✨ Wednesday Wellness - Education Edition
💡 KNOWLEDGE IS POWER This week’s check in is all about education – because learning is wellness for the mind. We’ve found some upcoming webinars that might spark your interest, inspire new ideas, or help you choose your next steps. Check them out and see what speaks to you! Breast Cancer Education Series Topic: Fertility and Early Menopause in Breast Cancer Patients 🗓️ Wednesday 17 September | 🕠 5:30–6:30pm (AEST) Globally, approximately 500,000 women under the age of 45 are diagnosed with breast cancer each year. Most of these women are premenopausal.Join Dr Wanda Cui and Dr Felicity Martin as they discuss fertility considerations in young patients with breast cancer. 👉 Register here Panel Q&A Session Topic: Side Effects of Breast Cancer Treatment & What Researchers Are Doing About It 🗓️ Wednesday 24 September | 🕔 5:00–6:30pm (AEST) Join this free online Q&A event hosted by Breast Cancer Trials - Moderated by Author and Journalist, Annabel Crabb. A panel of leading researchers, clinicians and patient advocates will discuss the latest in clinical trials and emerging treatments that aim not only to improve survival, but also enhance quality of life during and after treatment. 👉 Register here Breast Cancer Grand Round Topic: Making Sense of Emerging Data in First-Line HER2+ Metastatic Breast Cancer 🗓️ Monday 6 October | 🕐 1:00–2:00pm (AEST) Dr Otto Metzger, Medical Oncologist at Dana-Farber Cancer Institute and principal investigator for the PATINA trial, will explore the latest clinical evidence shaping the treatment landscape for HER2-positive metastatic breast cancer, and how to apply this to real-world clinical practice to optimise patient outcomes. 👉 Register here 🏃 CARMEN'S FUN RUN THIS WEEKEND - SYDNEY EDITION! After giving your mind a workout, why not give those legs a go too? In collaboration with Sole Motive and Carman’s Kitchen, we invite you to join us this weekend for the first Carmen's Fun Run in Sydney - Sunday 21 September 2025. Walk, jog or run 5km, 10km or 21.1km and make it count by raising funds to help Australians affected by breast cancer. Secure your spot now for an unforgettable, pink-filled day at Metcalfe Park, Pyrmont. Read more and register via the link Carman’s Fun Run 2025 - Sydney 💜💚💛 Let’s take a moment to pause and remember that wellness comes in many forms — like connection, compassion, and community. Whether you're navigating your own journey or supporting someone who is, know that you’re never alone. Together we continue to build a network of strength, hope, and resilience. Warmly, BCNA Mods
Jigsaw puzzles
I don't know why my physio didn't suggest it to me earlier but I have stumbled upon jigsaw puzzles for therapy. The repetitive movements of sorting pieces has done my lymphedema arm the world of good. Sitting around with not a lot of energy is boring and I put on movies to watch but I still like to be doing something to keep my mind and body active. Some knit or crochet, I do puzzles. :)
Your day in three songs.
Hi beautiful people. I am a huge music fan and have found it so very important in helping to get through the last year. I have used it as a distraction to send me somewhere else when I have had to do something not so nice or when I was scared. I've used it to help the tears flow or not to. I use it to change my moods. My day is a good one so here's my playlist for today. Your Song Elton John (for no particular reason than it was playing in my head when I woke up) Get Rhythm Johnny Cash Three little birds Bob Marley I would love to hear yours.
Triple Negative Breast Cancer Survivor
I had Triple Negative Breast Cancer diagnosed back in November 2012. Now after all the treatment and appointments, specialists and monitoring, I am still here and so far so good. I don't regularly came onto the BCNA Website now, however I was a prominent visitor for the year of 2013, for those who recognize my photo. After all the successful ops, chemo and rads, we moved to Sydney and been here for 2 years. I had taken a year off during my Cancer and it was necessary. The return to work was difficult and I went back part time. My brain was like mush originally and my work place tolerated me with kindness. I returned as a Pharmacy Assistant, and stepped into a very busy work place here in Sydney, but still working only 4 days a week. They have given me zero responsibility and menial tasks. I was upfront the week before my 6 months probation finished, about having had Cancer. I was called in for the Familial Genetic blood test, and discovered there was no connection. They just put it down to "Environmental". I have learnt that people who have not had Cancer don't understand what it is and have short concentration spans if you try to involve them. The ongoing health situation, or physical ailments you may get are also something people have no idea of and little tolerance for. I am healthy and learning to play Golf in a Clinic - and enjoying the challenge. My right arm is not over the moon about it, (underarm and elbow, with slight discomfort), but I simply just go through each day now as though Cancer never happened. Although it is always at the back of my mind. It is the yearly monitoring and weekly checks that keep me real. Survivor Belinda McKenna✨Wednesday Wellness Check-In
