Movement and Mindfulness as a Lymphoma Patient

Being diagnosed with lymphoma can be an overwhelming and stressful experience, especially as you traverse appointments and tests. A shift from normal everyday life to navigating a new diagnosis can make life seem like it has been turned upside down.

With unfamiliar medical terminology and decisions about treatment options, it’s natural to be met with feelings of anxiety. Stress can come from the diagnosis itself, but also the sense of a loss of control and predictability in everyday life.

An effective way to combat these feelings as someone with a new diagnosis is practicing the act of mindfulness and staying active. The concept of mindfulness might seem vague or abstract, but it’s as simple as focusing attention on the present moment, instead of allowing yourself to fixate on future possibilities.

Another great tool for your arsenal is physical activity . Though your usual fitness routine might need to change or adapt during lymphoma treatment, staying active is a great way to maintain strength, boost your mood, and improve overall health during this period.

Why are Movement and Mindfulness Important as a Lymphoma Patient?

There are many benefits to participating in mindfulness and physical activity.

Mindfulness can support emotional regulation, decrease feelings of stress and anxiety, and help support your attention span.

Physical activity can help to support the cardiovascular system, strengthen muscles, and promote a better quality of life and overall mood.

What is Mindfulness?

The phrase ‘mindfulness’ refers to the practice of bringing your full attention to the present moment with openness and observing your thoughts, feelings, and physical sensations as they arise. By focusing on the present moment rather than the future or past, many people find relief from feelings of anxiety. For someone navigating a cancer diagnosis or treatment, mindfulness can be a helpful tool for managing emotional challenges.

Mindfulness

Here are some ways to practice mindfulness and self-care  that are easy and effective to incorporate into your routine but can make a major impact.

Meditate: There is no right or wrong way to meditate, and it can be done for any length of time. Focusing on breathwork while being active with your thoughts can help clarify the emotions you are facing.

Journal: Getting your thoughts down on paper can be a great way to regulate how you are feeling and a healthy way to manage emotions.

Spend time with loved ones: Making a conscious effort to spend quality time with loved ones can boost your mood and help you relax during a stressful time – even just petting your dog or cat can help!

Engage in a familiar hobby: Hobbies such as knitting, drawing, or playing a sport can promote mindfulness through reducing stress and promoting personal growth in an enjoyable activity.

Listen to your favorite music: Did you know listening to music releases dopamine in the brain? Dopamine, a chemical messenger in the brain, plays a major role in feelings of pleasure and happiness.

Activity

While fatigue can be a very common symptom with cancer, physical activity is surprisingly a way to combat this. During chemotherapy, exercise is a safe way to reduce side effects, reduce fatigue, and maintain functions of the body. Physical activity can also help patients have better quality sleep and help ease anxieties. Make sure to check in with your care team ahead of starting a new fitness regimen and consider taking it easier than you might have pre-diagnosis.

Look for low impact activities that are easy on the joints, such as:

Walk: Taking time to get outside and walk around is a simple way to both be mindful by spending time in nature as well as staying active. If joint pain isn’t of concern, jogging is also a great option!

Dance: Dancing is a fun, social activity while exercising multiple parts of the body. It is an activity that releases endorphins and helps self-expression.

Yoga: Participating in either stretching or yoga can help improve balance, stability, and even range of motion. This can be done without supplies, just your body, but consider using a yoga mat if joint pain is an issue.

Swim: This can increase heart health by improving blood flow throughout the body without being hard on the joints. It’s also good for respiratory health as it can increase lung strength and capacity.

Resistance band training: Training with resistance bands can help to strengthen muscles and serve as an easy, portable way to workout wherever you are. Strong muscles are also crucial for processing chemotherapy drugs that may be used in treatment.

The Foundation provides free resources to support both care partners and patients, as well as an expertly trained Helpline to answer your questions with compassion – get started at lymphoma.org/supportservices.  

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