BRIGHT IDEAS

What Are Some Tips on Taking Care of Myself After Receiving a Positive BRCA Result?

Bright Idea provided by Dr. Karen Hurley

1. Take your time: Even if you’re in the middle of a cancer diagnosis, and are under pressure to make quick decisions, there is always time to stop and take a breath. We make our best decisions when we can get quiet enough to hear that small inner voice inside that speaks to what is most important. Keep your best self in the driver’s seat, and don’t let anxiety take you for a ride.

2. Stock up your emotional tool kit:

a. Relaxation techniques: There are many resources available to help you relax, from meditation, yoga, visualizations, tai chi to long baths. Experiment with different techniques to find the ones that work for you.

b. Exercise: Exercise is a natural mood booster and will help you stay healthy.

c. Coping statements: Be your own personal coach with positive statements that help you stay focused on your goals. Give yourself extra credit when you tackle something difficult, such as going to a screening exam.

d. Support people: Make sure there’s at least one person in your life who can listen without judging you or pushing their own agenda. Friends and family may have strong ideas about what you should do about your risk, but in the end, you alone are the one who will be living full-time with your decisions. Let people know what would be most helpful, and ask for what you want, whether it’s a sympathetic ear, a shopping partner for post-mastectomy lingerie, space, or hugs.

e. Bookending: This is a smart technique that helps you use your support people effectively. When you have to do something that feels stressful, arrange that you will talk (on the phone, in person, by text) just before you take action, to get encouragement, and then right afterwards, for debriefing and support.

f. Structure: Keeping to a routine, whether it’s work, exercising the same time of day, consistent mealtimes, or some other regularly scheduled activity, will help you stay anchored when things around you get hectic.

3. Set your information thermostat: BRCA involves a lot of detailed medical information, and it pays to be informed, but it’s possible to go overboard. You want to avoid overexposing yourself to too much threatening information. Before you begin your search, decide ahead of time on what are the key facts you need to make your next decision. Focus on gathering those key facts, and then stop when you’ve got enough.

4. Know when to reach out: A positive BRCA test result can stir up deep emotions, but these usually pass with time as you adapt to the new challenges in your life. If you’re not bouncing back, you may want to reach out to a genetic counselor, a psychotherapist, a support group, or some other professional resource to get you on track.

5. Remember the big picture. Being BRCA positive may be a fact in your life, but it does not have to BE your life. Stay connected to the things and people in your life that give you a sense of meaning and joy.