The Power of Small Wins: Overlooked Coping Strategies for Cancer Patients
As cancer psychology specialists, we can understand the immense challenges you face every day in your journey to healing and wellbeing. While there are well-known coping strategies, we wanted to shed light on some often overlooked yet incredibly powerful techniques that can make a significant difference in your emotional wellbeing - the power of small wins.
What are small wins?
Small wins are seemingly minor accomplishments that, over time, can lead to significant positive changes. It's about breaking down big goals into manageable steps and celebrating each small achievement along the way. Psychological research shows that these small victories have a profound impact on our motivation, mood, and overall resilience.
Why do small wins matter?
When you're dealing with cancer, the journey can feel overwhelming, and the big picture might seem daunting. That's where small wins come into play. Here's how they can make a difference:
Boosting Confidence: Accomplishing even the smallest tasks can give you a sense of accomplishment and boost your self-confidence. Each small win serves as evidence that you're capable of handling challenges, empowering you to take on more significant obstacles.
Improving Mood: Small wins trigger the release of neurotransmitters like dopamine, which are associated with pleasure and reward. This can create a positive feedback loop, enhancing your mood and wellbeing.
Reducing Stress: Breaking down larger goals into smaller, more manageable steps can help reduce the stress and anxiety associated with the enormity of your cancer journey. Focusing on achievable tasks can give you a sense of control over your situation.
Here are some practical small wins that you can incorporate into your daily life:
Anything that gives you a sense of achievement can be a small win, like brushing your teeth, making the bed, or changing the sheets when you’re feeling incredibly fatigued or in pain which limits your movement. People often try to minimise these activities, comparing themselves with how things were before diagnosis, but this is often unfair to the challenges people are facing in the present. Take a moment to think about what you steps you’ve taken today and the willpower this demonstrates.
Below are just a few suggestions to get you started:
Mindful Breathing: Take a few moments each day to practice deep breathing or mindfulness meditation. Even a couple of minutes can help you feel more centered and calm.
Reach Out to a Friend: Connect with a friend or a loved one. Share your feelings, fears, or simply have a good laugh together. Social support can work wonders for your emotional well-being.
Set Mini-Goals: Break down your larger goals into smaller, achievable steps. Celebrate each milestone, no matter how small, and acknowledge your progress. This can be related to anything that can feel like an achievement, such as DYI work, making a meal, or even calling a friend!
Engage in a Hobby: Spend time, even if it’s for a few minutes, doing something you like. This might be sitting in a garden or park, listening to music, reading or listening to a audiobook. Engaging in activities that bring you joy can provide a much-needed mental break.
Remember, it's the cumulative effect of these small wins that can lead to significant positive changes in your overall wellbeing. As you navigate the challenges of cancer, don't underestimate the power of small wins. Embrace each achievement, no matter how small it may seem. By focusing on the steps you take in your life that are in line with what matters most to you. This may help you discover the resilience and strength within yourself to face the bigger challenges.
Wishing you courage and strength on your journey to healing,
The Cancer Psychology Collective
