One of the many FAQs that we have been asked at Survingbreastcancer.org is “How should I deal with side effects, i.e., to lessen their impact and eliminate them entirely?” There are many potential side effects to chemotherapy. The shortened list includes nausea, vomiting, loss of appetite, dehydration, mouth sores, fatigue, diarrhea, constipation, water retention, “chemo brain” and hair loss. Of course, you should always notify your oncological team to any side effects that you may be experiencing. In this blog I’d like to address six of the most commonly experienced side effects that I and my cohort have faced, and typically how we have dealt with them: 1. Hair Loss. Hair loss is quite common and can be quite an emotional tug. This occurs in most cases within 6 weeks from the start of chemo, depending on the treatment, and should start to return shortly after the cessation of chemotherapies. There are a few notable ways to lessen the impact, but typically if you are going to lose your hair it may behoove you to take a graduated approach. I’ve found that cutting my hair quite short after the start of chemo was a very helpful first step. Cutting my hair short was something I would never do otherwise, so this was my chance to try out a fun pixie cut with no risks! Shortly after starting Adriamycin and Cytoxan (AC) treatment, (aka the “red devil”) clumps of my hair started to fall out. At this phase, I wasn’t sad to lose my hair, rather I was frustrated at how annoying it felt every time I put on a shirt and whisps of hair would fall out; every time I ran my fingers through my hair, more whisps would fall out. Imagine those tiny little hairs after a haircut falling out everywhere, shedding like a cat - annoying right? So, feeling empowered to take control of the situation, I shaved my head. Don’t spend tons of money either on this type of haircut. I literally went to a barber shop and asked them to shave it all off. The barber was initially confused, and asked if I wanted any sort of etching or designs. As innocent as the question was, I explained that I was sick and I was taking it all off! Other less drastic remedies include: Use mild moisturizing shampoos and conditioners – avoid harsh chemicals Use a soft brush Wear a scarf, wig, or hat. I chose to rock the bald look and it helped me to accept my condition. Note: I also shared my diagnosis and treatments on YouTube and other Social Media so this choice may not be for you. While everyone associates losing hair on your head as the only place you will lose it, don’t be surprised if you start to lose hair on your legs, under your arms, as well as your nose hairs, eyelashes and eyebrows, etc. Take care of your scalp by lubricating and protecting it from the sun. I found tea tree and castor oil to help my hair follicles grow faster! 2. Fatigue is a common side effect and typically starts when commencing chemotherapy. Ongoing exhaustion and/or overall weakness can prevent one from performing normal/routine tasks and activities. And just as importantly, it can contribute to the emotionality of dealing with cancer. What follows is a list of ways to mitigate fatigue: Rest is more than appropriate and should become part of your everyday routine. Naps are highly encouraged Additionally, an exercise regimentation is strongly recommended (be sure to consult with your medical team to determine the limitations of your work outs. Walking and swimming are two of the best. (See our previous blog on exercise.) As counterintuitive as it sounds, getting 30 minutes of exercise a day helps combat the systems of fatigue. Don’t be afraid to ask for help, i.e. grocery shopping, housecleaning, errands etc. Proper nutrition/diet goes a long way to alleviate fatigue (see our nutrition blog). Also, lean on your support group, parents, significant others, or roommates to be your advocates. I have a hard time saying no and I love being social, having friends over and entertaining. However, my caregiver got to play the “bad cop” reminding people that I am fighting cancer and sometimes the answer had to be “she needs her rest.” Personally, I came to really appreciate this. It took the pressure off of me knowing that my caregiver had my best interest and realized when I was easily becoming over taxed. 3. Nausea and/or Vomiting is another side effect and is attributable to chemo damage to healthy cells in your stomach and gastrointestinal tract. The following recommendations may offset both: Avoid hot spicy foods. Eliminate or greatly reduce the garlic, chili oils and hot peppers, and cool down your exotic foods. I have gone so far as to request mild Indian, Thai and Mexican foods, which is something I never thought I’d do. Bland foods are easier to handle. Easy examples include: Saltine crackers Toast Cereals This is a case where bland is better. Another trick I found helpful was to suck on hard candies and utilize ginger in my juices and smoothies. I also found it important to reduce the size of your meals. Eat smaller portions and more often more often. Drink plenty of water. I’ve gone so far as to measure my water intake and set goals that approached 120 ozs daily. Hydration is key! If these natural remedies do not help and the nausea persists, talk to your medical care team. They may prescribe steroids to help manage this system. I was on Decadron (http://www.chemocare.com/chemotherapy/drug-info/decadron.aspx) , Compazine and Zofran which helped me tremendously! Acupuncture and natural supplements may also help. More on these treatments in a follow up blog. 4. Mouth Sores are common inside the mouth and along the throat. These can be painful and make it difficult to swallow. The ways to mitigate and or remediate include: Gargling with salt water Avoiding hot spicy foods Staying away from tomato based sauces Refraining from tobacco and or minimizing alcohol Use Non-alcohol based mouth