🌱Wednesday Wellness - Creativity, Self-Care & a Special Giveaway! - 29July26🎁
We have an extra special Wednesday Wellness for you today..... When life feels overwhelming, creativity can be a powerful form of self-care. Whether it's painting, knitting, photography, colouring, gardening, scrapbooking, sewing, baking, writing, pottery, or any other creative pursuit, making something with our hands can help us slow down, focus on the present moment, and express emotions that can sometimes be difficult to put into words. 💗 During your experience with breast cancer, creativity can provide a sense of accomplishment, distraction from worries, connection with others, and space to simply enjoy doing something for yourself. There doesn't need to be a goal, and it certainly doesn't need to be perfect. The process itself can be just as valuable as the finished result. ✨ 🎁 This week's giveaway! 📸 Share a photo of something you've created in the comments below. It could be anything from a craft project, artwork, garden, baked treat, knitted creation, photograph, journal page, or any other creative endeavour. 🏆 The photo with the most likes will win a special home wellness pack! 🎨 Show us your creative side in the comments below! 💕🌱Wednesday Wellness - How well do you know your breasts? - 30Sep26 👀🩷
Wellness isn't always about adding something new to your routine. Sometimes, it's about taking a moment to pause, connect with your body, and listen to what it's telling you. 💗 This week, we're focusing on breast awareness. Taking a few minutes each month to know yourself and feel yourself can help you become familiar with how your breasts normally look and feel, making it easier to notice any changes that may need attention. 🔍 When checking your breasts, look and feel for changes such as: • A new lump or thickening • Changes in breast size or shape • Dimpling, puckering, or skin changes • Nipple changes or discharge • Persistent pain in one area of the breast or underarm Remember, many breast changes are not cancer, but it's always important to discuss any new or unusual changes with your GP. 💡 There is no "perfect" way to self-check. Some people do it in the shower, while getting dressed, or when applying moisturiser. The key is finding a routine that works for you. For those who have had breast cancer treatment, self-checking can feel different. Surgery, radiation, reconstruction, and ongoing treatments may change how your breasts and chest area feel. Getting to know your new normal is just as important, and your healthcare team can help guide you on what to look out for. 🌸 As part of your wellness journey this Wednesday, take a few moments to check in with yourself. A small habit today could make a big difference tomorrow. Click here to watch Breast Cancer Network Australia's educational video to learn how to self check, or follow the steps below; 👇 Do you have a regular reminder or routine that helps you stay breast aware? Share your tips with our community. 💕🌱Wednesday Wellness - Going through the (e)motions - 23Sep26🩷
Breast cancer can bring a flood of emotions. Fear. Anger. Sadness. Grief. Frustration. Loneliness. Anxiety. Sometimes all in the same day. Sometimes all before breakfast. When we're focused on appointments, treatments, responsibilities, work, family, and simply getting through each day, it can be tempting to put our feelings in a box and tell ourselves we'll deal with them later. 📦 But emotions don't simply disappear when they're ignored. Feelings that aren't acknowledged can become stagnant, like water that stops flowing. They can build up slowly beneath the surface, showing up as stress, exhaustion, irritability, difficulty sleeping, feeling disconnected, or simply feeling "stuck". 💭💔 This doesn't mean we need to dwell on every difficult emotion or stay immersed in them. It means allowing them to move through us rather than getting trapped inside us. 🌊 Think of emotions as waves. Some waves are small and manageable. Others can feel overwhelming and powerful. The goal isn't to stop the waves from coming. The goal is to let them rise, be felt, and eventually pass. You might allow emotions to move through by: ✨ Talking honestly with someone you trust ✨ Writing your thoughts in a journal ✨ Crying when tears need to come ✨ Creating art, music, or crafts ✨ Taking a mindful walk outdoors ✨ Practising meditation or deep breathing ✨ Sharing your experience with others who understand ✨ Allowing yourself moments of joy without guilt Many people living with breast cancer feel pressure to "stay positive" all the time. While hope can be incredibly valuable, it's also okay to acknowledge when things are hard. 