Your stress strategy

This Is How You Snap Back From Stress

Hi! Read about the 4 people below. While no one is just like you, pick the person you relate to the most and learn a new way to manage stress. You can always come back and explore the others to try different strategies.

Stressing Sam

I ignore my stress. It's just a part of dealing with cancer, so there's nothing I can really do about it. I'm doing my best, but it's hard to manage it all.

Stuck Susie

When challenges come up, it really gets me off track. I know what I want to do; I just have trouble putting it into action.

Independent Inez

I know I can rely on myself because I'm all I have. I wish that wasn't the case, but it seems to be.

Tough Tim

When there's a lot going on, I'm harder on myself to stay motivated. It's probably not the best way to do it, but I don't know a better way.

Take A Breather

Match your breathing with the movement of the image. Inhale as the image gets bigger, and exhale as it gets smaller again.

Try the different images, and you can even download the ones you like. Just right-click or tap and hold to save it to your device. That way, you can take a breather whenever you need it.

Download

Discover Steps To Solutions

Problems or challenges are bound to come up. It's a normal part of everyday life. Having skills to solve problems can help when you feel overwhelmed and like you're facing an uphill battle. Notice how the mountain below reflects that feeling and how it changes as you take steps toward solutions.

Discover Steps To Solutions

Step 1: What's The Problem?

You're Shedding Light On What Matters To You!

Step 2: What Are Possible Solutions?

Solutions May Be In Sight!

Step 3: What Might Get In Your Way?

Your Goal Is In Sight!

Step 4: Why Not Try?

It's Your Time To Shine!

Nice work. You learned new steps to solving problems. If the solution you select isn't working, consider another solution from your list or start over with Step 1. You've got this!

Step 2

Step 4

Step 1

Step 3

Start by getting the facts about the problem
and what you hope to get out of solving it.

Now that you know what you're trying to solve, list possible solutions to get to your goal.

Consider the potential positive and negative outcomes of the solutions you listed.

You've done your planning and chosen a way to solve the problem. See how it goes.

Select Step 1 to get started.

Click the X to see how exploring the problem makes the mountain seem a little less intimidating.

Getting to the root of the problem may help you decide on a realistic goal.
Select Step 2 to keep going.

Click the X to see how discovering solutions may help lighten your load.

Having a list of solutions lets you choose one that best fits your needs and your goal.
Select Step 3 to keep going.

Click the X to see how you may not be facing as much of an uphill battle as you thought.

Weighing the possible outcomes of your list of solutions can help you choose the one that seems most likely to get you to your goal.
Select Step 4 to keep going.

Click the X to see how you've taken steps to create a clear path.

Shift Your Perspective On Support

Managing everyday life with cancer can be tough—so can caring for someone with cancer. It can be even harder if you think you can only rely on yourself. But reaching out for support isn't always easy when you've been feeling alone for a while. This can result in a cycle of thinking you can't rely on anyone but yourself, feeling down and lonely, and getting stuck instead of reaching out to others.

But what if you took a closer look at your thoughts and realized you were on autopilot? You may be able to shift your perspective and learn to seek support in different ways.

How Can You Get Your Thoughts Off Autopilot?

Have you ever stopped to think about what you think? It's not unusual to reply “not really.” Especially when stress pops up or things don't go as planned or hoped for. Those moments are when thoughts tend to go on autopilot, racing quickly and interfering with feelings and goals. Select each card below to learn more about 3 common types of automatic unhelpful thoughts.

Mountains and Molehills

Mountains and
Molehills:
This type of thinking amplifies negative experiences and downplays positive experiences.

Sweeping Statements

Sweeping
Statements:
This type of thinking takes evidence from one or a few negative experiences to draw quick conclusions without consideration.

Glass Half
Empty

Glass Half Empty:
This type of thinking focuses on the negative and uses that to judge future experiences.

How Does Autopilot Leave You Feeling Stuck In Loneliness?

Letting automatic negative thoughts take the lead can foster feelings of loneliness. This is because being on autopilot can make you feel stuck believing you have no support—whether or not you really do. Over time, these types of thoughts can create a cycle that results in increasing feelings of loneliness. Select each card below to learn more about how the 3 types of negative thoughts you've read about can make you feel.

“I know I'll be stuck at home all day. Today is another awful day. Now it doesn't even matter that Charles asked me to the movies.”

This is an example of how Mountains and Molehills (exaggerating the negative and ignoring the positive) can play a role in feeling friendless.

“My friend canceled our plans again. Nobody wants to spend time with me.”

This is an example of how Sweeping Statements (taking evidence from one negative experience to draw conclusions) can lead to feeling lonely.

“Of course I'm going to this appointment by myself. No one offers to go with me when I need it.”

This is an example of how Glass Half Empty (focusing on the negative) can add to feeling alone.

How Can You Shift Your Perspective?

Next time you notice unhelpful thoughts like these, try a strategy for shifting your perspective. Select each card below to learn more about strategies you can try next time you notice negative thoughts starting to cycle, and see what works best for you.

Be a Thought Detective

Be a Thought Detective:
I will ask myself if the negative thought is 100% true or just a possibility. I don't have to listen to negative thoughts that are only possibilities, and I can consider new ways to look at the situation.

Investigate New Ideas

Investigate New Ideas:
If I find myself getting stuck in negative thoughts, I will take a moment to list other ways to see the situation and try to align my new perspective with the facts.

Stop Negative Thoughts in Their Tracks

Stop Negative Thoughts in Their Tracks:
If I'm feeling lonely and stuck in negative thoughts, I'll tell myself to stop and picture a big red STOP sign. Then, I will focus on something more positive, like planning something I enjoy.

See Support In A New Way

When you shift your perspective, you can see new opportunities you may not have noticed before. And this may mean finding new ways to seek support when you need it. Consider the strategies you've learned, and see what works best for you.

Be Your Best Teammate

When you're feeling overwhelmed, it's easy to be hard on yourself when you need to keep going. But you can find a better way. And it can help you grow stronger in the face of stress. Fill in the blanks below to find your way to be your best teammate—one that uses encouragement for motivation.

Your Name or Nickname

A Positive Adjective

Something Kind a Friend Would Say About You

A Negative Adjective

Keep Going For The Gold

You're on your way! Continue filling in the blanks.

A Strength You Have

Someone Who Supports You

An Encouraging Phrase

Your Favorite Hobby

You're Your Own MVP

Excellent! You have found your way to be your own best teammate. That means encouraging yourself and building off your strengths in the face of stress. Use your story below as a reminder.

Dear ,
you are a person. Your friends really appreciate your . Things may be at times, but your will help you through. You can also lean on . On a bad day, say to yourself, . And be sure to make time to .

This Is A New Stress Strategy For You

Stress is a normal part of life. How you manage stress is what really makes the difference. Use the strategies below to help you snap back when you face stress.