🌱Wednesday Wellness - 08Apr26 - Self-care tips when living with breast cancer🌱
Breast cancer can affect your body, emotions, routines, relationships and sense of self. Self‑care is not about doing everything perfectly. It is about finding small, caring ways to support yourself through a challenging time. 🌸 Be kind to your body Rest when you need to. Fatigue is common during treatment and recovery. Eat what feels manageable. Gentle nourishment is enough. Move your body in ways that feel okay, such as stretching or short walks. Tell your healthcare team about pain, side effects or discomfort. Support is part of your care. 🧠 Look after your emotional wellbeing Allow yourself to feel whatever comes up. There is no right or wrong way to feel. Take breaks from cancer talk, news or social media when it feels overwhelming. Use grounding activities like breathing, music, journalling or time in nature. Reach out for emotional support through counselling, peer groups or helplines. 🤍 Stay connected in ways that work for you Lean on trusted people when you can. Accept offers of help with meals, transport or errands. Set boundaries and say no when your energy is low. 🌿 Honour culture, spirituality and what gives you strength Connect with culture, country, spirituality or faith in ways that feel meaningful. Creative activities such as yarning, art, music or storytelling can be comforting. Keep routines or rituals that remind you of who you are beyond cancer. 🛠 Create a simple self‑care plan Notice what helps on both good days and hard days. Keep a short list of comforts or supports you can return to. Gently replace unhelpful coping habits with supportive ones, one step at a time. Review your plan as your needs change during treatment or recovery. 🩺 Ask for help when you need it Talk with your GP, nurse, oncologist or care team about physical and emotional concerns. Seeking support is a strength and an important part of caring for yourself. The Black Dog Institute has created this handy self-care workbook - while it's not tailored for people with cancer, it forms a great basis to create your own self-care plan tailored to your circumstances. 👉 You can access the workbook here 💗 Small acts of self‑care, repeated over time, can make a meaningful difference during breast cancer.🌱Wednesday Wellness - 01Apr26 - Simple Nourishing Snacks During Treatment🌱
When you’re going through treatment, eating can feel like a challenge. Fatigue, nausea, taste changes or reduced appetite can make full meals difficult, and that’s completely okay. What can help is keeping small, gentle, nourishing snacks on hand so you can eat when it feels right. Here are some easy, comforting snack ideas that offer steady energy and nutrition without feeling overwhelming. 🍌 Soft and Simple Fruit Options Sliced banana with a drizzle of honey Stewed apples or pears with a sprinkle of cinnamon Berries or melon cubes for something refreshing 🥛 Protein Rich Little Boosts Greek yoghurt with a spoon of jam or puréed fruit A small smoothie made with milk or a milk alternative, banana and oats Cottage cheese with soft fruits or crackers 🧀 Easy Bites for Energy Cheese slices with wholegrain crackers Peanut butter on toast or rice cakes Avocado mashed on crackers with a pinch of salt 🥣 Gentle, Warm Comfort Foods A small bowl of creamy soup Plain scrambled eggs Instant oatmeal with soft fruits 🥜 When You Need Something Quick Handful of nuts or trail mix if tolerated Muesli bars with simple natural ingredients A boiled egg or chopped cucumber sticks for grab and go options 💗 A Gentle Reminder - Every day is different. Some days you’ll feel like eating more and some days less, and that’s completely okay. Celebrate the little wins, and let these moments of nourishment be a reminder that you’re supporting yourself in the ways that matter most. You've got this 💪 👇Let us know how you go with these snack ideas in the comments!🌱Wednesday Wellness - 25Mar26 - Nurturing yourself and your confidence during breast cancer 🌱
When you’re going through treatment, confidence can dip for so many reasons - changes to your body, fatigue, uncertainty, or simply the emotional weight of it all. Looking after yourself isn’t just about managing symptoms; it’s also about supporting your sense of identity, dignity, and confidence. Today’s reminder is this: ✨Small acts of self-care can have a big impact on how you feel moving through the world✨It's not about “looking a certain way,” but about reclaiming moments of control, comfort, and confidence during a time when so much feels out of your hands. 💗 Gentle Ways to Build Confidence Through Self‑Care Choosing comfortable clothes or soft fabrics that feel good on your skin Taking a few minutes to moisturise, breathe deeply, or use a calming scent Wearing something that makes you feel “you,” even on hard days Reaching for connection - a kind message, a community chat, a shared moment of support 💄 Look Good Feel Better: A Boost When You Need It Most If you’d like some practical, confidence‑building support, Look Good Feel Better offers wonderful free workshops and kits designed specifically for people going through cancer treatment. Their programs include: Skincare and makeup tips for treatment‑related changes Headwear and scarf styling Practical confidence‑boosting techniques Free take‑home kits with products chosen to help you feel a little more like yourself These sessions aren’t about appearance in a superficial way - they’re about helping you feel supported, uplifted, and valued. You can explore their workshops and request a kit here 👉 https://lgfb.org.au/ 👉 https://lgfb.org.au/for-patients/home-delivered-confidence-kit/🌱Wednesday Wellness - 11Mar26 - The healing power of crafting🌱
