This leaflet provides details on cancer psychology support. Emotional distress is common when you have cancer. If you would like further information, please ask your nurse or doctor.

If you’re in immediate danger

If you are in immediate danger and can’t keep yourself safe, please call 999 or go to your nearest emergency department (A&E).

What can I do to help myself cope?

If you're struggling with feeling overwhelmed, depressed or feel out of control, you might want to try different things to help you cope in the moment. Everyone is different, so experimenting with what works best for you is often most helpful. Here are some ideas:

  • Speak with someone
    • Partner
    • Friend
    • Family
    • Trusted person
    • Helpline
    • Healthcare professional
  • Go for a walk or have a change of scenery, if that’s possible
  • Try journalling to express some of your thoughts and feelings by writing them down
  • Try a simple breathing exercise like box breathing – breathe in for four seconds, hold for four, exhale for four and hold for four. Repeat for a few minutes.
  • Listen to a mindfulness or a relaxation exercise (you can search for these on YouTube or visit www.freemindfulness.org/download).
  • Distraction – get your mind to focus on something else. Eg. doing something around the house, playing a game on your phone or listening to music.
  • Problem solve – if something specific is bothering you and it’s in your control, see if you can plan to resolve the situation. Break it down into manageable chunks and get support doing this, if that’s available to you.