Whether you’ve just received a breast cancer diagnosis, are in treatment, or you’re finding your way in remission, the journey is deeply personal. It can be overwhelming, isolating, and transformative all at once. This guide offers suggestions for supporting your well-being through small, meaningful practices.  

Support is within reach: In collaboration with Daymark Health, eligible Blue Cross & Blue Shield of Rhode Island (BCBSRI) members can access personalized cancer care support.¹

Connect with others  
One of the most powerful ways to feel supported is through connection. Cancer patients who have someone to talk to openly are significantly less likely to feel lonely.² Whether it’s sharing a quiet moment with a friend or attending a support group, these acts remind us that we are not alone.  

For example, the Gloria Gemma Breast Cancer Resource Foundation provides free programs and services to support individuals affected by cancer in Rhode Island, southeastern Massachusetts, and eastern Connecticut.³ Programs include art classes, cooking classes, support groups, and more.

Create a calming space at home 
Your home can be a place of comfort and renewal. You don’t need to renovate—just a few intentional touches can make a difference: 

• Light: Let natural light in, when possible, or use soft lamps to create a warm glow. 
• Art: Surround yourself with images that inspire or soothe you: photos, paintings, or even your own creations. 
• Comfort: Create a cozy environment by adding a soft blanket, supportive pillows, or fuzzy socks to your rest space. 

Spend time outdoors 
Nature has a quiet way of reminding us we’re part of something larger, and for those facing the emotional and physical toll of cancer, spending time outdoors can offer a sense of relief. Viewing and spending time in nature can help lower levels of stress, depression, and anxiety.⁴

Whether it’s a stroll through the park, sitting by the ocean, or simply being present in a natural space, these moments can help shift the body into a more relaxed state, offering comfort during a challenging time. 

Listen to your body 
Learning to listen to your body, especially during or after treatment, can help guide your recovery: 

Movement: According to the American Cancer Society, for most people, exercise can be helpful before, during, and after cancer treatment. Physical activity can help reduce fatigue, ease anxiety and depression, and improve sleep.⁵ Consider incorporating gentle movements like stretching, yoga, or simply swaying to music. 

Additionally, after breast cancer surgery, movement can be especially important to restore shoulder and arm mobility, reduce stiffness, and support lymphatic flow. The American Cancer Society provides examples of exercises to incorporate after surgery.  

Always consult with your provider before starting any type of exercise or increasing the intensity of your exercise routine. 

Relaxation techniques: Many people with cancer have found that practicing relaxation techniques has helped them cope with stress and feel less anxious.⁶ Set aside 5-10 minutes a day, if possible. 

Try this relaxation exercise from the American Cancer Society:

• Close your eyes and breathe gently and naturally through your nose.
• Relax all muscles, starting at your toes and moving up to the top of your head.
• Focus on breathing.
• Continue for 5-20 minutes.
• When you are done, sit quietly for several minutes, first with your eyes closed, and then with your eyes open. Wait a few minutes before standing up.

Rest: Many people with cancer report experiencing fatigue, and it can occur before, during, or after treatment.⁷ Giving yourself the time to rest is essential. This means listening to your body and recognizing the signals, even if they don’t align with your usual routines.  

If you feel too tired to get out of bed for a 24-hour period, have problems waking up, need to catch your breath when you are active, or if your fatigue seems to be getting worse, call your health care team.⁷

Journal through the journey 
Writing can be a powerful tool for processing emotions. It’s a space where you can be honest and reflective. There are no rules. Just write what feels true. Try these prompts:

• What am I afraid to say out loud?
• What does strength look like for me today?
• What small moment brought me peace of joy recently?
• What have I learned about myself through this experience?

Sometimes, it can be difficult to sort through alone. In those moments, it can help to talk with a professional. You might even bring your journal to a session and use it as a starting point for deeper conversation. If Doctors Online⁸ is available with your health plan, you can talk with a licensed therapist or board-certified psychiatrist on your computer, tablet, or smart phone.⁹

Accept help throughout your diagnosis 
Receiving help can be hard. You may feel guilt, vulnerability, or worry about being a burden. But accepting support is not a weakness. Try to reframe help as an opportunity for others to show their love and support for you. 

If you’re looking for ways to show appreciation to those who support you, consider small gestures that show your gratitude. Writing a thank-you card or offering to help with tasks that you feel comfortable doing are meaningful ways to give back to your caregiver.

If you have a caregiver, refer them to BCBSRI’s caregiver site for resources and support. 

If you or your caregiver have questions about your health plan, you can speak with someone face-to-face at one of our convenient Your Blue Store ^SM locations in Cranston, East Providence, Lincoln, Narragansett, and Warwick. 

Find extra support at no extra cost
Navigating a cancer diagnosis can feel overwhelming, but you don’t have to do it alone. BCBSRI’s Care Management team offers personalized support at no extra cost and without the need for a referral. Our team of registered nurses, dietitians, behavioral health specialists, and pharmacists can help coordinate your care. To learn more or get started, call 1-866-366-6548 (TTY/TTD: 711). 

If you’ve recently been diagnosed with cancer and are a BCBSRI member, you may qualify for a no-cost cancer care support program in collaboration with Daymark Health. With 24/7 access to clinicians and social workers, personalized guidance on your diagnosis and treatment, and in-home or virtual care, this program  can help you feel supported every step of the way. To learn more or enroll, call (401) 203-3779, Monday through Friday, 9:00am to 5:30pm.