🌱Wednesday Wellness - 20May26 - Be Kind to Your Mind 💛
Midweek can be a lot, physically, mentally and emotionally. And for many in our community, it is not just about getting through the week. It is about navigating an ongoing journey that can feel like a rollercoaster some days. The truth is, there is no “right way” to feel. Some days might bring strength and clarity, others may feel heavy or uncertain. Both are completely valid. So today, let’s pause and check in gently with ourselves: 💭 What do I need right now? 💭 Am I speaking to myself with kindness? 💭 Can I give myself permission to take things one step at a time? You do not have to carry everything alone. Reaching out to a friend, this community, or our Helpline on 1800 500 258 for support is a powerful act of self-care. If you're looking for wellness tips & resources, our previous Wednesday Wellness posts available here have a breadth of topics covered, or you might find some of the following resources from BCNA useful: ✨Emotional wellbeing - article ✨Physical wellbeing - article ✨Sexual wellbeing - article ✨Managing stress and improving wellbeing with mindfulness and meditation - webcast ✨Sexual wellbeing after breast cancer - podcast Today’s gentle reminder: Talk to yourself like someone you love. If you feel up to it, share one kind thing you can say to yourself today 💛🌱Wednesday Wellness - 13May26 - Living with & beyond cancer🌱
When we think about going through breast cancer, we often think about the time between diagnosis and treatment. The reality for many, is that this remains ongoing, involving huge lifestyle changes, particular for those in our metastatic community. 🌿Living with breast cancer often means navigating a whirlwind of appointments, treatments, side effects, and emotions that don’t always make sense. Some days you may feel strong and hopeful, and others exhausted in ways that go far beyond the physical. It can feel like your world has shrunk, while at the same time the emotional challenges keep building. 💫For those who no longer need treatment, people often expect a quick return to “normal.” But the truth is, life doesn’t go back to the way it was, and that’s not necessarily a bad thing! Many people discover a new perspective, a deeper appreciation for small moments , a redefined sense of purpose, or a quieter, stronger version of themselves. What often goes unspoken is that survivorship can be just as complex as treatment. There may be fear of recurrence, lingering physical impacts, or the emotional process of rebuilding confidence, identity, and trust in your body. Healing doesn’t happen overnight, and it doesn’t follow a straight line. ✨If you're interested, you might find this VCCC webinar helpful in navigating this stage. Led by experts in the field, this event brings together insights from clinical care, research, and lived experience to help shape better outcomes for people affected by cancer. 🗓 Date: 22 June 2026 ⏰ Time: 1:00–2:00pm 📍 Where: Online This session will explore: The growing impact of cancer survivorship What high-quality survivorship care really looks like How multidisciplinary collaboration can improve long-term health and quality of life 👉 Register here 🌼If you’re walking this path, please know: It’s okay to not have it all figured out It’s okay to grieve what was lost while still feeling grateful It’s okay to move forward at your own pace, one step at a time And if you're supporting someone living with or beyond cancer, one of the greatest gifts you can offer is simply presence, listening without trying to fix, and standing alongside them in both the highs and the hard days. Living with and beyond cancer is not just a story of survival, it’s a story of resilience, adaptation, and quiet courage. It’s about learning to hold both vulnerability and strength at the same time. Wherever you are in your journey, you are not alone, our wonderful little community is here walking beside you 💛🌱Wednesday Wellness - 06May26 - Sleep Health😴
Rest • Restore • Recharge This week, we’re focusing on something essential for overall wellbeing, including during and after cancer treatment: quality sleep. Sleep is not just switching off. It is a vital process that supports how your body heals and your mind copes. Good sleep helps with energy, mood, concentration, and recovery, all of which are especially important for people living with cancer. 🌙 Why Sleep Matters For people affected by cancer, sleep can often be disrupted. Factors like treatment side effects, stress, anxiety, or changes in routine can all play a role. When sleep is impacted, you may notice: Low energy and fatigue Difficulty concentrating or remembering Feeling irritable or emotionally overwhelmed Reduced ability to cope day to day Sleep is a key part of supporting both physical healing and emotional resilience. Many people affected by cancer experience insomnia. This may include: Trouble falling asleep Waking during the night Waking too early and not getting back to sleep Feeling fatigued but unable to sleep 💙 It is important to know that these challenges are common and support is available. 🌱 Small Changes, Big Impact While sleep challenges can feel overwhelming, small steps can support better rest: ✨ Keep a consistent sleep and wake time where possible ✨ Create a gentle wind down routine before bed ✨ Limit caffeine, alcohol, and screen time in the evening ✨ Make your sleep space as comfortable and calming as you can ✨ Allow yourself time to relax both physically and mentally Even small, consistent changes can help improve sleep over time. 🧠 Support and Resources If sleep is a challenge, you are not alone, and there are trusted resources available: Sleep Health Foundation (CAN-SLEEP) https://can-sleep.org.au/patient-resources/introduction/ THIS WAY UP insomnia support https://thiswayup.org.au/what-we-treat/insomnia These resources provide practical, evidence-based strategies to better understand sleep and manage insomnia. 💬 Take a Moment Check in with yourself today: 👉 How has your sleep been recently? 👉 What is one small change you could try this week? Sleep is not a luxury. It is part of caring for your body and mind, especially during challenging times. Be gentle with yourself this week and know that it is okay to prioritise rest where you can 😴🌱Wednesday Wellness - 29Apr26 - Looking after your immune health🌱
