A cancer diagnosis is life-changing. The balance is upset not only physically, but also emotionally. It can feel like everything is happening “to me” - without control or choice. But this is where the power of self-help begins.
What is self-help and why is it important?
Self-help is a conscious, intrinsically motivated action taken by a person to improve their psychological, emotional or physical state - without direct professional involvement. It can be a small act, such as taking a deep breath in a moment of anxiety, or a long-term practice, such as keeping a diary or cultivating gratitude.
Research shows that self-help not only reduces feelings of helplessness, but also improves stress regulation, emotional resilience and overall quality of life (Ferretti et al., 2023; Sieverding et al., 2020).
How does self-help work?
Self-help works through four psychological mechanisms:
- Awareness: I recognise my feelings and needs.
- Mobilising internal resources: I remember what I've learned or been able to do before.
- Action: I use specific practices (breathing, visualisation, gratitude writing).
- Observation and adaptation: In hindsight, I realise what helped and adjust my actions.
This cycle contributes to self-efficiency - confidence in your ability to deal with difficulties - an essential mental health resource.
Can self-help replace professional help?
No. It is not a substitute for therapy, but complementary approach or the first step in taking care of yourself. When professional support is not available or seems unnecessary, self-help helps you to take an emotional break, build internal support and develop resilience.
When is self-help particularly useful?
- At the time of diagnosis (overcoming emotional shock)
- During treatment (managing stress and side effects)
- Unsure about the future
- In cases of relationship tension or loneliness
- After treatment (building a new identity and meaning in life)
Practical steps: how to get started?
You can start small but significant actions:
- Naming your feelings “I am feeling...” relieves tension.
- Take a 5-minute break in silence.
- Do deep breathing exercise before sleep.
- Regular nature walks.
The most important thing - regularity and awareness, not perfection.
Self-help skills training under the guidance of IDARTO Centre specialists
Research shows that people who have learned self-help practices under the guidance of a specialist use them more effectively and with higher results. IDARTO Centre offers a range of practical everyday self-help techniques 5 sessions in the Mind Over Matter (MOM) series, where:
- relaxation and emotion regulation techniques are taught,
- developing mindfulness and reframing thoughts,
- a stronger sense of inner balance and search for meaning.
The programme is designed specifically for oncology patients and their relatives and its effectiveness has been validated both in studies (Ferretti et al., 2023) and in participants' experiences.
Self-help is a powerful support tool that can strengthen inner balance, improve emotional well-being and help you cope better with the reality of your illness.
Learn more about self-help and how it can help your oncology experience in a free webinar “Self-help in the oncology experience: what does it mean and how to learn it?“.
Sources:
- Ferretti, M., Lowery Walker, K., Bires, J., & Brintzenhofe, K. (2023). Building coping skills to relieve distress and physical symptoms: Findings from a quality improvement project of a five-week group psychoeducational programme for cancer patients. Journal of Psychosocial Oncology, 42(2), 256-270. https://doi.org/10.1080/07347332.2023.2238263
- Sieverding, M., Friedrich, J., & Schneider, M. (2020). Self-help strategies in cancer patients: Predictors and outcomes. Supportive Care in Cancer, 28(7), 3313-3321.
- Martinson, K., Perepjolkina, V., & Ruza, A. (2022). Psychological self-help and well-being. Riga: RSU.