Part of these emotions stem from the feelings of loneliness that people have after receiving a diagnosis of mTNBC. “You can feel like no one else has your diagnosis and that there is no one to talk to about it who understands,” says Jacqueline Barber, RN, CBCN, of the Northwell Cancer Institute in New Hyde Park, New York, who is also a breast cancer survivor.
Moreover, because this form of breast cancer usually occurs in women younger than 40, a diagnosis of mTNBC “seemingly comes out of nowhere and may catch you by great surprise,” says Barbara Walker, PhD, an associate professor of psychiatry and behavioral neuroscience at the University of Cincinnati College of Medicine and an integrative and performance psychologist at UC Health in Cincinnati. “You can experience panic, anxiety, self-blame, and shame.”
Here are some strategies to try.
Start With the Little Things
Doing small things for yourself every day can improve your mood, says Dr. Walker. For starters, try to get enough sleep and eat nutritious foods. “And do the things that you enjoy doing,” says Vaida Kazlauskaite, PhD, an assistant professor at the Kirk Kerkorian School of Medicine at the University of Nevada in Las Vegas.
Try Mind-Body Therapies
Activities like yoga, biofeedback, massage, meditation, acupuncture, and tai chi can help you feel more positive and optimistic, says Walker.
Move Your Body
Do some physical activity every day, even if you just take a short walk outside or on the treadmill or do a few sets of resistance exercises. Don’t have access to a gym? Use your home instead. Try going up and down the stairs a few times or using water jugs as weights, says Dr. Kazlauskaite. “Use your body and do whatever is available to you,” she says.
Lean on Loved Ones
Talking to a family member or friend can improve your mental outlook, says Walker. “Bottling up information, being stoic, and trying to get through it alone can increase feelings of isolation and loneliness,” she says.
Check Out Support Groups
In a support group, people can share their fears and worries with others who are going through the same thing. “You might discuss gratitude, creating self-compassion, and acceptance. It is very effective at helping reduce stress and anxiety,” says Walker.
However, it can take some time to find the right group for you, depending on the kind of emotional support you need. If you go to a couple of meetings and don’t feel that it’s for you, try another group, Walker says.
Caregivers can also experience stress and depression, Dr. Barber says. “There is the fear for the future and whether you are saying the right thing to make the person feel better,” she says. “A caregiver has tremendous responsibility and needs support as well.” Here are a few support groups to consider:
- TNBC Thrivers hosts informal sessions for people who have triple-negative breast cancer.
- CancerCare offers a caregiver support group in which spouses and partners can share their experiences and learn new ways of communicating with their loved one.
- Living Beyond Breast Cancer has online support groups and a helpline that connects people living with breast cancer to trained volunteers.
- Psychology Today has a database of therapists who specialize in helping people with breast cancer.
- American Cancer Society offers a variety of coping resources, including access to volunteers who provide one-on-one support for people with breast cancer.
The Takeaway
Receiving a diagnosis of metastatic triple-negative breast cancer can deeply impact your emotional well-being, often leading to feelings of isolation and anxiety. Engaging in daily self-care, trying mind-body therapies, and joining support groups can help ease these emotions. Remember to connect with loved ones and seek support where you find it most meaningful.
