It's impossible not to notice and absorb the news in recent months. Between reports on war, terrorism, and gun violence, the world and the realities happening around us can feel overwhelming and dark. How can we focus on work, stay motivated, and get those more mundane tasks done when so much is happening around us? Add cancer into the mix and this can feel like a lot of weight to carry.
A recent article on The Muse dives into some ways to approach the reality of the world while still being productive and meeting your responsibilities. As we at Cancer and Careers know, cancer adds a layer of complexity when working, so those with a diagnosis may be familiar with some of the challenges that come along with navigating work during more emotionally charged times. Many with cancer note the temptation of googling everything under the sun about their diagnosis, prognosis, treatment, etc., there may be similar pulls to consume all the news possible in an effort to stay up to date and informed. As with googling, it's important to put some space between oneself and heavy subject matter. This doesn't mean being oblivious, but perhaps limiting, or ensuring that you are being mindful of how much you are consuming.
A few ideas for self-care at work, as mentioned by The Muse and throughout Cancer and Careers' website, include:
Take mindful breaks. This does not have to be full meditation sessions, but allowing yourself to mentally step back and clear your mind can have a really positive impact on productivity, mental perspective, and overall wellbeing. While it can often feel out of control, we do have the ability to direct our thinking. Take a look at our article on Your Mindset after cancer for some ideas on how to regain control over thoughts and be more able to center yourself.
Get some fresh air. Never underestimate the power of nature! There's no specific activity or amount of time necessary, but integrating at least a few moments a day to take some deep breaths outside, potentially move your body a bit by going for a short walk, or even just enjoying your environment by having a meal outside, can recharge your body and spirit. It can be helpful to learn to identify triggers and when your wall has been hit, so you have a plan in place to address the emotions that may come along. Understanding approaches to relieving stress is critical.
Live a healthy life outside of working hours. This one can be challenging with the busy lives we all lead but learning how to balance your personal life with your professional one is so important for staying healthy, both physically and mentally. Learning how to disconnect from work by walking away from your desk at a designated time, potentially putting up out of office replies when you are committed to not working and taking time off, and even just ensuring you are getting enough sleep by not working too many hours, all fit into the balance. Our article on Setting Professional Boundaries offer some great practical suggestions for doing just that.
Learn effective communication. This really applies to when coworkers or employers may start conversations with you about things you may prefer not to discuss. Perhaps your cubicle-mate insists on finding out the status of your diagnosis and treatment, or your boss wants to talk about the horrible thing they saw on the news last night. Being prepared with strategies for appropriately changing the subject can help you stay in control of what topics you're willing to discuss. This can involve the use of CAC's "Swivel" which is a verbal technique intended to be used for conversations that are going in an unwanted direction. Understanding how to respond to coworkers comments is so important. Part one and part two of our webinars on Communicating Effectively provide a number of ways to direct conversations in ways that are work-appropriate and allow the individual with cancer to feel empowered to decide how and what information to discuss with colleagues, bosses, etc.
Overall, it's important to remember that we are living in unprecedented times. Never in history have we had such constant access to so much news, whether we want to know it or not. This is the reality of the twenty-first century and so the ability to understand limits, set boundaries, practice self-care, and balance the various aspects of life will mean better mental, emotional, and physical health.