When a child is diagnosed with an illness such as cancer, it can be a stressful experience for parents. When there are additional sources of stress related to work, family, or finances, coping with cancer may become even more difficult. Although some sources of stress can be reduced, it is not possible to completely eliminate stress from life during an illness.
Tips for Reducing Stress
Some sources of stress may be predictable and manageable. In many situations, small changes can help reduce your stress.
The following strategies can help reduce anxiety and stress:
1- Plan ahead:
Use a planner, mobile phone, or calendar to manage your tasks and appointments. Allow enough free time between different activities. Do not schedule too many tasks for a single day or week. If planning is difficult for you, ask someone you trust for help.
2- Be aware of your limitations:
If you do not have the time, energy, or willingness to do something and others are asking you to take on additional tasks, you can choose not to do them. Do not feel guilty about saying no. Focus on what matters most. If saying no is difficult for you, ask others to suggest another activity instead. This alternative may also be part of a larger task.
3- Ask for help:
Getting help from family, friends, and colleagues can be beneficial. Identify the barriers that may prevent you from asking for help. People are often willing to help. For example, family members or friends may be able to help with shopping, picking up medications, preparing meals, or caring for children.
4- Prioritize your responsibilities:
Make a list of the tasks you routinely need to complete. Prioritize the items on your list according to their importance.
Sometimes, large tasks can be divided into several smaller ones. This can make them easier to manage.
5- Focus on what you can control:
Sometimes, even with the best planning, certain sources of stress cannot be changed or controlled, such as difficulties obtaining medications. People who are more flexible often experience less stress. Sometimes, when facing a difficult situation, the most helpful thing you can control is your own response to that situation.
6- Exercise regularly:
Gentle exercise, such as a 30-minute walk several days a week, can be very helpful in managing stress.
7- Spend some time outside the home:
If possible, even take a short walk in a park or in nature. Sunlight, fresh air, and the sounds of nature can make a meaningful difference in your day.
8- Make time for social activities whenever possible:
Set aside time to spend with family and friends, even if it is only a phone call. Staying socially connected can help you manage stress.
9- Eat appropriately according to your child's needs:
Eating healthy meals provides you with more energy to cope with the daily sources of stress.
10- Get enough sleep:
When your child is ill, life can become extremely busy, and some people may see sleep as an obstacle to getting things done. However, adequate sleep is very important for maintaining your health. Try to get enough sleep whenever possible. Short naps during the day can also be helpful. If you are experiencing sleep problems, seek professional help.
11- Set aside time each day to relax:
Set aside time for an activity that you find relaxing. For example, you can read a book, take care of your plants, or listen to music.
12- Do things you enjoy:
Make a list of activities you enjoy and try to make time for them. Laughter can reduce stress. For this reason, try to set aside time to watch a comedy or read humorous books.
Use a notebook or your phone's notes app:
Writing about sources of stress and events in your life can be a helpful way to express and manage your emotions.
13- Use relaxation techniques:
For this, use slow, deep breathing and focus on filling your lungs while relaxing your muscles. You can also start with your toes or head and gradually relax all the muscles in your body. Along with this, you can imagine and create pleasant, calming images in your mind.
14- Seek support from the palliative care team:
The palliative care team gives you an opportunity to talk with others about your feelings and fears. They can help you find solutions to your concerns and make it easier to cope with the challenges of illness.
When a child is diagnosed with an illness such as cancer, it can be a stressful experience for parents. When there are additional sources of stress related to work, family, or finances, coping with cancer may become even more difficult. Although some sources of stress can be reduced, it is not possible to completely eliminate stress from life during an illness.
Pediatric Palliative Care Team, Hazrat Ali Asghar (AS) Children's Hospital
Compiled and translated by: Neda Shahvaroughi Farahani, Marzieh Talebi, and Maryam Homayounpour
Source: cancer.net
