RECLAIM YOUR CALM
An Introduction To Managing the Fear of Breast Cancer Recurrence
Introduction
A breast cancer diagnosis is life changing and even after successful treatment, many people live with a lingering fear that the cancer might return.
If this is you, please know that: you are not weak, you are not failing and you are not alone.
The fear of recurrence is a completely natural response to trauma, and your brain is simply trying to protect you after something very frightening that has altered the way you view the world.
This guide is here to help you understand that fear and allow you to work with it - not against it - and begin to rebuild trust in your body and your life again.
This isn’t about forcing positivity or pretending that everything is fine. Instead, it’s a about a process where you begin to feel safer, calmer and more in control again. So, before you read on, take a moment to breathe deeply and remind yourself what you have been through.
Understanding Fear of Recurrence
Fear of recurrence can show up in many ways, including:
Anxiety and racing thoughts
Sleepless nights
Mood swings
Hyper-awareness of bodily sensations
A constant sense of “waiting for something bad to happen”
It can be triggered by:
Follow-up appointments and scans
Anniversaries of diagnosis or treatment
Hearing about someone else’s cancer
Any new ache, pain or sensation
What Are Triggers?
A trigger is anything that brings a painful memory rushing back: a smell, a place, a word, a hospital letter or a scan appointment.
When this happens, your brain reacts instantly. It sounds the alarm and it puts you into protection mode.
The reason being, is that your brain stores trauma so that it can try to keep you safe in the future. But the problem is, it can’t always tell the difference between past danger and present safety. So, although triggers feel frightening, try to view them as an opportunity for healing.
I know that’s easier said than done but when we learn how to respond to them gently and calmly, we teach the brain that we are safe again.
Gentle Ways to Calm Your Nervous System
1
Breathwork
Slow breathing activates the parasympathetic nervous system - the part of your body that tells you, you are safe. Try the 4–7–8 method:
Find a quiet space
Inhale for 4
Hold for 7 or as long as feels comfortable
Exhale for 8 as slowly as you can
Practice several times a day, especially when you are feeling anxious.
Self-Awareness
2
Start noticing your triggers and your reactions. Ask yourself:
What sets my anxiety off?
What helps when I feel like this?
Having an increased awareness gives you choice and choice makes you feel more empowered.
Mindful Moments
3
Meditation doesn’t have to mean sitting cross-legged for hours. Mindful living is simply about slowing down and paying more attention. Try this:
Make a cup of tea
Turn off all devices
Sit quietly for 10 minutes
Let your thoughts come and go
Notice your surroundings
Small moments of calm retrain your nervous system.
Prioritising Sleep
4
Sleep is deeply restorative – both emotionally and physically.
Hormone treatment, hot flushes and joint pain can make this hard but improving sleep hygiene is one of the best investments you can make in your healing.
You might like to set aside a little time each evening before turning off the lights to wind down and nurture yourself. Perhaps that looks like reading a few pages of a book, doing some gentle stretching, enjoying a warm bath or practising the breathing technique above.
The bottom line is this: when your body feels more rested, energised and supported, your anxiety levels will naturally begin to settle, too.
The Power of Visualisation
5
Visualisation is a powerful way to calm anxiety and reconnect with hope.
When you imagine yourself feeling strong, healthy and resilient, your brain begins to believe it is possible.
I share a guided visualisation and relaxation exercise on my Instagram page, and you can access it here
If you are unfamiliar with the benefits of visualisation, you can find out more here.
Moving Your Body, Supporting Your Mind
6
Regular movement after breast cancer can reduce the risk of recurrence by up to 30% and dramatically improve quality of life. It can be difficult to find the time and to stay motivated, and that is why the key is to remember how movement makes you feel afterwards.
A tired, stiff body can easily feed anxious thoughts, creating a negative spiral where your fear of recurrence feels louder and more overwhelming. In contrast, a body that is moving, stretching and walking regularly helps to calm the mind, leaving you feeling stronger, more positive and more in control.
Your body and mind are deeply connected so it’s about striving for balance rather than perfection.
Want More Support?
This guide is just the beginning. In my full eBook Reclaim Your Calm: A Guide to Easing Fear of Recurrence After Breast Cancer, I take you much deeper into:
Understanding trauma and the nervous system
Working with triggers in a compassionate way
Journaling and reflection exercises
Mindset coaching tools
Visualisation and manifestation practices
Control, influence and acceptance frameworks
Affirmations and emotional healing techniques
It is a gentle, practical workbook designed to support you every step of the way.