Journaling with Cancer

I often talk about the stress and the mental battle I went through with my melanoma diagnosis. Being diagnosed with cancer is INCREDIBLY stressful – nothing else compares, really – and it forces you to reevaluate your life. At the ripe old age of 31, I was trying to come to grips with all of life’s deepest questions. Why me? How did this happen? When all this is over, what do I want out of life? How is this going to change me? Am I living a life worth living?

My head would spin with questions every night, and instead of sleeping, the worry would take over. I knew my thoughts weren’t helping my mindset. I needed an outlet to clear my head.

I didn’t want to go to a shrink, though. I mean who does?? I’m not having suicidal thoughts and I’m not on the verge of breaking down. If my family found out, they would think that I wasn’t handling it well, and THAT would be a whole other stress-inducing problem. I just needed to vent.

So I started to write.

I started this blog as a journal. I started a garden journal. I started a ‘journal’ journal. And I started to write every chance I got.

It was such a relief to get allllll those thoughts out of my head. Writing them down seemed like instantly unloading all my crazy thoughts onto the paper – like cutting and pasting them from my head to the journal. It became my external hard drive, where my all my deepest thoughts were safe and sound.

Don’t know where to start? More info to come!

And slowly my mind felt more clear. I felt as though I could really face the day without those constant fears chirping in my head. My therapist became my journal – I could openly examine my thoughts and writing them down made me accept my own point of view more freely. My goals and aspirations became clearer. It was like venting to my best friend that would never tell another soul about what I had complained about that day.

You may think “this journaling stuff is only for teenagers to relieve their emotional angst”. Heck, when I started I thought it would save me the trouble of seeing a mental health professional. In researching the effects of journaling, however, I discovered it’s a lot more than both these things.

Journaling has been a habit of highly successful people for ages. Mark Twain, Benjamin Franklin, Tony Robbins, Tim Ferriss, and Oprah, just to name a few. Journaling their thoughts, ideas, dreams, and daily goals has helped them all attain amazing lives.

And my goal is to have an amazing life. I want to make my life worth living. Every day is a blessing, and keeping a journal is a way for me to reflect on what I have, where I’ve been, and where I’m going.

Do you keep a journal? How does it help you? Let me know in the comments!

The Mental Health Crisis in America

Mental health is one of the few places the medical field has absolutely FAILED in the US. And when I say failed, I mean failed with a big fat ‘F’. Do not pass go, do not collect $200, exit stage left kind of fail.

The numbers don’t lie. The statistics of how we’ve failed, and continue to do so, are staggering. Over half of American adults with a mental illness do not receive treatment, even to this day. Teenage depression rates are rising. 43.7 million Americans struggle with a diagnosable mental health disorder, which is over 18% of the population. These numbers even EXCLUDE developmental disorders and over 8% of adults in America who report having a substance or alcohol problem!

How can this BE? We’re in 2017, people! We can’t IGNORE over a quarter of the population!

We HAVE GOT to do better at helping those with mental health problems. Not tomorrow – TODAY!

This really hit home for me in a one-two punch. My friend’s brother, who had been struggling with depression, committed suicide. The following year, I was diagnosed with cancer. I didn’t really soak in the hardship of my friend’s loss until I saw myself in a similar boat – struggling to keep myself afloat mentally and physically.

Mental health problems can affect any one of us. Our friends, our family, and ourselves. Just like breaking a leg or having cancer, treatment SHOULD be available to everyone. For any reason.

But it’s not.

No matter how you slice it, millions of Americans struggle with mental health…every….single….day.

You can find many more statistics and resources at http://www.mentalhealthamerica.net/

I found myself struggling with anxiety and depression after my diagnosis. I couldn’t accept that cancer could happen to me. I became terrified of the sun’s UV “death rays” and scared of being in the sun (see my post about conquering that fear here). My entire career has been in healthcare, but I developed “white coat syndrome” – it’s a real thing – where before every appointment or scan, I would sit in the waiting room, sweating profusely with my blood pressure and heart rate skyrocketing. My dread and anxiety when seeing the doctor became the norm.

Does this sound familiar?