I hope everythone is keeping well and warm this Wednesday with this interesting Melbourne weather! This week, we are exploring the healing power of arts & crafts. Creative expression has a beautiful way of grounding us. Whether you’re drawing, stitching, sculpting, or simply playing with colour and texture, art invites us into a gentle, mindful space where our thoughts can settle and our spirits can lift. Art and craft can support wellbeing by: ✨ Offering calm and focus ✨ Encouraging emotional expression ✨ Building confidence through making ✨ Sparking joy, curiosity, and connection If you'd like to explore creativity as a tool for healing, you might enjoy this session: 🎨 Healing Using Collage https://counterpart.org.au/events/healing-using-collage/ There are also several wellbeing days coming up run by Counterpart; 🌼 Warrnambool Wellbeing Day https://counterpart.org.au/events/warrnambool-wbd/ 💄 Look Good Feel Better Workshop https://counterpart.org.au/events/lgfb-workshop/ 🌸 Mildura Wellbeing Day https://counterpart.org.au/events/mildura-wbd/ 💬 Geelong Peer Support Hub https://counterpart.org.au/events/geelong-peer-support-hub-mar2026/ Most importantly, once you've created your masterpiece, please share it with us all here in the Creative corner. Share what you’re creating, what inspires you, or what you’d love to try next. We love seeing what you create and your craft might just brighten up someone else’s day. 💛 Wishing you a calm, creative Wednesday everyone.🌱Wednesday Wellness - Living Well Through Breast Cancer - 25Feb26🌱
Wednesdays are a great moment to pause, breathe, and reconnect with what helps you feel grounded. Today, we’re focusing on something close to many hearts in our community: living well with cancer at every stage of the journey. Living well doesn’t mean pretending everything is easy or good. It means finding small ways to support your body, mind, and spirit as you move through treatment, recovery, or long-term management. Here are a few gentle reminders that might we might be a helpful reminder for today: 💗 1. Your energy is precious, spend it wisely Some days you may feel strong and capable. Other days might call for rest, quiet, or a slower pace. Both are okay. Listening to your body without judgement is one of the most powerful forms of self-care. Try asking yourself: “What do I need most today?” And let the answer guide you. 🌤️ 2. Create small moments of calm Wellbeing isn’t built from big leaps. It often comes from tiny, consistent habits: A five-minute stretch A short walk outside A gentle cup of tea A favourite playlist A moment of mindfulness or gratitude Little things can anchor us when life feels big. 🧑🤝🧑 3. Stay connected to people who ‘get it’ Whether it’s this community, a close friend, or someone you’ve met along the way, having people who understand your lived experience can make all the difference. Sharing how you’re going honestly and openly can lighten the load and remind you that you’re not walking this path alone. 🍽️ 4. Nourish your body in the way that works for you Food can be comfort, fuel, and healing, but it doesn’t need to be perfect. Choose what supports your energy, your treatment needs, and your enjoyment. And be kind to yourself on the days when eating feels harder. 💬 5. Give yourself permission to grow and change Cancer can shift your priorities, relationships, and the way you see the world. That change can feel heavy or surprisingly clarifying. Wherever you are right now is valid. You’re allowed to reimagine your life, set new boundaries, or pursue new joys at your own pace. 🌷 A gentle reminder for the week ahead However this week is unfolding for you - softly, challenging, or somewhere in between - your wellbeing matters. You deserve care, compassion, and moments of ease. And while your path is uniquely yours, you never have to navigate it without support. We're here with you, every step of the way ❤️🌱Wednesday Wellness - 18Feb26 - Mindfulness🌱
Midweek can sometimes feel like a blur - meetings, messages, tasks, to‑dos and on top of that healthcare appointments, medications to remember and a family that still needs you. This Wednesday Wellness check in is intentionally kept very simple. Today, let’s just pause for a small but meaningful reset. Mindfulness isn’t about clearing your mind or achieving perfect calm. It’s simply the practice of noticing - your breath, your body, your surroundings, and your feelings - without judgment. It’s giving yourself permission to be here, just as you are, and a reminder that wherever you are right now is enough. And all you need is 1 minute of uninterrupted me-time. Even just a minute of presence oftens creates just enough space to feel grounded again (give it 5 or even 10 minutes if you can!). ✨ Try this 60‑second pause: Sit comfortably. Inhale slowly for a count of four. Exhale for a count of six. Let your shoulders soften. Notice one thing you can see, one thing you can hear, and one thing you can feel. As you move through the rest of your Wednesday and week ahead, carry this reminder: You don’t need big changes to feel better - sometimes all it takes is a mindful moment ✨ Wishing you all clarity, calm, and kindness as you move through this phase of your journey. ❤️🌱Wednesday Wellness - 11Feb26 - Women & Girls in Science Day👩🔬