💗 You don't need to be strong every minute of every day. You don't need to justify your feelings. You don't need to rush your healing. Every emotion serves a purpose. When we give ourselves permission to feel what we're feeling, without judgement, we create space for healing, self-compassion, and resilience. 🌱💜 So this Wellness Wednesday, take a moment to check in with yourself: ❓ What emotion have I been carrying lately? ❓ Have I given it space to be acknowledged? ❓ What might help it move through me today? Remember, feelings are meant to flow, not stay frozen. You deserve the opportunity to process them with kindness and care. 🤗💙 📚 Resource Recommendation This book came across our Helpline office desk this morning, and it felt like the perfect timing. If you're looking for a gentle and supportive resource about navigating emotions, you may be interested in this helpful workbook by lived experience Dr Marion Roberts: fiinding steadiness after a breast cancer diagnosis. Written by Clinical Psychologist and breast cancer survivor Dr Marion Roberts, Finding Steadiness offers practical psychological understanding & tools (drawing from psychological therapies such as CBT & ACT) to help you steady your mind, reduce overwhelm, and move forward - one step at a time. Inside, you’ll find: - Accessible explanations of the psychological response to a cancer diagnosis - Simple stabilisation plans, regulation practices and psychological tools - Support for navigating information, decisions, and uncertainty - Scripts for managing difficult conversations - Guided worksheets to support reflection and help build a balanced mindset - Examples drawn from the author’s own lived experience - Prompted writing space to foster reflection, and build capacity over time Warm, compassionate, and clinically grounded, Finding Steadiness is designed to support you at your own pace, and as your capacity allows. The focus is not on getting things right, or being unrealistically strong. Instead, it is about creating enough steadiness, in your body and mind, to take the next step. 👉 Learn more and access the book here 💬 What helps you work through difficult emotions when life feels overwhelming? We'd love for you to share below. 💜✨🌱Wednesday Wellness - Spring into Spring! - 09Sep26🍃
For those affected by breast cancer, life doesn't always feel like a fresh spring morning. There can be appointments, treatments, recovery, side effects, uncertainty, and days when simply getting through is enough. That's why Spring offers such a valuable wellness lesson - hope 💕 Not because everything suddenly becomes easier, but because nature reminds us that change happens quietly. New growth doesn't appear overnight. It begins beneath the surface, often long before we can see it. For many people affected by breast cancer, that idea can feel familiar. There may be days when it feels like you're standing still. Days filled with appointments, treatment, recovery, fatigue, uncertainty, or adjusting to a "new normal" you never asked. Yet even during the most challenging seasons, growth can still be happening. 🌼 It might be learning to feel at home in your body again. 🌼It might be finding the confidence to ask for support. 🌼It might be discovering resilience you didn't know you had. 🌼 Or it might simply be finding moments of joy, peace, and connection alongside everything else. Spring invites us to keep an open mind to possibilities. Not because we know what the future holds, but because we don't. This week, take a moment to notice the signs of Spring and hope around you. Perhaps it's a new bloom. Perhaps it's self-compassion. Perhaps it's your wellbeing, your confidence, your relationships, or simply the belief that brighter days are still possible. Whatever it is, remember: growth takes time, and every season starts with a single new shoot. 🌱 Thank you, as always, to this wonderful community for the endless support, positivity and hope we share with each other. Together, we are stronger 💙Wednesday Wellness - A Mindful Moment for You - 02Sept26
When you're navigating breast cancer, it's completely normal to sometimes feel overwhelmed, anxious or stressed at times. Between appointments, treatment and everyday life, it can be hard to find space to simply breath. Mindfulness is one way to help bring your attention back to the present moment. It doesn't have to be sitting in a meditation space in a particular pose! Instead, it's about noticing what's happening right now, with kindness and without judgement (even while making your cuppa). 💚 A simple mindfulness practice to try today: Take a slow breath in and a gentle breath out. Notice what you can see, hear, or feel around you. If your mind wanders, gently bring your attention back to your breath. Even a minute or two of mindful breathing can help create a sense of calm and grounding during a difficult day. 🌿 Remember, mindfulness is not about doing it perfectly. It's simply about giving yourself permission to pause and be present. If you'd like to learn more about managing stress and mindfulness, BCNA has some helpful information and resources available here: 👉 Managing stress (and mindfulness) 💬 Do you have a mindfulness practice or relaxation technique that helps you manage stress? We'd love to hear what's worked for you in the comments.🌱Wednesday Wellness - The Healing Power of "Tiny Rituals" - 26Aug26🍃