wash Change your tooth brush often 5. Gastrointestinal Irritation (Diarrhea/Constipation) can result from chemo damage to the lining of your stomach and intestines. Note: Severe diarrhea can be quite dangerous and one should get treatment ASAP to resolve. Typically, patients may experience watery stools at first and the following remedies may eliminate or reduce the severity: Stay hydrated. As mentioned above drink plenty of water. Minimize milk and other dairy products. Try yogurt for their bacteria cultures. Avoid fatty food, choose easy to digest foods, eat smaller portions several times daily. A lot of times breast cancer patients mention that their diets have changed and that is because so much of our bodies are changing at warp speed as chemotherapies are working their magic. If you are in your first few weeks of a chemo regimen, it may take trial and error to see which combinations of foods agree with your stomach. Here is a list of foods that can cause binding and lead to constipation: Bananas Red Meat Dairy Fried foods Processed grains Here is a list of foods that can cause loose stools and lead to diarrhea: Dairy products Greasy foods Onions Corn Citrus fruits 6. Hot Flashes. As a premenopausal woman of 36 years old, I cannot leave off the list of chemo side effects, the dreaded hot flash! Chemotherapy destroys fast-dividing cancer cells and according to Breastcancer.org, can be harmful to your ovaries. As a result, younger women may notice that their menstrual cycle stops and they experience medically induced menopause. Unlike older women who enter menopause over the course of several years, younger women are thrown into this state in a matter of weeks! As such, menopause-like side effects associated with chemotherapy treatments can be surprising, and unpleasant. One of the most common are hot flashes. While it is not clear what exactly causes hot flashes, studies suggest that it is most commonly due to chemical changes in the body. Therefore, if you are estrogen receptive positive (ER+) and your treatment plans requires the reduction or elimination of estrogen and/or ovarian suppression from Lupron or Zoladex, then it stands to reason that medical induced menopause and hot flashes are a common side effect. Hot flashes (or night sweats) are sudden changes where you may feel red, hot, flush, or even experience severe sweating anywhere from 1 to 10 minutes. While there is no magic cure to eliminating hot flashes, here are a few tips on how to reduce their severity: Notice what triggers hot flashes. A lot of times it can be linked to certain foods like spicy entrees, garlic, caffeine, or alcohol. Dress in layers. Invest in tank tops or t-shirts that are made with wicking material, they are loose and wick away sweat to help you stay comfortable. I personally loved pj’s from Cool Jams. Take a cool shower before bed; this will take away any sweat from the day so you are not freezing at night and also help you remain cool so you can fall asleep. Finally, discuss with your medical care team! While they may not be able to prevent hot flashes, they may offer a prescription which could help, for example, Gabapentin. There are many more tips and many more side effects one may be exposed to when experiencing chemotherapy. Post a comment below of what you are experiencing and I will be sure to include information in our upcoming blogs on chemotherapy. In the meantime here is a list of helpful links that I found quite helpful: 12 Tips & Tricks to Get You Through Chemotherapy - My Cancer Chic www.mycancerchic.com/12-tips-tricks-to-get-you-through-chemotherapy/ Ten tips for getting through chemo - Breast Cancer Care https://www.breastcancercare.org.uk/information.../ten-tips-getting-through-chemo 11 Tips to Get Through Chemotherapy - Oprah.com www.oprah.com/health/11-tips-to-get-through-chemotherapy Tips for Managing Chemotherapy Side Effects: Nausea and Vomting https://www.webmd.com/cancer/tips-for-managing-chemotherapy-side-effects Ten Tips for Surviving Chemo | Breast Cancer Support - Ready for ... https://cancerplanners.com/ten-tips-for-surviving-chemo-for-cancer-patients/ 10 Tips to Help You Through Chemotherapy – Health Essentials from ... https://health.clevelandclinic.org/2013/12/10-tips-to-help-you-through-chemotherapy/ Tips for Handling Chemo Side Effects - Side Effects - Guide2Chemo ... guide2chemo.com/tips-handling-chemo-side-effects

The power of positive thinking is so pervasive today that many doctors and nurses strongly recommend developing a positive mental attitude to prevent sickness, to help overcome medical setbacks like disease, and to assist in the recovery from surgery. There is healing power in positive thinking. But can you heal yourself just by being positive, optimistic and focused? Yes! It is believed that positive thoughts are able to prompt physiological changes in your body that strengthen your immune system, decrease pain, and provide stress relief. The “Power of Positive Thinking”, a self-help book by Norman Vincent Peale, published in the last century, first proposed the method of "Positive Thinking". It aimed to ensure that one could achieve a permanent fruitful and optimistic attitude through constant positive influence of his/her conscious thought. This was to be accomplished through affirmations/visualizations, thus allowing one to attain higher satisfaction and quality of life. Similarly, in the book, “The Secret” by Rhonda Byrne, the Law of Attraction is explored and suggests that whatever energy, thoughts, or visualizations you put out into the universe, you will receive. So, if you send out negative vibes, or think something negative will happen, it probably will. If you send out positive vibes, positive things will be returned. How to develop positive beliefs, and drive expectations to activate self-healing Start by applying the right kind of positive thinking so that you direct your subconscious mind to help heal your body and improve your life. 1. Direct your conscious and subconscious mind to help you heal. 2. Apply positive thinking. Don’t worry, be happy. "Worry only takes the joy out of your day". 