Using Relaxation Strategies to Ease Mesothelioma-Related Anxiety
Health & Wellness
Written by Dana Nolan, MS, LMHC | Edited By Amy Edel
This is Part 5 of a series of blogs on integrative therapies to treat mesothelioma-related anxiety and depression. Read Part 1 (Introduction), Part 2 (Mindfulness), Part 3 (Yoga) and Part 4 (Music Therapy).
Besides helping us feel good, relaxation strategies can be beneficial to our overall health, helping our body function optimally. When our body is in a relaxed state, we heal more quickly, our immune system is stronger and we sleep better. All these benefits are desirable when battling mesothelioma.
The American Society of Clincial Oncology and Society for Integrative Oncology’s reviewed integrative therapies for cancer patients. ASCO/SIO found relaxation exercises are safe and can help people undergoing cancer treatment with symptoms of anxiety and depression. Relaxation was found to be more helpful for anxiety than depression.
People can experience relaxation while reconnecting with nature, for example, lying on the beach or taking a quiet walk on a path through the woods. You could also feel relaxed when engaging in a hobby such as painting, crocheting or reading a good book.
We’re relaxed when we’re in a state of low emotional and physical tension and there’s a lack of fear, anger or stress. When we’re in a relaxed state, we have less stress hormones (such as cortisol and adrenaline) flowing through our body and more relaxation hormones (like serotonin and dopamine.) This is beneficial for people with mesothelioma.
Relaxation Activities for Mesothelioma Patients
Clinical research shows certain activities can increase our feelings of relaxation and influence our relaxation hormone levels. Relaxation exercises are structured activities that help both the mind and the body achieve a state of relaxation.
Finding the Right Relaxation Activity for You
- Breathing exercises: You’ll focus on breathing slowly and deeply. There are a variety of breathing strategies that lead to a relaxed state including box breathing and deep diaphragmatic breathing.
- Guided imagery: You’ll use your imagination to visualize positive, safe or relaxing scenarios.
- Passive muscle relaxation: You’ll focus your attention on how a particular muscle or muscle group feels. You scan it for tension and then release any stress or tension noticed from those muscles.
- Progressive muscle relaxation: You’ll alternately tense and relax muscles with a goal of raising awareness of the difference between muscle tension and relaxation.
Relaxation activities focus on aligning the mind with the body through centering thoughts on movement and feeling. Frequent practice of these exercises may improve mood, sleep and physical mesothelioma symptoms like pain. There are other methods of relaxation, such as meditation.
Where to Find Relaxation Classes for Mesothelioma Patients
Your mesothelioma treatment center may offer relaxation classes or sessions specifically designed for patients. Many comprehensive cancer treatment centers are beginning to offer a variety of programs that focus on relaxation strategies for patients and their families. You may not need to get your mesothelioma treatment at the center to be able to take part in their relaxation classes.
There are also a variety of apps designed to teach relaxation strategies you can access right from your phone or tablet. Simply search your device’s app store for “relaxation” or “stress management” and you’ll find a selection of apps that can guide you through different types of relaxation exercises.
There are relaxation exercises on video and audio websites such as YouTube or music streaming sites as well. Search keywords such as: Calming, peaceful, guided meditation, relaxation and stress relief.
There are many free and accessible ways we can experience the benefits of relaxation even when you have mesothelioma. If you’re working with a counselor or psychotherapist, they should be able to teach you specific relaxation strategies tailored to address your specific relaxation needs.
