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. 🌸🌱Wednesday Wellness-24Jun26-Changes to taste during cancer🍽️
One of the most common and frustrating side effects we hear about during breast cancer treatment is changes to taste. Foods you once enjoyed might suddenly taste bland, metallic, bitter, or just “off.” Some people notice everything tastes overly sweet or salty, while others lose their sense of taste almost entirely. 🍽️ These changes aren’t imagined, and they’re not personal. Cancer treatment can affect taste buds, saliva production, smell, and even how the digestive system works. All of this can make eating feel like hard work rather than something comforting or enjoyable. Taste changes can also shift from week to week, or even day to day. A food that feels tolerable one day might be unappealing the next. This unpredictability can make planning meals difficult and can impact appetite, energy levels, and enjoyment of food. 🌱 Some people find small adjustments can help. Using plastic cutlery instead of metal may reduce a metallic taste. Adding extra herbs, spices, or marinades can boost flavour if food tastes bland. Cold or room‑temperature foods may be easier to tolerate than hot meals, especially if smells are overwhelming. Sipping fluids regularly can also help if dry mouth is affecting taste. 🥣 Most importantly, it helps to remember that these changes are a normal part of treatment for many people, and they usually improve over time once treatment finishes. Being flexible, trying different textures and flavours, and focusing on what feels manageable rather than what feels “right” can make this phase a little easier. If taste changes are affecting how much or how well you’re eating, you’re not alone in that experience. Learning what’s happening in your body and experimenting gently with food can be a helpful place to start. 💕 You might also find the following BCNA resources useful in managing your taste symptoms: 👉Taste changes with chemotherapy 👉 Busting nutrition myths 👉Nutrition and breast cancer 👉Poor appetite during treatment🌱Wednesday Wellness - 10Jun26 - The Restorative Power of Yoga🧘♀️
This week, we’re focusing on the restorative and healing potential of yoga 💛 For many people affected by breast cancer, yoga can be more than gentle movement. It can become a way to reconnect with your body, rebuild strength, and create moments of calm in the midst of treatment, recovery, or ongoing uncertainty. Importantly, yoga designed specifically for cancer care recognises that your body has been through a lot and meets you exactly where you are ✨ 💛 How yoga can support your body during and after breast cancer Research continues to show that yoga can play a valuable supportive role alongside medical care, helping manage both physical and emotional side effects. 🌼 Supporting lymphatic health and lymphedema After surgery or lymph node removal, the lymphatic system can be affected. Gentle, guided yoga movements may help stimulate lymphatic flow, reduce swelling, and ease discomfort, supporting long-term self-management. 🌼 Improving shoulder movement and flexibility Tightness, reduced range of motion, and discomfort in the chest, shoulder and arm are common. Yoga has been shown to improve shoulder mobility and upper body flexibility after treatment, helping restore functional movement over time. 🌼 Reducing fatigue and boosting energy Cancer-related fatigue can be persistent and overwhelming. Studies show that gentle yoga and mind-body practices can help reduce fatigue and improve overall wellbeing, even during ongoing treatment. 🌼 Easing stress and supporting emotional wellbeing Breathwork and mindful movement can help regulate the nervous system, reduce anxiety, and improve sleep. Yoga has also been linked to reduced stress hormones and improved mood and resilience 🌼 Rebuilding strength and confidence Over time, yoga can gently rebuild strength, flexibility, and balance, helping you feel more at home in your body again 🌿 It’s not about perfect poses Yoga in cancer care looks different to what you might see in a typical class. It can be: ✨ Slow and supported ✨ Done seated, lying down, or standing ✨ Focused on breath more than movement ✨ Adapted to your energy levels each day Even small, mindful movements can have a meaningful impact. 🌼 A gentle moment to try today If you feel up to it, you might like to try this simple, supportive movement: 🌿 Sit or stand comfortably 🌿 Slowly lift your shoulders toward your ears 🌿 Gently roll them back and down 🌿 Repeat a few times, moving with your breath This can help release tension across the chest and shoulders, an area many in our community hold tightness. 🌟 Explore Yoga 4 Cancer with Counterpart If you’re curious about trying yoga in a safe, supportive way, BCNA partners with Counterpart to offer a Yoga 4 Cancer series 💛 These sessions are specifically designed for people affected by breast cancer, with a focus on: 🌼 Safety and accessibility 🌼 Managing side effects like fatigue and stiffness 🌼 Supporting both physical and emotional wellbeing 🔗 Learn more or explore the series here: https://counterpart.org.au 🤍 A gentle reminder There is no “right” way to care for yourself. Some days movement feels good, other days rest is what you need. Both are valid. 💬 We’d love to hear from you Have you tried yoga, or are you thinking about it? What has helped your body feel supported recently? Sending you a moment of calm and care this Wednesday 💕🌱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 - 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 😴