Today is International Day of Women and Girls in Science🧪🔬 For this week's Wednesday Wellness check in, we're celebrating the women in our Seat at the Table (SATT) program who turn lived experience into leadership by shaping breast cancer research, innovation and clinical practice. Established in 2001, SATT has grown significantly, increasing the representation of women in research projects and strengthening outcomes for people affected by cancer. From collaborating with researchers to informing national policy, our SATT program ensures that lived experience influences decision-making and drives meaningful change. Thank you to these women who collaborate with clinicians, researchers, health service providers and policymakers across Australia to embed the consumer voice in decision-making. 👉 Click here to find out more about joining the SATT program Looking for more ways to get involved with breast cancer advocacy? 📢 Upcoming Event - Breast Cancer Grand Round The VCCC Alliance is hosting a special Grand Round featuring Prof Michael Gnant, an internationally recognised leader in breast cancer research and surgical oncology. This session will explore current evidence, emerging insights, and key considerations shaping modern breast cancer care. A great opportunity for clinicians, researchers, and anyone interested in contemporary breast cancer practice to hear from a global expert. 🗓 25 February 2026, 12:30–1:30pm AEDT 📍 Lecture Theatre A, Peter MacCallum Cancer Centre (Parkville, VIC) or online via Zoom 👉 Event details & registration 📢 Upcoming Event - NEW Breast Cancer Measurement Framework The VCCC Alliance is hosting a session exploring a global measurement framework for breast cancer care, developed through the MLL program. This event will look at how international collaboration and data-driven frameworks can help strengthen outcomes across diverse healthcare settings. A valuable session for those interested in quality improvement, benchmarking, policy, or system-level approaches to cancer care. 🗓 2 March 2026, 1:00–2:00pm AEDT 📍Online event 👉 Event details & registration🌱Wednesday Wellness - 4FEB26 - World Cancer Day🌏
Today is World Cancer Day, a global moment to raise awareness, honour those affected by cancer, whether personally or as a carer, and remind one another that support, hope, and the strength of our community can make the biggest impact on the life of another. This year’s theme continues the call to “Close the Care Gap” - a reminder that everyone deserves access to timely screening, quality treatment, and compassionate support. While cancer impacts millions of lives, a powerful part of today is recognising the strength of individuals, families, carers, health professionals, and communities who walk this journey together. 🌱 So here is your wellness check-in for today: Be informed: Knowing the signs, symptoms, and screening recommendations for your age group can save lives. Be kind to your body: Gentle movement, rest, nourishing foods, and stress‑reducing moments all contribute to wellbeing. Be connected: If someone you know is affected by cancer, even a small check‑in message can mean the world. Be compassionate to yourself and others: Everyone’s experience is different, and support looks different for everyone too. Always remember that finding breast cancer early gives you the best chance of effective treatment. Being breast aware at any age means knowing what’s normal for your body, so changes can be noticed sooner. If you're looking for some guidance on how to do this, watch our educational video or send it to someone you know that would benefit who is coming up time for a self-check! Learn how to perform a breast self-check here So this World Cancer Day, let’s take a moment today to honour resilience, hold space for those navigating cancer, and reaffirm our commitment to a healthier, more equitable future for all. 💜🌱Wednesday Wellness - 28Jan26🌱
Hi Everyone - before we get into our Weekly Wellness tips, we wanted to acknowledge that our platform experienced an unexpected outage for most of today. Like many of you, we were surprised by the disruption, although it was apparently a planned outage, we did not receive any advance notification that this would occur. Our moderation team worked tirelessly all day to restore the platform and we are happy to share it is now back up and running. We know how much you rely on this space, and we truly appreciate your patience, understanding, and resilience while we worked to get everything back online. While we do not expect this to happen again, you can have the confidence that we will stay on top of the issue until it is resolved if it occurs. Feel free to email mailto:helpline@bcna.org.au if you have any concerns, and it is worth noting that the online outages do not affect our Helpline phone lines. Now to the important stuff - our Wednesday Wellness check in!✨ How has everyone been going with the movement tips we shared a few Wednesday Wellness check-ins ago? I don’t know about you, but I’m someone who gets really motivated to make big changes… and then life happens, things get busy, and those plans quietly drift into the background until the next burst of inspiration shows up. So consider this your little nudge! 😊 I’ve learned that I’m far more likely to stick to my goals when I truly understand the 'how' and 'why' behind them. For me, the insights below completely shifted my commitment to moving my body every day, even on the days when “movement” just means something light and gentle. I've recently learned the 'how' and 'why' the body responds to exercise the way we do, and I hope this information is helpful for you too! Remember to always seek guidance from your healthcare team before commencing a new execerise regime. 