It's time for a Wednesday Wellness check in... 🌸 WELCOME TO SPRING! It’s been a chilly winter, hasn’t it? The kind that makes you want to stay wrapped in a blanket with a warm cuppa. But with spring just around the corner, we’re starting to feel those little hints of warmth and light — and it’s giving us something to look forward to 🌸 Today, we’re checking in on wellness — whatever that looks like for you right now. Maybe it’s a moment of peace, a good laugh, a walk in the sun, or just getting through the day. Big or small, it all counts. 🏃 CARMEN'S FUN RUN Are you in Sydney and looking for some fun in the sun? Following its overwhelming success in Melbourne, Carman’s Fun Run is launching its inaugural Sydney event on Sunday 21 September 2025. In collaboration with Sole Motive and Carman’s Kitchen, we invite you to join us for an unforgettable, pink-filled day at Metcalfe Park, Pyrmont. Walk, jog or run 5km, 10km or 21.1km and make it count by raising funds to help Australians affected by breast cancer. Secure your spot now and help us turn the Harbour City PINK! Read more and register via the link Carman’s Fun Run 2025 - Sydney 💻 NETWORK ACCESS UPDATE We know there have been some glitches lately on this Online Network, and we just wanted to say a big thank you for hanging in there with us. We really appreciate your patience while we work through these technical issues — we know how important this space is for connection and support. Our team is on it and doing everything we can to get things back to normal as soon as possible. We’ll keep you posted with any updates, and in the meantime, if you’re having trouble or need a hand, please reach out — we’re here to help 💗 Thanks again for your understanding and kindness — it means so much to us and to this amazing community. If you’re just joining us, we encourage you to explore the forums Get started here introduce yourself, or simply read along. And if you’ve been with us for a while, thank you for continuing to support others. Warmly, BCNA Mods
I just wanted to share
Good Morning lovely ladies.. I hope you don't mind but I remembered a poem my Dad (passed) wrote many many years ago, he used to write a lot of little poems about life... well this one I found again after my recent diagnosis. and thought you all might like to read and have a little giggle.. Just on me I go up to Wollongong on Thursday to meet the Medical Oncologist and find out everything that is coming next... hoping you all had a good a weekend. much love x
How mental health affects physical health
Note from BCNA: The following is a guest post in a series we're bringing you this year. Dr Helen Donovan is a health psychologist specialising in initiating and maintaining long-term health behaviour change. Her experiences encompass: health coaching with individuals and groups developing, implementing and evaluating workplace health behaviour change interventions program management of health promotion programs lecturing in health behaviour change at Deakin University training fitness professionals in the health coaching methodology. Helen is also a group fitness instructor and loves to continually update her knowledge on the interplay between the biopsychosocial aspects of health. Helen was also on the team behind Revitalise with BCNA. Why is focusing on your mental health often the best remedy for your physical health? We have all heard before that our mental health is just as important as our physical health, and that the two are linked, but how much do we really believe that to be true – and therefore make choices that reflect that belief? Do you feel like you’re putting a whole lot of effort into healthy eating and exercise, but still feeling tired, overweight and stressed? When you’re stressed or anxious, there is a cascade of biochemical responses that occur in the body. This ‘fight or flight’ response is very useful in the short term, giving us a boost of energy and increasing our alertness to deal with perceived ‘threats’ in our environment. However, if stress becomes chronic, the elevated cortisol levels (the primary stress hormone) create physiological changes that inadvertently contribute to the build-up of fat tissue and to weight gain; cortisol increases appetite, and increases the storage of unused nutrients as fat. Our immune system suffers, we feel constantly unwell and lethargic, and this can lead to a downward spiral of behaviours that do not support our health. Have you noticed when you are stressed you are much more likely to reach for food (especially sugary or fatty food)? Often we describe ourselves as ‘emotional eaters’, but actually this desire to eat when we are stressed is a direct response to the biochemical reactions occurring in your body. You can start to shift this response with one simple little practice, described below. Do you also notice other behaviours? You might skip the walk you were planning, or even stay up late watching TV even though you’re exhausted? All of the related issues (poor sleep, irritability, weight gain, fatigue) then have a flow on effect through our lives – we don’t sleep well so we are more tired in the morning; this leaves us with less physical energy and resilience to make the effort to exercise or prepare healthy food; so we become more tired and more stressed. And so it goes on. The good news is, you can start to adjust your stress response RIGHT NOW, IN THIS MOMENT! You need one single minute of your time. Wherever you are, sitting or standing, take five full, deep breaths. Notice as you deepen and slow your breath, your heart rate slows and your blood pressure decreases. This is directly impacting on your stress response – you have the control! It sounds simple (and it is!) but it has also been shown to be clinically significant! As you take these breaths, bring your awareness to your body and notice if you are holding tension anywhere (neck, shoulders, jaw, …). As you exhale, consciously let go of this tension. Keep scanning your body as you breathe, from head to toe, relaxing every muscle. EXPERIENCE how different you feel after those five slow breaths. How can you do this both preventatively, and reactively? That is, how can you remind yourself to do this regularly throughout the day? Could you link it to an existing task (every time you go