🌱 Wednesday Wellness: Food, Strength and Wellbeing: During and Beyond Treatment🥗
For many people affected by breast cancer, finishing treatment can bring a mix of emotions. While there may be relief, there can also be questions about what comes next, including how to look after your health, energy levels and wellbeing moving forward. This week's wellness reminder is that food doesn't need to be perfect to be nourishing. 💛🥗 Peter MacCallum Cancer Centre's CanEAT Survivorship resource brings together practical, evidence-based nutrition information for people living with and beyond cancer. It explores topics such as healthy eating after treatment, managing ongoing side effects, maintaining strength and energy, and adapting nutrition needs as life changes. Your body may not feel the same as it did before treatment, and that's okay. 💕 Some days healthy eating might look like preparing a balanced meal. Other days it might mean choosing a quick, nourishing snack because you're tired. The resource also recognises that life after treatment can come with challenges such as: ✨ Changes in appetite ✨ Weight gain or weight loss ✨ Taste and smell changes ✨ Ongoing nausea or digestive issues ✨ Finding simple and manageable meal ideas when energy is low This Wednesday, instead of focusing on food rules, consider asking yourself: 💭"What does my body need from me today?" Maybe it's a nourishing meal. Maybe it's staying hydrated. Maybe it's accepting help with cooking. Or maybe it's sharing a meal with someone whose company fills your cup as much as the food does. ☕💕 If you'd like to explore more, the CanEAT Survivorship resource includes fact sheets, meal ideas, nutrition guidance and support for common challenges experienced after cancer treatment. Available here 👈 🌿 What's one small thing you've found helps you nourish yourself, body or mind, after a breast cancer diagnosis?22ViewsSign in to react to this post0Comments🌱 Wednesday Wellness: Some Feelings Don't Need Fixing 💗
One of the hardest parts of a breast cancer experience that yourself and your loved ones learn to navigate is the emotional load that shows up with each appointment, each medical update, each sleepless night and sometimes, each day in general. It's almost like the world expects the emotional side of it to fit into a neat little story. You're diagnosed. You have treatment. They call you brave. You stay strong.💪 Sometimes there's pressure, from ourselves or others, to be positive. To focus on the good news. To be grateful. To move on. But the reality is that breast cancer comes with a complicated mix of emotions. You might feel relieved treatment is over, while also feeling anxious about the future. You might be grateful for your support network, while grieving the changes to your body. You might feel hopeful one moment and completely overwhelmed the next. None of those feelings are wrong. 🌸🌿 Emotions aren't a test we're supposed to pass. There is no gold star for being positive all the time. Sometimes breast cancer leaves us carrying emotions that don't make sense together. Relief and fear. Gratitude and grief. Hope and sadness. We can be genuinely thankful for our treatment, our doctors, our support networks... while at the very same time feeling angry about what we've lost. Often, the feelings we try hardest to push away are the ones that keep tapping us on the shoulder asking to be noticed. Sometimes what we need isn't to fix an emotion, judge it, or talk ourselves out of it. Sometimes we simply need to acknowledge it. "Today I'm feeling frustrated and angry at everything." "Today I'm feeling scared and want to run away from it all." "Today I'm feeling sick and tired of all of this." And then allowing that feeling to exist without adding guilt on top. 💜 Feeling angry doesn't make you ungrateful. 💜 Feeling anxious doesn't mean you're not coping. 💜 Feeling sad doesn't mean you're weak. 💜 Feeling okay doesn't mean you've forgotten what you've been through. Whatever you're carrying today, there's room for it here. If you're finding emotions difficult to navigate, these resources may offer some additional support: 📚 Beyond Blue Resource Library Practical information, tools and resources to support mental health and wellbeing. https://www.beyondblue.org.au/mental-health/resource-library 💻 Black Dog Institute Online Clinic A free, confidential online mental health assessment with personalised feedback and guidance. https://onlineclinic.blackdoginstitute.org.au/ 📞 As always our Helpline is only one phone call away on 1800 500 258, Monday-Friday, 9am-5pm AEDT. 💕 We'd love to hear from you. Has there been an emotion you've been trying to make space for lately, rather than push away? Sometimes simply naming it can be the first step toward being a little gentler with ourselves.41ViewsSign in to react to this post0Comments🌱 Wednesday Wellness - Joy for Joy's Sake 💖
