✨ 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🌱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:[email protected] 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 - 17Dec25 - That's a wrap on 2025!🌱
As we enter in the final weeks of this year, we know the festive season comes with a mix of emotions. For many, it’s a time of joy and connection - but for some, especially those newly diagnosed over the Christmas break when health care services are limited, it can be an especially overwhelming and isolating time. To help you navigate this time, we've published our Resources During the Festive Season page. It’s packed with practical information and trusted support options for when BCNA’s Helpline and other services may be closed or operating with reduced hours. 💪 Please always remember that this community is here for you. Reach out to each other and find your source of strength by connecting with this incredible community whenever you need it. If you’re able to, please offer a little extra support to each other during this time. A kind word or a listening ear (or fingertips in this case!) can make a world of difference to someone struggling through this journey ❤️ If you know someone else who might benefit from this information, please feel free to share it with them or invite them to join in the discussions. Together, we can make this season a little brighter for everyone. Wishing you all a restful, relaxing, and joyful festive season. 🌟 👉 Resources During the Festive Season 👉BCNA's Helpline 🎄 Hours & Support🌱Wednesday Wellness Check-In - 26Nov25🌱
Happy Wednesday everyone! Who here has checked in with how they are feeling today? 🤔 Hopefully you have your lunch break coming up soon, what a perfect opportunity to take a pause and just breathe..... Taking care of your health - physical and emotional - is just as important as all the medical/clinical things you have on your list during and after treatment. If you're looking for an extra touch of wellness this week, take a look at some recent offerings by Breast Cancer Trials: ⭐Information on navigating difficult treatment decisions. ⭐Information on managing sexual health after breast cancer. ⭐Information on breast cancer fatigue and podcast on cardiac care after breast cancer. And for some more 'light reading': ⭐Information on the APHINITY trial and how its findings can reduce breast cancer recurrence. ⭐How early detection and treatment is improving breast cancer outcomes. Don't forget our Helpline is here for you anytime you need that extra bit of support, or just to talk through what's going on for you right now on 1800 500 258 ❤️✨ 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🌱Wednesday Wellness - 03Jun26 - The Impact of Community Strength 💪
One of the most powerful things about being part of our wonderful BCNA community, is that no one has to face breast cancer alone. Whether you’re newly diagnosed, in the middle of treatment, navigating life after treatment, or supporting a loved one, this space reminds us that shared experiences can bring comfort, understanding, and genuine connection 💞 Community isn’t just about being in the same space, it’s about being seen, heard, and supported. It’s the quiet reassurance of someone saying “me too,” the kindness of practical advice from those who’ve been there, and the encouragement that helps carry you through tough days As many of you know well, even small interactions can make a big difference to someone who needs some extra love today 🌟 🏐 A beautiful example of this was last weeks community engagement activity at the State Netball Centre. BCNA staff connected with some of our amazing netball club and association PLAY4BCNA hosts, along with members with lived experience. It was such a warm, uplifting gathering filled with smiles, shared stories, and genuine connection 💞 💖 Moments like this truly highlight the strength and spirit of our community. If you’re looking to connect with others with lived experience in person, don’t forget about the Counterpart Cancer Meet-up Hubs. These gatherings are a great opportunity to meet others who understand, share stories, and feel supported in a safe and welcoming space. You can check online here for upcoming sessions and find one near you 📍 Here in our Online Network, everyone’s story matters 🌟 There is strength in vulnerability and courage in reaching out, whether you’re asking a question, sharing an update, or simply reading along and finding reassurance in others’ words. Let’s continue to; 💕Lift each other up 💕 Celebrate the wins big and small 💕Hold space for the hard moments too You never know how much your words might mean to someone else. If you feel comfortable, share what community means to you or a moment when support made a difference in your journey. We’re stronger together 💪🌱Wednesday Wellness - it’s OK to Ask: Breast Cancer and Breaking Taboos - 21May26🌱
Asking questions about breast cancer can be harder than it sounds. Even when something is worrying you, it’s common to hold back or try to downplay how you are feeling. You might not want to seem difficult, feel embarrassed, worry about taking up time, or simply not know how to put what you’re feeling into words. It's a story we hear far too often. Breastcancer.org recently released a video called: It’s OK to Ask: Breast Cancer and Breaking Taboos, which aims to gently reinforce a simple but powerful message: your questions matter, and it’s okay to ask. We recommend watching this video for anyone who has left an appointment thinking that you wished you had asked more about: 💗 Sexual health and intimacy 💗 Body image and confidence 💗 Mental health and emotional wellbeing 💗 Long-term and ongoing side effects 💗 Fear of recurrence and survivorship 💗 Financial stress and practical concerns These are real issues that affect daily life long after treatment begins, and sometimes long after it ends. Yet they are often the things people hesitate to raise with their care team. If you’re looking for reassurance, validation, or encouragement to speak up, It’s OK to Ask is well worth watching. You deserve to be heard, supported, and fully cared for, in every sense of the word. 🎥 Click here to watch the video, or click here to check out a helpful list of questions we have compiled to help you have those conversations with your treating team. Please reach out to us on the Helpline if you need any extra support with preparing your questions for your healthcare appointments on 1800 500 258 - we are here to help 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 - 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 - 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. ❤️
