Experts expect cancer cases to top 2 million in the U.S. in 2025. And the 3 most common types are breast cancer, prostate cancer and lung cancer.
The good news? Survival rates have also been increasing, partly due to advances in treatments for all types of the disease.
If you’ve ever been around or provided support for a friend or family member who’s a cancer patient, you know that it can be challenging. They have ups and downs. At times, they might feel like it’s too much to handle. There might be a lot of new doctor appointments to go to, treatments to complete and medicines to take.
But what if that person were you? Would you know how to take care of yourself and your own mental health after a cancer diagnosis? Here are 10 things you could do to care for yourself and your mental health if you were to be diagnosed with cancer.
Ask yourself: If you were diagnosed with cancer and had to miss work, would you need help to cover your bills? That’s where critical illness insurance can help. Explore it today.
1. Express your feelings
Share your emotions about your diagnosis or treatment with someone you trust, like a close friend, family member or trusted neighbor. That could even include the doctors or specialists on your care team. Talking about your feelings can help you process and manage them more effectively.
2. Talk to a mental health expert
Another option for sharing how you’re feeling? Talking to a mental health professional. That could be a psychologist or other mental health provider who specializes in “talk therapy,” a type of treatment that “helps a person identify and change troubling emotions, thoughts and behaviors.”
You may not even have to leave your home to talk with an expert. A lot of mental health providers offer telehealth sessions nowadays. That means you can talk to a provider via a secure web portal or app on your smartphone or computer. Some insurance companies offer non-insurance virtual care options, like Mental Health Complete Plus. Data rates may apply.
3. Focus on communication
When you’re dealing with a cancer diagnosis, you will likely have more medical appointments than usual — and your care team will be throwing a lot of big medical words and medical instructions at you. It’s a good idea to ask lots of questions and take notes, whether that be on paper or a smartphone. It also could be important to write down questions before your appointments and bring a support person, if possible. Effective communication with your healthcare team can help you feel more in control and informed.
4. Stay informed
Discuss your research with your cancer doctor (oncologist) and ask for a treatment roadmap. They’ll be able to walk you through what you might expect over the next weeks or months of treatment. Speaking of which, having a treatment plan can help reduce uncertainty and anxiety.
5. Find time for calm
Any major health issue can bring on its fair share of stress and anxiety. That’s why it’s important to find calm. That could look like:
- Doing deep-breathing exercises
- Joining a local gym and taking up yoga
- Scheduling a monthly massage
- Starting a meditation practice
All these options can help reduce stress and promote a sense of calm.
Imagine a benefit payment to help with medical expenses if you were diagnosed with cancer. Explore supplemental critical illness insurance today.
6. Stay active
For people of any age, physical activity can boost your mood and overall well-being. You’ll want to talk to your doctor about what level of activity might be most appropriate, given your situation. That could look like taking part in classes at the gym or starting a weight-lifting regimen. Depending on your age, turning into a gym rat doesn’t have to be the only option. Physical activity could also come in the form of:
- Dancing
- Easy to moderate hikes in nature
- Gardening
- Walks around your neighborhood
7. Maintain a healthy lifestyle
Eat a balanced diet. That could include:
- Healthy carbs, such as whole wheat, bran and oats
- Healthy fats, like avocado, olive oil and walnuts
- Plant-based proteins, like beans, legumes, nuts and seeds
- Vitamins and minerals from foods like milk, orange juice and yogurt
Depending on your treatment, you may want to consider avoiding highly processed or fried foods, which may increase inflammation. You might also want to steer clear of foods that may carry food-borne illnesses, like:
- Lightly cooked or raw fish, like sushi
- Soft-cooked eggs or foods that contain raw eggs
- Unpasteurized cheeses and dairy products
- Unwashed fruits and vegetables
It’s also a good idea to limit alcohol, quit smoking and maintain a healthy weight. A healthy lifestyle can support your mental and physical health.
8. Stay connected
Join in-person or virtual peer support groups and connect with other cancer patients or survivors. Sharing experiences with others who are going through similar health issues can be incredibly supportive. Making social connections with others can be positive for your overall health, too — especially if you’re an older adult.
9. Volunteer
Giving back can provide a sense of purpose and connection. That could include:
- Becoming a mentor to schoolkids
- Helping out at your local food pantry
- Working at the front desk of the local library
Volunteering can help you feel more engaged and positive — and can even be a good source of social connection (see above).
10. Tap available resources
If you’re looking for more support beyond talking to a mental health professional, try using the 24/7 helpline (or app) and other resources from the American Cancer Society. They can provide information, emotional support and practical assistance.
Bonus tip: Get insured. If you’re worried about a future cancer diagnosis — maybe you have a family history — you have some options. For one, you’ll want a traditional health insurance plan so that you can look after your whole body. Preventive care, like routine exams, screenings and tests, may be covered in full.
If you think you might need help paying for costs associated with a future cancer diagnosis, another option could be to add a supplemental critical illness insurance plan. That’s a type of insurance you pay extra for, and it’s not meant to take the place of your traditional health plan. (There is a monthly premium for supplemental insurance that is not included in what you’d pay for your primary health insurance.) Policies may offer multiple benefit level options that can be applied toward medical bills or other expenses for a first-time diagnosis of a covered form of cancer. Certain limitations and exclusions may apply. Learn more online, or call a licensed insurance agent at 1-844-211-7730.
For informational purposes only. This information is compiled by UnitedHealthcare, and/or one of its affiliates, and does not diagnose problems or recommend specific treatment. Services and medical technologies referenced herein may not be covered under your plan. Please consult directly with your primary care physician if you need medical advice.
Sources:
American Cancer Society. “Cancer Facts and Figures 2025.” 2025. Retrieved from https://www.cancer.org/content/dam/cancer-org/research/cancer-facts-and-statistics/annual-cancer-facts-and-figures/2025/2025-cancer-facts-and-figures-acs.pdf
American Cancer Society. “2024—First Year the US Expects More than 2M New Cases of Cancer.” January 17, 2024. Retrieved from https://www.cancer.org/research/acs-research-news/facts-and-figures-2024.html
Centers for Disease Control and Prevention. “Benefits of Physical Activity.” April 24, 2024. Retrieved from https://www.cdc.gov/physical-activity-basics/benefits/index.html
Fred Hutch Cancer Center. “Coping in the Aftermath of a Cancer Diagnosis.” May 2, 2024. Retrieved from https://www.fredhutch.org/en/news/center-news/2024/05/10-tips-coping-cancer-diagnosis-megan-shen.html
Johns Hopkins Medicine. “Cancer Diet: Foods to Add and Avoid during Cancer Treatment.” Retrieved from https://www.hopkinsmedicine.org/health/conditions-and-diseases/cancer/cancer-diet-foods-to-add-and-avoid-during-cancer-treatment Accessed January 31, 2025.
National Cancer Institute. “Common Cancer Types.” Updated May 10, 2024. Retrieved from https://www.cancer.gov/types/common-cancers
National Cancer Institute. “Life after Cancer Treatment.” Updated November 29, 2024. Retrieved from https://www.cancer.gov/about-cancer/coping/survivorship/new-normal
National Institute of Mental Health. “Psychotherapies.” Last reviewed February 2024. Retrieved from https://www.nimh.nih.gov/health/topics/psychotherapies
National Institute on Aging. “Loneliness and Social Isolation — Tips for Staying Connected.“ Reviewed July 11, 2024. Retrieved from https://www.nia.nih.gov/health/loneliness-and-social-isolation/loneliness-and-social-isolation-tips-staying-connected
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