A breast cancer diagnosis can change your perspective in ways you never saw coming. Not just on the big things, but on the little things too. The everyday things that once felt ordinary, unnoticed, or even insignificant can suddenly take on a whole new meaning. Sometimes it's because they make life a little easier. Sometimes they bring comfort. And sometimes they simply make you smile. Before breast cancer, there were probably things you barely gave a second thought. 🪑 A comfortable chair. 👚 A bra that fits properly. 🚗 Finding a parking spot close to the entrance. ❄️ A cool pillow. ☕ The taste of your first coffee after a difficult week. 😊 The barista who remembers your usual order. Life has a funny way of changing our perspective. Not overnight, and not always in profound ways. Sometimes it's the smallest, most ordinary things that suddenly become surprisingly important. You find yourself celebrating a good night's sleep. 😴 Getting excited when your favourite cardigan comes out of the wash. 🩷 Feeling grateful for a pharmacist who knows your name.💕 Appreciating a meal that actually tastes good. 🍽️ Discovering the magic of a heated throw, comfy slippers, or the perfect spot in the garden. 🌿 Maybe it's having enough energy to go for a walk with a friend. Maybe it's a soft T-shirt that doesn't irritate sensitive skin. Maybe it's the joy of an appointment ending earlier than expected. This isn't about finding a silver lining or forcing gratitude. It's simply about recognising that life can sharpen our appreciation for the everyday. Things we once overlooked can become sources of comfort, relief, happiness, or even a little bit of humour. 💗 This Wednesday, we'd love to know: What's something you never expected to care about, appreciate, or get excited about, that your experience with breast cancer has highlghted for you? Share it below. 👇 Let's celebrate the little things that make a bigger difference than we ever imagined. ✨💕29ViewsSign in to react to this post0Comments🌱Wednesday Wellness: Reconnecting With Your Body During Breast Cancer💗
Breast Cancer Awareness Month is often a time for raising awareness, sharing information, and supporting research. It's also an opportunity to reflect on something deeply personal: our relationship with our bodies. For many people affected by breast cancer, the body can feel unfamiliar after diagnosis, treatment, surgery, or ongoing side effects. Scars, fatigue, pain, changes in appearance, reduced mobility, and shifts in confidence can all influence how we feel in our own skin. This month also includes many important awareness dates that recognise the diverse experiences of people after breast cancer surgery, including: International FLAT Day on 7 October, which raises awareness and visibility for those who choose to remain flat after mastectomy, and Breast Reconstruction Awareness Day on 19 October, which highlights reconstruction options and supports informed decision making. While every journey is different, these observances share a common message: there is no single "right" way to move forward after breast cancer. What's most important is finding a path that feels right for you. 💞 🌸 Reconnecting Instead of "Bouncing Back" We often hear messages about "getting back to normal" after cancer. But as many people discover, life after diagnosis isn't about returning to who they were before. Instead, it can be about getting to know a changed body with kindness, patience, and compassion. Reconnecting with your body doesn't mean loving every part of the experience. It doesn't mean feeling positive all the time. It simply means creating opportunities to listen to your body, honour what it has been through, and appreciate what it continues to do for you every day. One powerful way to begin that process is through gentle movement. 🌿 Explore Counterpart's Yoga4Cancer Series If you're looking for a gentle, guided way to reconnect with your body, Counterpart's Yoga4Cancer series may be a wonderful place to start. Designed specifically for people affected by cancer, these classes provide a safe and supportive environment where movement is adapted to meet the unique needs of participants. Yoga4Cancer focuses on: 🧘♀️ Gentle movement 🌸 Breathing and relaxation techniques 💪 Building strength and flexibility 💗 Restoring confidence in your body 🫶 Creating moments of calm and self compassion For many participants, the greatest benefit isn't mastering a pose. It's simply having an opportunity to move, breathe, and reconnect with themselves in a way that feels safe and empowering. 