Today, I would like to explore the topic of mental health even more deeply, as I believe it is a critical factor in coping with illness and achieving successful treatment outcomes. When faced with a diagnosis, taking care of mental health is just as important as physical treatment.
I want to take this opportunity to specifically acknowledge the exceptional support I received from the members of Europa Donna Slovenia. They were always available to answer my questions, provide guidance, and help solve any challenges I encountered. When faced with such a demanding diagnosis, you often come across many aspects you had never considered before. This is where the importance of understanding your rights and available options comes into play. 
The members of Europa Donna were invaluable in these moments, and I am truly grateful for their assistance. Their dedication and care are priceless and deserve all recognition.
Today, I want to share more about mental health, my personal experiences, and some helpful tips.
First, it’s important to emphasize that a cancer diagnosis is not something trivial – it’s a shock that deeply affects not just the person who is ill, but also their loved ones: family, friends, and colleagues. The most difficult part is allowing yourself to feel all the emotions that come with such a diagnosis, because it truly changes everything. Emotions like anger, fear, and sadness are completely natural reactions, and it’s essential not to suppress them. Suppressing emotions can lead to even more significant problems later on. Therefore, it is crucial to give ourselves permission to express those emotions in ways that our body and mind need – whether through crying, shouting, seeking solitude, or another form of release.
For me personally, nature was my place of refuge where I could calm down and face my emotions. There, I allowed myself to simply exist – present in the moment, accepting everything I was feeling. Crying became a form of therapy for me. Afterward, I always felt lighter, as though I had released part of the burden. I know that everyone experiences emotions differently and copes in their own way, but from my experience, I can say that the role of someone watching a loved one suffer from illness is especially difficult. In those moments, you often don’t know how to approach them, what to say, or how to help.
That’s why I believe mental health care is essential – both for the patient and for their loved ones. Communication is key, as it prevents us from shutting ourselves off from others.
One technique that has helped me tremendously, and one I still use today, is mindfulness – focusing on the present moment. It’s a simple but incredibly effective technique that helps redirect our focus to the “here and now” without worrying about the past or future. The past cannot be changed, and we cannot predict the future. The only thing we truly have control over is this moment – today.
This awareness brings me peace and stability, as it helps me focus on what I can do for myself right now.
Another technique that has been a constant source of support for me is keeping a gratitude journal. This has been one of my favourite practices, and I still use it today.
How does a gratitude journal work?
- Focus on the positive: A gratitude journal encourages you to focus on the things that brought joy, peace, or relief during your day, rather than dwelling on stressful or painful situations.
- Shifting your mindset: Writing in a gratitude journal regularly helps your brain build the habit of noticing positive aspects in everyday life. Over time, this can transform your overall outlook and increase your sense of satisfaction and hope.
- Building resilience: When you cultivate gratitude for small things, you are better equipped to face bigger challenges. Gratitude teaches you to find something to hold on to each day that helps you overcome difficulties.
How to start a gratitude journal?
- Choose the right time: Writing in a gratitude journal can become a part of your daily routine. Some people prefer writing in the morning, setting a positive tone for the day, while others prefer writing in the evening to reflect on the day and calm their minds before sleep.
- Focus on three things: You don’t need to search for grand events or achievements. Simply focus on three small things that made you feel grateful today. These can be very simple things like:
- The warmth of the sun on your skin.
- A friendly chat with healthcare staff.
- The feeling of relief after hearing good news or the simple pleasure of enjoying a cup of tea.
- Be specific: Instead of general phrases like “I’m grateful for my health,” try to be more specific. For example: “Today, I’m grateful for having the energy to take a short walk.” This specificity helps you truly feel the significance of the moment.
- Record your feelings: In addition to noting what you’re grateful for, try to write how those things made your day better or brought you relief. This helps you consciously experience gratitude and deepen your connection to these moments.
Examples of journal entries:
- “Today, I’m grateful for the kindness of the nurse who made me smile with her joke. It lightened the moment and helped me relax before my exam.”
- “I’m grateful for a brief call from a friend who reminded me that I’m not alone in this fight. The conversation filled me with optimism.”
- “Today, I’m incredibly grateful for being able to have lunch without nausea. It gave me the feeling that I can overcome the challenges of treatment.”
Persevere on tough days:
Some days will be harder than others, and on those days, it may be challenging to find things to be grateful for. But it’s precisely on these difficult days that the gratitude journal is most helpful. You can focus on even the smallest things – a friendly smile, a cozy blanket, the scent of freshly made soup – every little positive detail counts.
Benefits of a gratitude journal:
- Improved mood: Regularly focusing on what you’re grateful for helps your mind shift toward positive thinking, reducing anxiety and depressive feelings that are common when facing illness.
- Increased emotional resilience: Writing in a gratitude journal teaches you that even in tough circumstances, you can find light. It strengthens your sense of control and helps you better cope with challenges.
- Better sleep: People who write in their gratitude journals in the evening report better, more restful sleep. Positive thoughts before bed help calm the mind and reduce worry.
- Greater connection with others: When you realize the positive impact others have on your life, you become more mindful of your relationships. This can increase feelings of connection and gratitude toward the people around you.
Throughout the treatment journey, we often focus primarily on the physical aspects of illness, but mental health is the foundation that helps us maintain inner strength and balance. Facing a diagnosis, undergoing treatment, and dealing with everyday challenges are incredibly tough, but caring for our mental well-being can make a world of difference. Allowing ourselves to feel all emotions, seeking support from those around us, and practicing techniques that bring us back to the present moment help us find strength, even in the darkest of times.
It is important to remember: no matter how difficult the situation, we are never alone. We have the ability to find light even in the darkest moments. By caring for our mental health, we create the inner stability that guides us forward.
Every day is a new opportunity to care for ourselves and take another step forward. So don’t give up – be kind to yourself, take time to rest, to talk, to cry, and to laugh. And always remember: you are stronger than you think. One thought to hold on to: even the smallest step forward is still a step in the right direction.