When you’re going through breast cancer treatment, looking after your immune health can feel like just another thing to think about. We wanted to share some gentle thoughts and practical tips that may help support you along the way 🌿 Treatments like chemotherapy, radiation, and hormone therapy can affect the immune system in different ways, and it’s very normal to find yourself feeling more fatigued, run down, or a bit more vulnerable to illness. There’s no one “right way” to support your body, but small, consistent steps can make a meaningful difference over time. 🌼 Some practical ways to support your immune health: 🥗 Nourish your body regularly Aim for a mix of protein, vegetables, whole grains, and healthy fats where you can Keep easy options on hand for low-energy days, like soups, yoghurt, eggs, smoothies or pre-cut fruit Eat small, frequent meals if your appetite is reduced 💧 Stay hydrated Sip water throughout the day rather than all at once Herbal teas, broths, and infused water can be helpful if plain water feels unappealing 😴 Prioritise rest and recovery Try to build in rest breaks, even on “better” days Listen to your body rather than pushing through exhaustion Gentle routines can help with sleep, like winding down at the same time each evening 🚶♀️ Keep movement gentle and consistent Short walks, stretching, or light movement can support circulation and wellbeing Even a few minutes counts, especially on low-energy days 🧼 Reduce your exposure to infections where possible Regular handwashing Avoiding close contact with people who are unwell Keeping up with recommended vaccinations (check with your care team) 🧠 Support your emotional wellbeing Stress can impact how we feel physically, so small calming practices help This might be breathing exercises, journaling, music, meditation, or quiet time Staying connected in ways that feel comfortable is just as important 💊 Check before taking supplements Some vitamins or herbal products can interact with treatment Always have a quick chat with your medical team before starting anything new, or stopping anything current. 🌸 And most importantly, be kind to yourself There will be ups and downs, and energy levels can change from day to day. Supporting your immune health isn’t about being perfect, it’s about gently caring for yourself in whatever way is possible in that moment. 💬 If you feel comfortable, you’re very welcome to share what has helped you. Even small tips can make a big difference for someone else walking a similar path 💛🌱Wednesday Wellness - 22Apr26 -Informed Decisions Reduce Anxiety🌱
🧠 Anxiety rises with the unknown, the unfamiliar, and the uncertain. But the flipside is that anxiety comes down with good quality information. – Dr Charlotte Tottman One of the strongest tools to support you through breast cancer is good, trustworthy information. It does not remove uncertainty entirely, but it can make decisions feel stronger and anxiety around the unknown more managable. At BCNA, information and resources sit at the heart of everything we do, because being informed helps you feel more confident when making decisions about your body, your treatment, and your wellbeing. 📚 What information can I access? BCNA's Information and Resources hub brings together a wide range of evidence‑based information to support people affected by breast cancer at every stage of their journey. This includes clear explanations of different types and subtypes of breast cancer, treatment options and therapies, and what to expect before, during and after treatment. You will also find practical guidance on managing side effects, looking after your physical and emotional wellbeing, navigating life during and after treatment, and understanding topics like genetic testing and clinical trials. Resources are available in multiple languages and formats, including booklets, fact sheets, articles and podcasts, so you can choose what works best for you and access information at your own pace. All content is designed to help you feel informed, supported and confident when making decisions. ☎️ Support when information feels overwhelming As you move through making your important decisions, whether they feel big or small, remember that you are not expected to know everything. Information can be explored at your own pace. If things start to feel overwhelming, BCNA's Helpline is always here. No question is too big, too small, we are here to help. We are available Monday-Friday, 9am-5pm AEST on 1800 500 258, and will listen first, then help guide you towards the information, support, or next steps that feel right for you. 💭 Gentle reflection for today... We invite you to share below what information helped you feel more confident making decisions during your experience with cancer, or simply have a think and take a moment for yourself today. 💗🌱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 ❤️