to the toilet!); or put a reminder somewhere you will see regularly? Practicing this strategy reactively means when you notice you are feeling stressed or anxious, practice the slow deep breaths. Notice how this helps to create a little gap between the stressful thoughts and the reaction – use this gap to remind yourself that you know what’s happening in your body, and there are other choices beyond the usual reactions. You are your best health coach. What are the three things that you are most likely to do when you are stressed or anxious? After taking 5 deep breaths, what would be three realistic alternatives? How can you remind yourself to practice these alternatives in the moment? Just like any changes, the more you practice, the easier it gets. Would you like to try a guided breath or mindfulness meditation? Try the free Calm app – available for download from iTunes or Google Apps. You can use it for two minutes or twenty minutes. Just like healthy eating and physical activity, practicing a little bit consistently, makes a significant difference.✨ Wednesday Wellness Check-In
It's time for a Wednesday Wellness check in... 👋 HI EVERYONE We’re halfway through the week, and with spring settling in, it’s a good time to pause and take stock. Whether you’re juggling appointments, managing fatigue, or just trying to get through the day, today’s check-in is all about honouring where you are. 💗 WELLBEING DAYS - VIC Counterpart is hosting two Wellbeing Days for women with cancer, in Traralgon on Oct 8 and Footscray on Oct 28. Any woman who has had a cancer diagnosis (recently or in the past) and their support person, friend or family member is invited to join this supportive space to engage in wellbeing activities and connect with others who share a similar journey. More information available here: https://counterpart.org.au/events/ 🧑🤝🧑 COMMUNITY = CONNECTION Have you checked out the community groups lately? Whether you’re newly diagnosed, navigating treatment, or supporting a loved one, your voice matters. Share a win, ask a question, or simply say hello. Let’s lift each other up and keep the conversation kind and open. 💬 QUICK SHARE Wellness doesn’t always look like green smoothies and morning jogs. What’s one thing that helped you feel great this week? A podcast, a walk, a chat with a friend? Drop it below—someone else might need that idea today. If you’re just joining us, we encourage you to explore the forums Get started here introduce yourself, or simply read along. And if you’ve been with us for a while, thank you for continuing to support others. Warmly, BCNA Mods
Diagnosed on 1 May 2017
I am 58 and have a lifetime habit of healthy living. Therefore,when I was first diagnosed with breast cancer in 2014, like everyone else I'm sure, I couldn't believe it. It never occurred to me I would get cancer. After I competed treatment I did everything I could think of to ensure I would be healthy and cancer free. Early this year I started to experience inexplicable back pain. I also didn't feel myself - hard to explain. After many visits to the doctor trying to figure out what was wrong, I ended up in Emergency at 4am with unbearable pain. I was diagnosed later that morning with metastatic breast cancer - Monday 1 May. Within a week I was receiving chemo and had my first radiotherapy treatment. I am blessed to have a highly skilled, caring and compassionate medical team that I have complete faith in. The resources on this site have been informative & helped me a lot, especially during the first few terrible weeks after I was diagnosed - I'm sure I took advantage of every scan and test available at North Coast Radiology during those weeks. The scans show I have extensive metastasis in my spine, hips and a few areas on my scull; and spots in my liver. The liver is already showing a lot of improvement. Fortunately my brain and other organs are clear. The scans of my spine and hips are VERY scary and the associated pain is no fun. Mindfulness meditation, eating healthily and exercise certainly help. I'd love any advice or suggestions you have in helping to live with bone pain. I read messages of hope and inspiration on this site during that first scary week. I can't find words to express how much those stories helped - I latched onto the hope and advice to live every day well and to set goals. Kitty's message that, "in a strange way, those of us with advanced disease are lucky – we know that the important thing is to enjoy today and to live as well as we can" is forefront in my mind. So ... thanks to Kitty, one week to the day after I was diagnosed I ordered my dream campervan (over the phone on my way to Lismore for more scanning). Since I was a child I have always wanted to own a two tone Kombi campervan (my god parents, who I adored, had one) My partner and I are had saved and planned to buy a modern version in a couple of years but we brought our plans forward. We do have a basic 20 years old campervan we love but is doesn't have aircon. Not so comfortable driving in summer since we moved north! Thank you all for being here. I look forward to 'meeting' at least some of you.
Counterpart
I attended a Cancer and Wellbeing day run by Counterpart this week. We did Feldenkrais, some light aerobics and theraband work, Qi Gong and a fantastic deep meditation. There was a very good lunch and lots of time to chat and connect with the other participants. For Melbourne and Victorian folks (they're running a wellness day in Gippsland later this month), if you haven't heard of Counterpart check them out. They do all sorts of workshops and seminars. The events I've attended have always been very well run and they are free. Their new calender is coming out soon but there are also several events on in the rest of April. https://www.counterpart.org.au