When I finally decided to take control of my thoughts and emotions, things slowly became better. I decided that cancer may take my body, but I wouldn’t let it take my soul. I became stronger mentally and started to bail out the sinking ship to weather the storm. I did this through mind-body connection methods such as mindfulness meditation and journaling that I discuss in this blog.

Many people can do this same thing and eventually bail themselves out. Many others, however, need professional help to lead them in the right direction through the storm.

BOTH methods towards mental health simply DO NOT have enough support out there. Those who want to take control of their thoughts on their own don’t have enough support. And those who need professional help don’t have easy access to professionals.

We HAVE GOT to help each other and ourselves. We need to acknowledge that America needs better access to mental health services. Ignoring this problem won’t make it go away. And every day, more and more people are struggling.

Mental health doesn’t have to be this way. If you see someone struggling, don’t ignore the symptoms. If you need help, please reach out. Anxiety, depression, anger, and fear don’t have to be a daily part of your life.

Let’s admit America has a mental health problem.

Because as the saying goes, admitting you have a problem is the first step in fixing the problem.

Yoga for Lymphedema

My introduction to yoga was in college. To fill in my physical education requirement, my friends and I signed up for yoga. Why not? It should be an easy class, right?

The instructor filled every single stereotype of a hippie-dippy yogi that I’ve ever heard of; she smelled of patchouli oil, with straw-like long wavy hair straight out of a Woodstock movie. She preached about the benefits of vegetarianism and filling your soul with a “complete protein” of beans and rice. She wore tie-dye and long skirts that jingled.

Needless to say, as a college student, I would simply fall asleep during the 20 minutes of ‘corpse pose’ during her long diatribes. I hated the slow pace of the stretches and poses. I didn’t see any benefit and I didn’t see the point.  I thought to myself – this certainly couldn’t be considered exercise.

Now, over 10 years later, I look forward to my yoga. I took a complete 180 turn in my attitude towards the benefits – mostly because I’ve SEEN the benefits first hand.

Shortly after I was diagnosed in 2014, I began to do yoga as part of my wellness plan. I read all about the benefits of beating cancer through connecting mind and body, and I wanted to do everything in my power to give myself an edge on the cancer.

In a way, I found yoga and yoga found me.

And since I started doing yoga, my practice has changed. At first, I just started with a few poses and breathing exercises. Then I found some online yoga teachers and classes that I really loved, (see the post about my favorite online yoga group here) and so began my journey. Now, I use yoga as my exercise routine – some days, I do an hour of “super sweaty” yoga for cardio, other days I hold poses for strength or stretching.

Since my Complete Lymph Node Dissection (CLND) to remove more of my melanoma in 2016, I’ve noticed that yoga significantly helps my lymphedema. The stretching and muscle movements help to reduce the swelling in my left thigh, meaning the lymph in my left leg is flowing rather than staying stagnant.

The trick is to use pulses of muscle tension to propel the lymph under the skin. Holding a pose only holds the lymph in one place – so when using yoga to reduce lymphedema, hold for a few seconds, release and repeat multiple times for optimal drainage.

I’ve found these 3 poses help the most with my leg lymphedema:

You can find photos of all these poses and more at https://www.popsugar.com/fitness/photo-gallery/34721642/image/34721659/Downward-Facing-Dog

Downward Facing Dog

I always like to open up my yoga with a few Downward Facing Dogs. Your lymph system is like a highway – traffic upstream causes congestion downstream. Your lymph system collects lymph from all over the body, and it all converges into what’s called the thoracic duct. The lymph then drains into the left subclavian vein by your left collarbone. Standing or sitting means that the lymph has to work against gravity to get to the thoracic duct. Downward Dog helps to use gravity in your favor and clear out the congestion, thus allowing more lymph from the legs to get to the thoracic duct during the rest of your routine.

Warrior I

The vast majority of the lymph nodes in your leg are in your groin. Stretching the hip forward helps to massage these lymph nodes and get the lymph flowing. I personally no longer have the nodes in my groin, so it’s much harder for my lymph to cross this area. I also have scar tissue here from my previous surgeries. I find that stretching in this pose helps with both – my scar tissue has loosened up, allowing new lymph channels to form, and helping lymph to cross and drain. It has also helped to build my hip flexors, helping the muscles behind the skin to massage the lymph upwards.

