3 Tools to Help You Stay Present

Staying present, often referred to as mindfulness, involves focusing your attention on the current moment and experiencing it fully without judgment. This can be a challenge when your mind and body are in flight or flight mode.

A cancer diagnosis can take you back into the past questioning decisions and wondering how you got here. It can also propel you forward into the future fearing what is to come and worrying about what will be.

To navigate cancer it is important to be present in the now. Being present helps to reduce stress and anxiety and creates aware of your emotions so you are better able to manage them. Being present also helps you become more aware of your thoughts, feelings and behaviours. This self-awareness can help reduce negative thinking and overwhelm. Being present helps to support a body-mind connection which is important as you navigate life with cancer and your overall health and well-being. 

Three tips to help you stay present

Practice Mindful Breathing. Focus on your breath. Notice the sensation of the air entering and leaving your body. This can help anchor you in the present moment. A simple breath practice is to inhale for a count of three and exhale for a count of three. Repeat this as many times as needed.

Engage Your Senses. Pay attention to what you can see, hear, smell, taste and touch. Engaging your senses can help you to be aware of yourself and how you respond in your environment. This is a great practice if you feel yourself becoming overwhelmed, anxious or fearful. Go through each of the senses and name what it is you are associating with them. For example for the sense of hearing perhaps you hear a dog barking. Simply noticing and naming the sound keeps you in the here and now.

Observe Your Thoughts and Emotions: Notice your thoughts and emotions without getting caught up in them. Acknowledge them and let them pass, like clouds drifting across the sky. Seeing your thoughts allows you to understand where they are coming from and to have some control over them. If you combine this awareness with breathing you can learn to be present in your body and your mind.

By incorporating these practices into your daily life, you can develop a greater ability to stay present, enjoy each moment more fully, reduce your stress and manage anxiety.

There is a lot to navigate when you are living with cancer. Learning to be present in the moment is an important part of the healing process. When you support your health and healing you can reclaim you life and take back some control to transform your life with cancer.

Kathryn White is a Certified Holistic Cancer Coach who supports women to turn their cancer diagnosis into a thriving story one woman at a time.