Take control by calming down
Reviewed: Annie Angle, cancer nurse (Dip. Oncology Nursing, Royal Marsden, London)
Learning to relax your body and your mind can help you to feel good and in control. You'll feel calmer and more capable of thinking practically about your problems.
Relaxation methods you could try include physical relaxation, meditation, hypnotherapy, yoga and t'ai chi.
The best way to choose a teacher or a course is by personal recommendation from someone you trust. If you don't know anyone who practises relaxation, try the Cancer Council Helpline or the Yellow Pages.
Health professionals at your hospital, such as a physiotherapist, occupational therapist or social worker, may be able to provide you with information about relaxation classes at your hospital.
Learn to relax your body
This involves learning to relax the muscles of your body. This helps your mind to relax and become calm.
You might join a relaxation class. You could buy a relaxation tape/CD to listen to at home. Many inexpensive tapes/CDs are available through shops, Cancer Support Groups and health professionals. The Cancer Council also has a relaxation tape/CD available to buy. Listen to them before you buy, and choose one that suits you.
Make sure it has a voice and background sounds that you like. If you don't want to disturb others, you could use earphones or a portable tape or CD player.
Learn to recognise when your body is tense. Sit quietly for a moment and ‘listen' to what your body tells you. Is your breathing fast and shallow, or is it deeper and more relaxed? Are your hands clenched? Can you sit still easily? If you recognise when you are tense, you can do something about it. Give yourself a regular time to relax - maybe 10 or 15 minutes twice a day, or more if you wish. It helps to take the phone off the hook and leave a ‘Do not disturb' note on the door.
Try this simple relaxation
Find a warm, quiet place. Sit in a comfortable chair, hands resting loosely. Or lie on your back, arms resting by your side.
Close your eyes and let yourself slow down. Breathe in gradually and deeply. Hold the air for a few seconds. Then let it go, breathe out, feel your body go loose and limp. Let the tension slip away as the air flows out. Repeat. With each breath out, feel more tension slide from your body. You may begin to feel calmer and more peaceful.
Meditate, and quieten your mind
If you learn to quieten your mind the muscles of your body become calm and relaxed as well, and your heart and breathing slow down. This helps you to approach problems more calmly, and to find better ways of dealing with them. It helps you to feel better and more in control of your life.
Meditation takes longer to learn than relaxation, and it needs to be practised regularly. Twenty to 40 minutes each day is usually enough, though some people choose to spend more time. There is no ‘right' meditation method or teacher.
Choose one that works for you. There are also many books and audio tapes available.
Have a massage
Massage can be extremely relaxing, and will often relieve tension and discomfort and make you feel more comfortable. A good massage can make you feel wonderful.
Gentle massage can be very pleasant to share with family or friends. Or have a professional massage. Look for a massage therapist who has had experience with people with cancer. Many therapists will visit people in their own homes or in hospital. A massage in hospital can be a marvellous way of feeling good again.
Is hypnotherapy for you?
Hypnotherapy can relax your body and mind deeply. It can help you to deal with anxiety and solve problems more effectively. It may also help to control pain and treatment side effects such as nausea.
Remember, you can't be hypnotised if you don't want to be, and when you're under hypnosis, you can't be made to do anything you don't want to. It's important to go to a hypnotherapist who is properly qualified. This means a psychologist, doctor or dentist who practises hypnotherapy.
Or t'ai chi?
T'ai chi is the ancient Chinese art of ‘moving meditation'. It is slow, gentle, rhythmical and continuous movements, like slow dancing or swimming in air. In the body, it fosters a sense of physical control. In the mind, it brings stillness and balance. It requires about 30 minutes of practice each day.
Yoga: relaxation for your mind and body
Yoga combines exercises for the body with ‘exercises' for the mind. It can help people to find inner strength to deal with the daily stresses of life. Like meditation, yoga is a skill that takes time to learn. Different teachers take different approaches. But there are forms of yoga to suit everyone, regardless of age or health. The physical exercises can be modified to suit what you are able to do.
For more information contact the Cancer Council Helpline on 13 11 20 (cost of a local call). This is a confidential service staffed by cancer nurses. Information is available in languages other than English. You may also find it helpful to read our section on Complementary and Alternative Cancer Therapies.
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