Bridge Pose/Half Wheel

Bridge pose is the best of everything – using gravity, stretching, and massage to help drain lymph from the legs. It uses gravity to your advantage while building the hip flexors and massaging the lymph nodes in your groin. Use this pose with deep breathing exercises (which have been proven to help move lymph towards your thoracic duct) and you have a super combo to help reduce lymphedema in the legs.

 

What are your favorite poses to help reduce lymphedema?

Overcoming my Fear of the Sun

When you’re diagnosed with cancer, the fear is overwhelming. Fear of painful treatment, fear of the unknown, fear of death. Fear begins to creep in and take over your life. I know – I went through lots of tearful nights and inner turmoil. I wanted to be positive and my old, happy self; but how can you be happy with a gray cloud surrounding you?

After I was diagnosed with melanoma and came to terms with my fear of death, I still had another constant fear. I became terrified of the sun. Every dermatologist and every doctor uses the guilt-stick to beat skin cancer patients into avoiding the sun completely. “Wear sunscreen on a daily basis” “Don’t go outside in the middle of the day” “Avoid tanning and ABSOLUTELY avoid tanning beds” (the latter one I agree with, but the others are mostly fear-mongering).

As if my cancer fears weren’t crippling me enough, now I had to completely change my way of life. I started to super over-analyze the tiniest bit of sunshine as though the UV rays were my kryptonite.

I distinctly remember my tipping point. I was at an anesthesia conference in Orlando, Florida (PERFECT place for someone with melanoma, right?!?) and my entire group was hanging out by the pool. There they all were, in bathing suits, splashing around, having a grand-ol time socializing and sunning. And there I was, covered in sunscreen and almost all clothed, sunglasses and hat and all. The dark cloud in a room of sunshine.

I couldn’t have a good time. The entire scene was just terrifying to me. Every moment out in the sun just made me think more and more about how my life had changed. I was imagining all my moles bursting into melanomas, one by one, for every extra UV ray that was hitting my body.

After about 20 minutes, I went to my room and broke down.

That was my fear-tipping point. I knew I would never be the same, but I also knew it didn’t have to be THIS way, either.

I didn’t want to totally go hog-wild and go sun bathing or anything CRAZY like that. I just wanted to control my fear to be able to make the most of life. I absolutely did NOT want my life crippled by my fear.

So I used a little bit of mindfulness to change my thinking. Every time I was in the sun, I thought of all the good qualities it brings to earth. When I really got to thinking, skin cancer was the ONLY bad thing about the sun. The sun existed for eons before humans. It helped life form on this earth.

So during my walks, I would look at the daisies and say to myself “the sun helped give those life”. Or if I saw an amazing sunrise/sunset, I would give a little nod to the sun for creating such beauty. Even during grace, I would give a little mental thanks to the sun for nurturing the fruits and vegetables on my plate.

Consciously making the effort to bring the sun into my positive thinking was paramount to conquering my fear. It took time for me to begin to feel comfortable stepping outside without focusing on the kryptonite, but slowly it happened. It was not an overnight miracle. But slowly, using positive thinking and mindfulness, my mindset changed.

Slowly I became my thoughts; not the fearful ones…the positive ones.

As Tony Robbins (one of my personal favs) states “When you are grateful, fear disappears and abundance appears.” I took this mantra to heart – every…single…day – to conquer my fear of the sun.

And to this day, I’m happier because of it.

What are you fearful of? Have you ever used mindfulness to conquer YOUR fears? Let me know in the comments below!

 

3 Easy Ways to Take Control of Your Health

Happy belated 4th of July my fellow health nuts! I hope everyone is out there celebrating our Independence Day as though it’s your OWN personal holiday! All those fireworks are because you’re so amazing, you know 😉

Happy Independence Day!

I’m so terribly sorry I haven’t been writing as much lately. I promise to do better!! Work has been a biiiiiit crazy with the travels – in just the past 4 weeks, I’ve been to Nevada, New York, Minnesota, and Illinois. I’m seeing the country one state at a time! Traveling for work does have a few perks (but don’t tell my boss that!!)

Traveling to fun places like Las Vegas for work is NOT the same as traveling for vacation, though. By 8:30 PM pacific time (or 11:30 my normal time), I was COMPLETELY worn out. I drove straight past “The Strip” and crawled into bed. I know, I’m a bundle of fun, huh?! I didn’t even pull the handle on one single slot machine!! But I can promise you that next time I go to Vegas, it will be all fun – not quite “The Hangover” worthy, but still fun!

