Why mental wellbeing was my first step after cancer
When I was diagnosed with breast cancer in 2016, I thought the hardest part would be the treatment itself. Surgery, chemotherapy, radiation, and medication all took their toll, but what I wasn’t prepared for was what came after. The world around me expected me to “bounce back,” yet inside I was running on empty.
What I’ve come to understand, both through my own recovery and my work as a health coach, is that mental wellbeing and nervous system regulation are the very first steps to real healing. Without it, everything else such as nutrition, exercise, even sleep, feels harder than it needs to be.
When the nervous system is constantly in “fight or flight,” the body cannot repair, energy stays low, and emotions often feel overwhelming. Learning how to calm and regulate the nervous system was the key that helped me rebuild my energy, confidence, and hope.
Here are three simple practices you can start today:
1. Breathe to calm the storm
When we are stressed, our breath becomes shallow and fast. Try pausing for just two minutes to slow your breathing:
• Inhale gently through your nose for a count of four
• Hold for a count of two
• Exhale slowly through your mouth for a count of six
Repeat five times and notice the shift.
2. Ground yourself daily
Stress pulls us into our heads, worrying about the past or future. Grounding reconnects us to the present. Step outside barefoot on the grass, or simply notice five things you can see, four you can feel, three you can hear, two you can smell, and one you can taste.
3. Prioritise rest, not just sleep
True rest is not only about hours in bed. It also means giving yourself permission to pause. That might look like five minutes with a cup of tea, closing your eyes, or even saying “no” to one thing on your list. Small moments of rest add up to big reserves of resilience.
These practices might sound simple, but I have seen time and again how they shift people from constant survival mode into a calmer, steadier state where healing can finally take root.
If you are navigating life after cancer, or even just feeling overwhelmed by stress, I want you to know this: you do not need to push harder to heal. The first step is learning how to slow down and regulate your nervous system.
To help you get started, I have created a free “Tap & Breathe” worksheet. You can Download it here: [Freebie Link] and use it as a daily tool to calm your nervous system and restore balance.
If you want to learn how to listen to your body’s signals and reclaim control over emotional eating, book a free clarity call with me. Let’s chat about how this simple technique can support your health and well-being. Schedule your call here: [Booking Link].