Breast cancer as an experience can feel so out of control. Countless appointments start to appear on the calendar, it feels like there's always another test to do and results being waited on, sometimes for weeks. Treatment plans change. Life can suddenly become focused on what's happening next, rather than what's happening right now. During times like these, looking for new ways to feel grounded can make a big difference. We often think this means making big changes, such as starting a new exercise routine, improving our diet, or committing to a daily mindfulness practice. But sometimes, it's the smallest things that make the biggest difference. 💚 What is a tiny ritual? A tiny ritual is a simple action that you intentionally give meaning to. Unlike a routine, which is something we do to get through the day, a ritual invites us to pause and be present. It might be: ☕ Making a cup of tea and taking a moment to enjoy it before the day begins. 🌱 Checking on a favourite plant and noticing a new leaf or flower. 📖 Reading a page or two of a book before bed. 🐦 Listening for the birds outside your window each morning. 🕯️ Lighting a candle while you spend a few quiet moments reflecting or journalling. 🚶 Taking a short walk and noticing something beautiful along the way. These small moments may seem insignificant, but they can provide a sense of comfort, stability and connection when life feels uncertain. Why tiny rituals matter Breast cancer treatment and recovery can bring unexpected challenges, not just physically, but emotionally too. Many people talk about missing their sense of normality. Tiny rituals can help create that feeling again. They become little anchors throughout the day. Gentle reminders that while some things may have changed, not everything has. ☕ A favourite mug is still your favourite mug. ☀️ The sunrise still arrives each morning. 🍃 The plant on the windowsill continues to grow. These small moments can help us reconnect with ourselves and the present, rather than becoming overwhelmed by what has happened or what may come next. There's no right way to do it The beauty of tiny rituals is that they don't need to be impressive, productive or perfect. They don't need to help you achieve a goal. They simply need to bring a moment of peace, comfort, joy or connection. Some days, that might be a five-minute ritual. Other days, it might be thirty seconds. That's enough. 🌸 Choose something simple that you can return to again and again. Something that helps you pause, breathe and reconnect with yourself. ✨ We'd love to hear from you in the comments: Do you have a tiny daily ritual that lifts your spirits, helps you feel grounded, or brings you comfort during treatment or recovery? Wishing everyone a gentle and restorative Wednesday. 🍃💚🌱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: Giving Yourself Permission to Pause⏱️💗
As we move through another week, today's Wellness Wednesday is a gentle reminder that rest is not something you have to earn. For many people affected by breast cancer, life can feel like a series of appointments, decisions, treatments, scans, work commitments, family responsibilities, and the ongoing emotional impact of it all. Even after treatment ends, there can be pressure to "bounce back" and return to life as it was before. The truth is that healing isn't always linear, and wellness isn't about doing more, sometimes it's about allowing yourself to do less. The Power of a Pause Taking a pause doesn't have to mean a day off or a weekend away. It can be as simple as: 🌿 Sitting outside for five minutes and noticing the warmth of the sun or the sound of birds. ☕ Enjoying a cuppa without multitasking. 📖 Reading a chapter of a book purely for pleasure. 🧘 Taking a few slow, deep breaths when your mind feels busy. 