While traveling, I do have some downtime with all the dreaded waiting at airports. And I have to admit, I’ve been chewing on this article for a while. Lots of pondering and note-jotting. And I sat on my hands to stop myself from starting for a loooooooooong time.

Why? Well, honestly, because of the political climate as of late. You can’t discuss health care without discussing politics.

Now, please don’t get me wrong. I’d be happy to discuss the deep ins and outs of health care with anyone. But it’s hugely complex and complicated. Health care is NOT black and white, and there is no 100% correct answer to any health question.

But with this said, we have NO idea how health care will be in the future, let alone later this year. No one has a magic ball that will predict how any new legislation will work. Just as there were problems with the Affordable Care Act (aka Obamacare), there will likely be unforeseen problems with any legislation presently being batted around in Washington this very moment.

So why do you care? Well, you want to keep on living, don’t you? Health and happiness and all that jazz, right?! But you can’t live a healthy, happy life without your health. So take control of your health and reap the long-lived rewards.

Use these 3 ways to take control of your health 

1 – Don’t let politicians stick their nose in your healthcare

To quote Walter Cronkite: America’s health care system is neither healthy, caring, nor a system.

As I stated before, politics and health care don’t always mix. Honestly, neither political party truly CARES about your health. They care about what they THINK you care about. And what will win them votes. If they really cared, they’d consult with health care systems, hospitals, doctors, administrators, insurance companies, anyone and everyone in the biz and form a plan of action.

Right now, I hear lots of talk, but no real plan.

Our health care system is on life support, and no one can come up with the cure.

We all know that our health is important. But your health is important NOW, not when the suits in DC decide it’s important! So be proactive – take care of your body without letting the politicians stick their noses in your business. Your body is not in their control.

So stop waiting for someone else to figure out what’s best for your health care. Use what you have at your disposal – be it insurance, homeopathic medicine, the internet, or your local health store. Do what you need to do to take control of your health. And do it now.

Because as of tomorrow? Next week? Next year? Your guess is as good as mine. Don’t wait. Take care of yourself now – you are your own best advocate

Don’t wait for these people to decide on YOUR health care!

2 – An ounce of prevention is worth a pound of cure

Just like a car, your body needs some preventative maintenance. Dermatologist visits, yearly physicals, mammograms, and colonoscopies are just a few of the many ways for the medical field to check in on your health.

But what can YOU do to take control of your health without visiting a doctor?

Listen to your body. If you’re exhausted, make it a point to get more sleep. If your GI system is out of whack, cut out the junk and clean up your diet. If you need a mental health day away from it all, then clock out and hit the road.

Work can wait. Your health problems, however, will never wait for the right time. And as Murphy’s Law will have it, your health matters the most when everything else in life lands in the crapper. So change your focus to maintaining your health rather than just abusing it.

You only have one body. Treat it like the temple it is supposed to be.

3 – Kick your stress to the curb

Have you ever gone on an amazing vacation to dread going home? Or have a great weekend and the thought of going to work on Monday immediately makes you cringe, ruining your relaxed vibe? Or have so much on your plate that you just wanna cry yourself to sleep?

Americans love to heap the stress onto our plates. Long hours of work and then rush rush rush – rush to pick up the kids and rush to get them to practice and hurry fix who-knows-what for dinner before zoning out in front of the TV for a couple hours before falling into bed exhausted.

Is this life? Is this what we’re all living for? I don’t think so.

Make it a priority to de-stress your life. Remove all the negative things – relationships, jobs, useless junk, bad habits – kick them all to the curb. It’s much like cleaning the old crap out of the closet. The process may take some time, but it’s such a relief once it’s over.

Once you remove your negative cloud, you can see life so much more clearly. You can see things in a new light – the light that really gives life meaning – and appreciate the people and the things around you.

It opens up a new path to REAL health and happiness. The kind that’s worth living for.

So, ladies and gentlemen, use these three ways to take control of your health. TODAY is your day to take life by the horns and become a healthier you!

What will YOU do today to become a healthier you? Let us know in the comments below!