Navigating Hypervigilance: A Guide for Cancer Patients by an Online Cancer Therapist
Hey there, dear readers! Today, we will talk about a topic that's incredibly important for cancer patients and survivors: hypervigilance. It's a term you may have heard before, but we'll break it down in simple, conversational language and explore how it affects those on the cancer journey.
What is Hypervigilance?
Well, it's a heightened state of alertness and anxiety. Imagine being on high alert all the time, like a sentry standing guard. In the context of cancer, it means constantly worrying about your health and the possibility of cancer returning or spreading. It's completely normal to have concerns about your health, but hypervigilance takes it to a whole new level.
Let’s look at some examples that people struggle with when they’re experiencing hypervigilance:
Constant Worry: Hypervigilance often means that you find yourself constantly worrying about your health. For example, you might notice a minor ache or pain, and instead of dismissing it as something ordinary, your mind immediately jumps to the worst-case scenario, like assuming it's a sign of cancer recurrence.
Overanalyzing Symptoms: Let's say you had a headache that lasted a bit longer than usual. Someone without hypervigilance might think, "I'll take some pain relievers and see if it gets better." However, a person dealing with hypervigilance might instantly think, "Could this be a brain tumor?" and start researching symptoms online, which can escalate anxiety.
Doctor Visits: Hypervigilance can lead to frequent doctor visits for reassurance. For instance, you might schedule appointments more often than necessary, seeking confirmation that everything is okay, even when there's no clear reason for concern.
Scanxiety: This term refers to the anxiety experienced before medical scans, like CT scans or MRI scans. Hypervigilant individuals often dread these appointments because they fear the results will bring bad news, even if past scans have been clear.
Avoidance: Paradoxically, hypervigilance can lead to avoidance behavior. You might avoid certain activities or places that remind you of your cancer journey or trigger anxious thoughts. For example, if you associate a particular park with a time when you received a challenging diagnosis, you may avoid going there altogether.
Interference with Daily Life: Hypervigilance can significantly interfere with your daily life. It might make it difficult to concentrate at work, enjoy time with loved ones, or engage in activities you once loved because your mind is preoccupied with cancer-related worries.
Physical Symptoms: The constant stress and anxiety associated with hypervigilance can manifest physically. You might experience symptoms like muscle tension, sleep disturbances, rapid heartbeat, or digestive issues.
Excessive Information-Seeking: While it's important to be informed about your health, hypervigilance can lead to excessive information-seeking. This means spending hours online, reading about cancer cases and treatments, which can sometimes lead to more anxiety due to the overwhelming amount of information available.
Then there’s the What If game.
The "What If" Game Explained:
Imagine your mind as a playground where thoughts bounce around like children playing on swings and slides. In the "What If" game, those thoughts are centered around worst-case scenarios related to cancer. Here's how it plays out:
Constant Worrying: It's like having a relentless inner voice that keeps asking, "What if?" You might be going about your day, and suddenly your mind chimes in with questions like, "What if the cancer comes back?" or "What if my treatment isn't working?"
A Running Checklist: Your mind starts creating a mental checklist of all these dreadful possibilities. It's as if you have a list of worst-case scenarios that you carry with you everywhere. This list can include everything from fears about the cancer spreading to concerns about treatment side effects or even the possibility of not surviving.
Endless Scenarios: The "What If" game doesn't stop at one or two scenarios. It can spawn an endless chain of imagined scenarios. For example, if you experience a new physical sensation, like a twinge in your side, the game might lead you down a rabbit hole of "What if this is a new tumor?" or "What if it's too late to treat?"
Exaggerated Anxiety: Each "What If" scenario tends to amplify your anxiety. It's like adding fuel to the fire. The more you dwell on these thoughts, the more anxious and distressed you become, which can, in turn, affect your overall well-being.
How is the What If game impacting your daily life?
The constant playing of the "What If" game can significantly impact your daily life. It might make it difficult to focus on work, enjoy time with loved ones, or engage in activities you once loved because your mind is preoccupied with these unsettling thoughts.
Remember, it's normal to have concerns about your health, especially after a cancer diagnosis, but constant engagement in the "What If" game can take a toll on your well-being. By recognizing and managing this pattern of thinking, you can regain control and find peace amidst uncertainty.
How to manage your hypervigilance
Stay Informed but Not Obsessed: Knowledge is power, but too much of it can lead to anxiety. Stay informed about your condition and treatment, but avoid overloading yourself with information.
Mindfulness and Relaxation: Practicing mindfulness techniques like deep breathing and meditation can help you stay grounded and reduce anxiety.
Set Boundaries: It's okay to set boundaries with friends and family regarding cancer-related conversations. Let them know when you're open to talking and when you need a break from it.
Seek Support: Connecting with support groups or a therapist who specializes in cancer-related anxiety can be immensely helpful. Sometimes, sharing your concerns with someone who understands can provide relief.
Regular Check-Ins: Instead of worrying constantly, schedule regular check-ins with your healthcare team. This way, you have a structured way to address your concerns and get reassurance.
Engage in Self-Care: Don't forget to take care of yourself both physically and mentally. Engage in activities that bring you joy, whether it's a hobby, spending time with loved ones, or simply enjoying a good book.
Conclusion
In the world of cancer, hypervigilance is like an unwelcome guest that tends to overstay its welcome. It's normal to worry about your health, but when it becomes overwhelming, it's time to take action. By staying informed, practicing mindfulness, seeking support, and taking care of yourself, you can keep hypervigilance at bay and focus on living your life to the fullest.
Remember, you're not alone on this journey, and there are people and resources available to help you navigate the challenges that come your way. If you’re interested in learning more about working with me to help you manage your hypervigilance, set up a free 20-minute consultation.
