Living with metastatic breast cancer (MBC) isn’t an easy thing to do. Try these eight tips, including mindfulness exercises and joining support groups, to practice self-love.

Between chemotherapy-related hair loss and breast surgery, it can be a challenge to keep a positive relationship with your body while living with metastatic breast cancer (MBC).

Low self-esteem and mental health conditions affect many people with breast cancer. You’re not alone in your search for self-love.

Here are eight tips to help you give yourself the love you deserve while living with MBC.

Other people with MBC can share firsthand information about how their surgeries affected their self-esteem and body image and give you tips on how they’ve coped.

In a group setting, you’ll get a good sense of how the experience of breast cancer varies from person to person. But you’ll also get reassurance that you’re all in this together.

A 2023 research review suggests that body compassion interventions may improve kindness toward oneself after breast surgery.

Also, a 2020 study suggests that group therapy interventions can help with body image-related challenges after breast cancer.

You can search for one of METAvivor’s peer-to-peer support groups here.

It’s not uncommon for people with MBC to feel depressed or anxious as a result of their diagnosis or as a side effect of treatment.

But if your feelings of sadness don’t seem to go away and are causing you to lose interest in activities you used to enjoy or to sleep more often than usual, it might be time to talk with your doctor.

An experienced professional such as a therapist, psychologist, or psychiatrist can help you work through your emotions. Some mental health professionals are trained specifically to work with people who are going through breast cancer treatment.

In a small 2020 clinical trial involving 44 women with breast cancer, researchers found that a group of participants who took part in Mindfulness-Based Stress Reduction counseling had lower anxiety than a control group who did not receive counseling.

You may also find that counseling offers a good opportunity for personal growth during a period when your life seems upside down.

Don’t hesitate to discuss any body image concerns with your doctor. Your doctor might not bring up body image with you, but that doesn’t mean you shouldn’t express your concerns.

A doctor can help you understand your options or refer you to a mental health professional who has experience working with people with breast cancer.

If you have a partner, they may not fully understand what you’re going through, either. Opening up the lines of communication about your body image concerns with your partner may be crucial to your relationship, especially if you’re avoiding intimacy because of shame or embarrassment.

A small 2020 study found that partners of women with breast cancer also expressed a need for information.

If you’re having trouble talking with your partner, consider attending couples counseling or sex therapy. Good communication can help rebuild trust in a relationship and improve intimacy.

If you’re not ready to talk with someone else about your feelings just yet, you may find it helpful to write your thoughts down in a journal. You can always share them with your loved ones later, when you’re more comfortable.

A 2022 review suggests that journaling may be helpful for managing symptoms of mental health conditions such as depression, anxiety, and post-traumatic stress disorder when used at the same time as other therapies.

However, because of limitations in this review, the authors could not draw definite conclusions about the benefits of journaling. Further research may be necessary.

Try to increase your intake of:

  • fruits
  • vegetables
  • whole grains

And decrease your intake of:

  • saturated fats
  • sugar
  • alcohol

Eating a nutritious diet can help improve your mood and your overall energy levels.

If you feel up to it, adding some light physical activity can also create positive energy, promote the release of endorphins, and help you focus on something other than your diagnosis.

After a mastectomy, you have a few choices for what to do next. Some women find that reconstructive surgery improves their body image, but surgery is not for everyone, and this is not a decision you should rush through.

There are several types of breast reconstruction surgery. You can talk with your doctor about the options available to you. They may refer you to a plastic surgeon. Laser surgery is also available to help minimize the appearance of scars.

Another option is to wear a breast prosthesis when you go out to give the appearance of breasts.

Every day, look into a mirror and tell yourself a positive thought out loud. This may seem simple or even silly, but the act of saying and hearing good things about yourself can help train your mind to focus on the positive and leave behind the negative.

Try these 50 affirmations from the breast cancer blog Fabulous Boobies.

Mindfulness involves staying present in the current moment and being aware and in control of your inner thoughts. Practicing mindfulness can help you better manage the emotions that inevitably arise in everyday life.

Mindfulness takes practice. Activities such as meditation, deep breathing, tai chi, and yoga can help you learn how to stay in control of your thoughts and stay present.

Practicing these types of activities regularly can improve both your emotional and physical well-being. Over time, you may find it easier to push away negative thoughts about your body.

In one small 2021 study involving 83 people with cancer, the intervention group practiced a 5-minute mindful breathing technique three times per day for 3 months, while the control group did not. After 3 months, the researchers found that the intervention group showed a greater decrease in stress levels and a greater increase in mindfulness than the control group.

It’s important to recognize that with change comes a period of adjustment, and with loss comes grief before acceptance. But this won’t happen overnight.

Remember that what you’re feeling is expected. You’ll need time to create a new self-image. Set realistic goals, remind yourself of all you’ve been through, and pace yourself.

Accepting what you can’t change is a huge step toward fostering a positive body image, but it’s certainly not something you’ll be able to do overnight.

With patience and practice, you’ll adjust how you see yourself and no longer ruminate on negative thoughts.

Support groups and counseling can help you explore your emotions and learn the tools you need to maintain a positive outlook.