🌱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. 🌸🌱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 💪
