Completing chemotherapy is a huge milestone, and as a new survivor, you deserve to celebrate the strength and resilience that got you through treatment. But while chemo may be over, adjusting to life after can be both a relief and a challenge. Many survivors face emotional, physical, and mental shifts that require care, patience, and new coping strategies - I know I certainly did. Here’s a guide to help you navigate life after chemo with confidence, hope, and resilience.
1. Embrace Your New Normal – With Patience
Life after chemo doesn’t mean returning to the “old you.” Your body and mind have been through significant changes, and it may take time to adjust to your new reality. Give yourself permission to embrace this new version of yourself, focusing on the strengths and lessons gained along the way. Remember that healing is not just physical but also emotional, and it happens on its own schedule, and it's rarely a linear process.
2. Take Care of Your Body
Chemotherapy can leave lingering side effects such as fatigue, neuropathy, and weakened immunity. Recovery often means starting slow with self-care routines that support your body’s healing. Here are some tips:
Exercise gently: Low-impact activities like walking, yoga, or swimming can help rebuild strength and improve mood. I'm partial to yoga and love the Peloton app for the live and pre-recorded yoga sessions. It's the perfect way to start my day and also gently stretch out my chest which still experiences muscle tightness from my surgery.
Consider PT: One of the best things I did when I finished my treatment was to ask for a referral for physical therapy. I was worried about lymphedema, muscle pain, and tightness in my right breast and shoulder. The physical therapist worked with me on lymphatic drainage techniques and showed me exercises and stretches to help regain my pre-surgery mobility. It was some of the best time and money spent and helped me to jump-start my activity levels after finishing treatment.
Stay hydrated: Chemotherapy can affect kidney function and hydration. Drinking water, herbal teas, and eating hydrating foods like fruits and vegetables can support recovery and help to flush out your system.
Eat nourishing foods: Your body needs nutrients to heal. Focus on a balanced diet rich in antioxidants, proteins, and healthy fats to support your recovery. An anti-inflammatory diet will help your body fight off and prevent recurrences.
3. Be Kind to Your Mind
The emotional journey after chemo is like a literal rollercoaster. The “survivor’s guilt” and also fear of recurrence are very real, and very common for most people. Allow yourself to process these emotions without judgment.
Seek support: Whether through therapy or talking with fellow survivors, friends, and family - connecting with others can ease feelings of isolation and provide reassurance.
Practice mindfulness: Breathing exercises, meditation, or gentle yoga can help ease anxiety and bring focus to the present - which is in fact a gift.
Engage in activities you love: Doing things you enjoy and finding hobbies you missed while undergoing treatment can help rebuild your sense of self, joy, and purpose.
4. Set Realistic Goals for Returning to Work or Daily Life
Getting back to a routine will take some time. I did not initially have the same mental focus, energy, and stamina I once did, so setting realistic goals is key:
Consider a gradual return to work: If you’re returning to work, talk to your employer about a phased return. Adjusting back to a full schedule at your own pace helps you manage energy levels.
Prioritize rest: Build rest into your day, especially as you transition back to daily life. Short naps or “power breaks” can give you energy boosts.
Take one thing at a time: Reclaiming independence in daily activities like cooking, errands, and social outings is rewarding but can be tiring. Pace yourself and don’t feel pressured to do it all at once.
5. Address "Chemo Brain" and Cognitive Changes
You've heard of "mommy brain" - well "chemo brain" is 10x worse, and imagine my situation - suffering from both "mommy brain" and "chemo brain" - the mental focus required to just get through a conversation with another human being can be exhausting. "Chemo brain" is a term of endearment for the changes in your memory, focus, and mental clarity post-treatment. Here are ways to help manage cognitive symptoms:
Keep a journal: Writing things down can help organize thoughts, remember important tasks, and even process emotions.
Use tools for reminders: Calendar apps, planners, and to-do lists can help you stay organized and relieve the pressure of trying to remember everything.
Challenge your brain: Gentle activities like reading, puzzles, or learning new skills can gradually help improve focus and memory.
6. Allow Yourself to Celebrate the Small Wins
Life after chemo is a journey with ups and downs. Celebrating even the small wins—like finishing a walk, enjoying a meal, or reconnecting with friends—can help you stay motivated and optimistic. Acknowledging progress, no matter how small can be incredibly empowering.
7. Plan for Follow-Up Care and Self-Advocacy
Most people believe that once you finish your treatment, a cancer survivor's world will just return to "normal" but the reality is that survivorship includes regular follow-up appointments, scans, and blood tests. It’s normal to feel anxiety before these visits, but staying proactive in your care is crucial. Tips for managing follow-up care include:
Keep a health journal: Note any physical or emotional symptoms, questions, and thoughts you’d like to discuss with your healthcare provider.
Stay informed: Familiarize yourself with symptoms to watch for, but try not to dwell on every ache and pain. Be gentle with yourself while staying informed.
Trust your instincts: If something doesn’t feel right, trust your gut and don’t hesitate to reach out to your healthcare team.
8. Focus on What Brings You Joy and Peace
In the days after treatment, you may find that your priorities shift. You'll reevaluate what truly matters and what brings you joy and peace. For me, it will always be my family. Being a mom and doing everything I could to get as much time in this lifetime with my husband and my daughter, that was my 'Why' during treatment, and continues to be my purpose in finding joy and fulfillment in each day.
9. Seek Community and Connection
You are not alone in this journey. Survivorship looks different for everyone but there are communities, both online and in-person, that can be a powerful source of comfort and encouragement. Talking to others who understand your experiences can validate your feelings and provide practical coping tips.
Take Life After Chemo One Day at a Time
Life after chemo is about rediscovering this new version of yourself - you've been through hell and back again, find ways to cope with and process the trauma while also learning to thrive in this new chapter. Be gentle with yourself, celebrate each step forward, and remember that you are strong, resilient, and capable. Taking things one day at a time will help you adapt and live life with a renewed sense of purpose, strength, and hope. You’ve already come so far—continue to embrace each day as it comes, and trust that you are equipped to face this new journey.
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