.  

Additional information can be found in the booklet Living Well with Cancer and Beyond.  So find a fun activity that works for you, and get started today!

Number 5

Form your squad

People face so many challenges daily, and these challenges get even more complex after a cancer diagnosis. It’s natural for people to retreat alone and deal in silence, but it’s not always the healthiest route. Find family members or close friends you trust as members of your support network. Social interactions are good for our overall physical and mental health. Cancer doesn’t have to be the focus of every conversation, and you have the right to determine what you feel comfortable sharing with others. A laugh with friends or dinner at your favorite restaurant can also offer a greater sense of well-being and relieves pent-up stress or pain.

Number 6

Talk to your provider

It’s ok not to be ok. You are not alone. If the challenges around you become overwhelming or you find yourself in a dark place, never be ashamed to seek help. Talk to your provider or find a licensed mental health professional near you. If you have insurance, you can often find a provider in your network by visiting your insurance plan’s website. You can also visit the Bag It Resource Center to find reliable resources.

If you or someone you know is struggling with suicidal thoughts, please contact the National Suicide Prevention Lifeline. They are available 24 hours a day, everyday, Call: 1-800-273-8255 or Text: “HELLO” to 741741

Sources

Lifeskills Behavioral Health. 2022. Social Connection & Healthy Activities | Mental Health Well-Being. [online]  [Accessed 6 May 2022]

Four reasons to take a vacation. [online]  [Accessed 6 May 2022]

Unity Point Health. 2022. 5 Powerful Benefits of Joining a Cancer Support Group (Infographic). [online]  [Accessed 6 May 2022]

Suni, E., 2022. Mental Health and Sleep | Sleep Foundation. [online]  [Accessed 6 May 2022]

Effects of Racial Discriminations on Health Outcomes

Effects of Racial Discriminations on Health Outcomes

by | Dec 1, 2021 | Podcasts

Dr. Rogers Wilson photo

On this episode of Your Guide Through Cancer podcast, host and Bag It Executive Director, Mindy Griffith speaks with Dr. Rodgers Wilson, a forensic psychiatrist by training with an interest in transcultural psychology. They explore the effects of racial discriminations on health outcomes as well as the importance of early detection in cancer, sharing your personal history with your healthcare team and having the tools to move forward after a cancer diagnosis is critical to living your best life.

With over 30 years of clinical leadership experience, Dr. Wilson has worked with capitated provider organizations to improve population health management and instituted population health management strategies for health plans to impact the clinical care for high-risk clinical populations.

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Ingrid Jacobs’ Journey With The Bag It Bag

Ingrid Jacobs’ Journey With The Bag It Bag

by | Dec 1, 2019 | Blog

By Ingrid Jacobs

In February 2010, I picked up my Bag It bag at the Resource Center. I was still in shock with my colon cancer diagnosis and was a little dismissive of this bag and its contents.

When I had some quiet time, I looked through it and sorted out those things that directly affected me. By this time I had accumulated a number of providers’ business cards and other information pamphlets that I had in a pile. I also had copies from various doctors of my personal information. This unorganized collection prompted me to look at the binder more closely. Maybe it had something to offer.

The first thing I noticed in the binder was the clear plastic 10 pocket sheet that is intended for business cards. Yeah, I had plenty of those to fill the front and back of almost every pocket. That stayed right up front in my version of the binder. I often wished that I had a couple of those.

There was the encouraging letter from Sherri Romanoski, the founder of Bag It who had had cancer several years earlier. I think that I appreciate her desire to help more now then when I read her letter back in 2010. There were so many things going through my head at the time of my diagnosis and treatment. There were days I felt crappy. There were days I felt pretty good. I was scared and confused, but through it all, I had an extremely strong determination that kept me focused on what I needed to do. I also had the unwavering support of my daughter, her boyfriend, my 2 cats and a dog, a few cousins, and quite a few friends.

The various tabs in the binder caught my attention: Personal Information, Notes/Log/Calendar, Reports/Scans, Labs, and After Treatment. I had something for just about every tab. Hmmmm. . . not half bad. Somebody had put some real thought into this goody binder. I soon found myself putting papers behind the corresponding tabs. Then, I started to personalize it to fit my needs. I created my own tabs. Now I have my dated Chemo Logs and my Post-Chemo Logs. In between my chemo sessions I kept a log of what I was noticing, what I was doing to help myself, and questions I wanted to ask. Every two weeks, I took a copy of this log to my doctor to put into my file. She said that it was very helpful for her to read about these things because it actually helped her with my treatment plan.

Eventually, my original binder was bursting at the seams. I bought a second binder and created my own matching covers for both binders. I labeled them Arizona Oncology Logs and Labs #1 and #2. I know . . . clever and original. (giggle)

From my doctor, I learned that diet (including vitamins and supplements) was very important for more positive treatment results. I created a 3rd binder with corresponding information.  That’s a whole other part of the continuing saga of me taking better charge of my health.

Is There A Doctor (Google) In The House?

Is There A Doctor (Google) In The House?

by | May 28, 2019 | Educational Articles

Is there a doctor (Google) in the house?

Most of us immediately want to search online when facing a cancer diagnosis. The internet can be a good source of reliable and helpful information. At the same time, unfortunately, fake medical news and misinformation spreads further than the truth – and can lead to serious consequences.

Best Practices for Internet Research:

  • First ask your health care team for trusted websites they recommend for you.
  • Visit Bag It’s resource center to find over 150 resources on all cancer topics.
  • Websites from these organizations are generally reliable:
    • Government agencies (web address ends .gov)
    • Major cancer centers (web address often ends .org)
    • Medical schools and universities (web address ends .edu)
    • Large nonprofit organizations (web address ends .org)
  • Look for easy-to-read information written by medical professionals.
  • Check more than one source for the same information to verify that the results are the same.

Things to consider when evaluating a website:

  • Be critical – is the content objective and free of opinion?
  • Who sponsors the site and its content? Who wrote the content and what are their credentials? Who approved it? Reading the “About Us” and “Who We Are” pages can be insightful.
  • What is the source of the information presented? Particularly if scientific in nature, was the content written within the last three years and is it supported by the scientific literature?
  • Be aware that information on sponsored websites or .com websites may be biased or have a conflict of interest, though the information could still be reliable (such as a drug company’s site)
  • Think carefully before sharing personal/health information in online communities. Does the community safeguard your privacy? Refer to the privacy policy, if any.

Remember that the internet is not a substitute for professional medical care and advice. Discuss any information you find with your health care team to help you determine if it is right for you.