📱 Stepping away from screens for a short while and reconnecting with yourself. Small moments of rest can help calm the mind, reduce stress, and create space to acknowledge how you're really feeling. A Gentle Reminder You don't have to be productive every moment of every day. Your value is not measured by how much you achieve. Whether you're newly diagnosed, undergoing treatment, adjusting to life after treatment, supporting a loved one, or living with metastatic breast cancer, please remember that looking after yourself matters too. Today, consider asking yourself: What do I need right now? Am I feeling physically tired, emotionally tired, or both? What is one small act of kindness I can show myself today? There are no right or wrong answers. Some days the kindest thing you can do is tackle a task you've been putting off. Other days it's giving yourself permission to leave the dishes, cancel a commitment, or simply have a nap. Community Reflection 💬 Let's check in with one another: What's one small thing you're doing for your wellbeing this week? It might be a daily walk, listening to music, chatting with a friend, enjoying a favourite meal, spending time in nature, or simply taking a few moments to rest. We'd love to hear what's helping you nurture your wellbeing right now. Take care of yourselves and each other. 💕🌱Wednesday Wellness - 08July26 - The Healing Power of Music 🎵
A breast cancer diagnosis can bring with it so many emotions. Fear, uncertainty, sadness, hope, determination and everything in between. 💜 Music has a unique way of supporting us through life's challenges. A favourite song can provide comfort on difficult days, while an uplifting track can boost our mood and help us find the motivation to keep going. Music can also help us process emotions that are hard to put into words, create moments of calm during treatment and recovery, and reconnect us with happy memories and the parts of ourselves that exist beyond a breast cancer diagnosis. During treatment and recovery, many people find that music becomes more than just something to listen to. Music has a unique way of meeting us where we are. Some days that might mean listening to calming piano music while resting. Other days it might mean turning up your favourite songs and having a dance around the kitchen. 💃🕺 Ways music can support your breast cancer journey 🎧 Create a "power playlist" filled with songs that make you feel strong and empowered. 🧘 Listen to relaxing music when you're feeling anxious or having trouble sleeping. 🚶 Take a gentle walk with your favourite music or podcast. 🎤 Sing along to your favourite tunes. It's hard not to feel a little lighter after belting out a song you love! 💜 Let's share some musical inspiration Is there a song, artist or album that has helped you through your breast cancer experience? Maybe it's a song that gave you strength during treatment, brought you comfort after diagnosis, or simply made you smile when you needed it most. Share your favourites below. You never know when a song that helped you might help another member too. 🎵✨🌷 Personally, my go to power song is "So What" by Pink......it reminds me to always keep a little spice in my life, and believe in myself! https://www.youtube.com/watch?v=FJfFZqTlWrQ🌱Wednesday Wellness - 01July26 - Writing it out.....📝
This Wednesday, we wanted to touch on a simple, accessible, and budget friendly self-care technique that many forget is 'write' at their fingertips... literally! ✍🏻 When you are living with breast cancer, emotions can feel layered, unexpected, and at times overwhelming. There can be moments of fear, sadness, gratitude, anger, hope, and everything in between, sometimes all in the same day. Finding a safe way to process these complicated feelings is important, and one way to do this is to write it out ✨ Journaling is not about perfect words or neat sentences. It is about giving yourself space to be honest. Putting thoughts onto paper can help untangle emotions that feel too big or too confusing to hold inside. Many people find that writing helps bring a sense of clarity, calm, and even relief. Writing can also create a sense of control when so much feels uncertain. It allows you to slow down and acknowledge what is happening internally, without judgement or pressure. Over time, it can become a way to track how you are feeling, notice patterns, and recognise your own strength and resilience. 💪💞 If you would like to try writing today, here are a few gentle prompts to support you: 📝 What feelings have been sitting with me lately? 📝 What has felt heavy, and what has felt lighter? 📝 What is something I wish others understood about how I am feeling? 📝 What has helped me cope, even in a small way? 📝 If I spoke to myself with kindness, what would I say? There is no right or wrong way to do this. You might write a few words, a paragraph, or simply jot down dot points. Every bit of expression matters. If it feels right for you, you are welcome to share a reflection or even just one word below. Your voice might be exactly what someone else needs to hear today. 🌸