🏃♀️How Your Body Responds to Exercise 0–10 minutes: Your heart rate jumps, blood flow increases, your brain becomes more alert, and your body quickly switches between energy systems based on how hard you’re working. After 1 hour: Your body is in full efficiency mode, directing blood to the muscles that need it most and using the energy system best suited to the type of exercise you’re doing. 1 hour post‑exercise: Everything begins returning to resting levels. Your body even over‑compensates, for example blood pressure can temporarily drop below normal (known as post‑exercise hypotension). 1 day later: You might feel DOMS, that normal “delayed muscle soreness” from tiny muscle fibre tears. Once your body adapts, soreness reduces. Gentle movement is usually fine if your form isn’t affected. 3 days later: Your metabolic rate can stay elevated for up to 72 hours after certain workouts, meaning you’re still burning more energy long after you’ve finished. 1 week in: Mitochondria (your energy generators) increase, boosting your energy production. Many people also notice improved mood and confidence. 2 weeks in: Strength and fitness improvements become measurable. If paired with healthy eating, early changes in body composition may appear. 4 weeks in: Improvements ripple across your physical, mental, social, and even financial wellbeing - more energy, fewer sick days, better productivity, and a general lift in quality of life. Moral of the story: Regular movement = a happier, healthier you. 💛 🏃♀️ For those who just found a wind of motivation to get their feet moving, don't forget that Carmen's FunRun Melbourne is coming up soon on February 15th! Join thousands of participants running, jogging, or walking through Melbourne on 15 February. It’s a fantastic opportunity to take on a new challenge, connect with others, and raise vital funds for BCNA to support people affected by breast cancer. 👉 Register here!🌱Wednesday Wellness - 21 Jan 26 - Managing Those Tricky Emotions🌱
Whether you’ve just received a new diagnosis or been part of this community for a while now, it’s completely normal to feel a mix of emotions throughout your experience with breast cancer: fear, confusion, uncertainty, grief but even sometimes relief, gratitude and hope. Today’s Wednesday Wellness check in focuses on how we can respect and acknowledge the challenging feelings, whilst simulateously keeping space available for the good stuff. Here are a few gentle tips to help you steady yourself as you navigate this journey full of ups and downs; 🚶♀️➡️1. Take it one step at a time You don’t need to understand or do everything right away. Give yourself permission to slow down, breathe, and absorb information at your own pace. Once you've done that, tackle each task, each phone call, and each day one at a time. It's okay that you might not know what tomorrow looks like, you've got today handled. 📝 2. Write down questions as they come Your mind may feel full right now. Keeping a list of your healthcare questions helps you feel more in control and ensures your concerns can be heard at future appointments, no matter when you think of them. Did you know you can store all these thoughts, appointment notes and more in BCNA's My Journey Notes? Comment below "learn more about notes" and we'll help you utilise these! 🤝 3. This is your journey, don't be afraid to seek support, your way. Support doesn’t look the same for everyone, and that’s completely okay. You get to choose what feels safe and helpful right now. For some, it’s leaning on a close friend or family member. For others, it’s joining an online community of others on a similar path who can relate. You might find comfort in one of our community groups, or you may prefer guidance from professionals like your healthcare team. What matters most is reaching out, however and whenever feels right for you to bring clarity, connection, and a sense of steady ground on days that feel uncertain and scary. 📚 4. Learn from reliable sources, but don't go overboard! It’s completely natural to want to understand everything about your diagnosis and what to do as soon as possible. But in the age of endless information at our fingertips, it’s easy to get overwhelmed, or even misled. Try to focus on sources that are evidence‑based, relevant to your situation, and aligned with your healthcare teams guidance. BCNA's Information & Resources hub is filled with useful articles, tips & advice. Comment below if there's a topic you're interested in that we haven't covered yet! ❤️ 5. Be kind to yourself Give yourself grace as you navigate these feelings and days where you might not be able to do as much as you used to. You’re learning, adjusting, processing, and that takes real time and energy. It is not something anybody can do overnight, or perdict and prepare for. Allow yourself to celebrate even the smallest victories: attending an appointment, asking a scary question, taking a moment to rest, or sometimes simply getting through the day. Your feelings are valid, and your body and mind deserve compassion. Treat yourself gently and honour how you’re feeling as you find your footing in this new chapter. We hope these tips are helpful and have found you at a time when you need them most. Don't forget the Helpline is here for you on 1800 500 258 Mon-Fri 9am-5pm 📞