👉 Register for the free online yoga series here, commences on November 6th 🌼 This Week's Wellness Reflection What is one small way I can reconnect with my body today? Maybe it's a walk. Maybe it's stretching. Maybe it's attending a yoga class. Maybe it's taking the time to truly look at your beautiful new body in the mirror, and honouring everything you have been through. Wherever you are in your breast cancer experience, know that healing isn't about becoming who you were before. It's about moving forward with compassion for who you are today. Because every breath, every stretch, and every gentle movement can be a reminder that your body is worthy of care, kindness, and connection. 💗🌸32ViewsSign in to react to this post0Comments🌱 Wednesday Wellness: A Gentle Reminder That Support Is Here 💗
With October being Breast Cancer Awareness Month, we wanted to take this Wednesday Wellness to share a little more about Breast Cancer Network Australia's campaigns, our vision, and some of the ways we're here to support you. 💕Our vision is simple but powerful: We want to see a world where no life is limited by breast cancer. 💗 While progress continues to be made, many people are still navigating challenges around diagnosis, treatment, access to care, side effects, wellbeing, and life beyond breast cancer, or navigating a metastatic diagnosis. That's why Breast Cancer Network Australia continues to advocate, connect, inform and support people affected by breast cancer every day. 🫶 As part of our refreshed look, you may have noticed our new campaign: The Whole Story. Told through the voices of people with firsthand lived experience, the film goes beyond the statistics to reveal more of what it really means to experience breast cancer. By making the unseen visible, The Whole Story aims to deepen understanding, start conversations and drive change around the things that can limit people’s lives. When we understand the whole story, we can better understand what needs to change. 👉 Share your whole story here This month, we'd also like to remind our community of the support available through Breast Cancer Network Australia: 🌸 The Online Network We don't have to tell you twice how amazing this community is! 📚 Trusted Information Access reliable information about breast cancer, treatments, side effects, wellbeing, practical support, and life after diagnosis. See the information and resources hub here. 🎧 Webinars, Podcasts & Resources Learn from health professionals and people with lived experience through educational resources you can access whenever it suits you. Watch Charlotte Tottman's podcast series here 📣 Advocating for 'The Whole Story' Breast Cancer Network Australia works to ensure the lived experiences of people affected by breast cancer are represented where decisions are made. Your stories help drive change and improve care for future generations. 📞 Helpline Support If you need information, guidance, or help finding the right support, our Helpline team is here to help connect you with the services and resources you may need. Call us on 1800 500 258, Monday-Friday, 9-5pm AEDT to connect with one of our wonderful Helpline team who truly care about supporting you. 🌿 Wellness Tip of the Week Support can look different for everyone. Sometimes it's joining a conversation in the Online Network. Sometimes it's reading a resource, attending a webinar, listening to a podcast, or simply taking comfort in knowing there's a community here that understands. Breast cancer is more than a diagnosis. It's the appointments, the waiting, the treatment decisions, the relationships, the emotions, the recovery, the uncertainty, the milestones and everything in between. Every experience matters, and every story deserves to be heard. Whatever stage you're at, we're glad you're here in this supportive community💗Together, we are stronger 💪56ViewsSign in to react to this post2Comments🌱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. 💕44ViewsSign in to react to this post0Comments🌱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. 💜✨52ViewsSign in to react to this post0Comments🌱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 💙23ViewsSign in to react to this post0CommentsWednesday 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.24ViewsSign in to react to this post0Comments🌱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. 🍃💚76ViewsSign in to react to this post3Comments
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