3. Find a way to focus on the positive. What are you grateful for? Start a mental list of the things and people in your life that you are thankful for. 4. Be optimistic. Imagine you can see your cancer, take a deep breath, and now as you exhale, visualize the cancer floating away and leaving your body. If you are experiencing pain after surgery, say “hello” to your pain, acknowledge that you can feel it, perhaps your pain has a particular color, or name. Experience the sensation, and then, tell your pain that it is time for it to leave and say “goodbye”. Develop a positive attitude. By getting your conscious and subconscious mind to be more positive and optimistic, you tend to attract greater positivity into your life. Migrate towards positive thoughts and positive beliefs. The changes begin when one’s subconscious mind begins to pick up the new belief system. It then starts to guide you to those opportunities that help you improve your health. Once you begin to calm your mind the subconscious begins to calm the body leading to better health. When your mind begins to focus on what you want and stops being negative you will begin to see dramatic changes. Try the following: Create a belief system that allows you to heal. Develop a new positive, optimistic attitude and outlook. Eliminate negativity. Surround yourself with people who make you smile, laugh, and are encouraging. Remove limitations. Remain focused on what you want. This isn’t to say never be upset or that you cannot have a bad day, we all go through our ups and downs; we all have our good days and bad days. However, the Power of Positive Thinking is a mindset a way of life. You have to believe in yourself and get your subconscious mind and inner self working for you. You have to give them the right instructions and they’ll bring you what you want and more. You can help to heal yourself and improve your life when you’re positive, optimistic and focused on improvement. A tip of the hat to the following: The Science of Positive Healing Thoughts - https://articles.mercola.com/sites/articles/archive/2016/02/04/healing-thoughts.aspx Can Positive Thinking Help You Heal? | Psychology Today https://www.psychologytoday.com/blog/owning.../can-positive-thinking-help-you-hea... Can positive thinking make you well? - CNN - CNN.com https://www.cnn.com/2011/12/05/health/positive-thinking-deepak.../index.html Healing With Positive Thinking - Affirmations For Positive Thinking www.affirmationsforpositivethinking.com/Healing-with-Positive-Thinking.htm The Science of Healing Thoughts - Scientific American https://www.scientificamerican.com/article/the-science-of-healing-thoughts/ Positive Thinking Improves Physical Health | Psych Central https://psychcentral.com/lib/the-power-of-positive-thinking/ Positive Thinking, Faster Recovery - ABC News abcnews.go.com/Health/story?id=117317 Can Positive Thoughts Help Heal Another Person?: NPR https://www.npr.org/templates/story/story.php?storyId=104351710

It is well documented that physically active women have a lower risk of breast cancer than do others who are not. Thus, it stands to reason that physically active breast cancer survivors may reduce the risk of cancer’s return, and dramatically improve quality of life. As always, consult your oncological team before starting out on your fitness program. Exercise is safe Per Breastcancer.org (one of the attached links below), “a roundtable convened by the American College of Sports Medicine in 2010 reviewed available research and concluded that exercise is safe during and after all breast cancer treatments (as long as you take any needed precautions and keep the intensity low) and improves physical functioning, quality of life, and cancer-related fatigue. There also is evidence that exercise can help breast cancer survivors live longer and lead a more active life.” Risk reduction According to Cancer.gov (link below) “studies show that physically active women have a lower risk of breast cancer than inactive women. Physical activity has been associated with a reduced risk of breast cancer in both premenopausal and postmenopausal women; however, the evidence for an association is stronger for postmenopausal breast cancer.” This study further elaborates on how exercise can reduce the risks of cancer, and, or its return: Exercise has a number of biological effects on the body, including: Lowering the levels of hormones, such as estrogen, and of certain growth factors that have been associated with cancer development and progression Helping to prevent obesity and decreasing the harmful effects of obesity Reducing inflammation Improving immune system function Cognitive Impairment (“chemo brain”) Furthermore, a new study (found in the Sciencedaily.com link below) “indicates that cancer patients and survivors have a ready weapon against fatigue and "chemo brain": a brisk walk. Their data suggests “that being more physically active could reduce two of the more commonly reported symptoms in breast cancer survivors: fatigue and cognitive impairment". Cognitive impairment, such as memory problems or shortened attention spans, is a common complaint among cancer patients and survivors, and is thought to be similar to decline due to aging. Fitness recommendations With the above (and below) referenced studies in mind, we at Survivingbreastcancer.org are recommending the following exercise possibilities: Walking – The health effects of a brisk walk cannot be overstated, notably for cognitive impairment, but also for muscular and circulatory systems. Yoga – This discipline combines stretching, deep breathing, toning of the muscular system and offers a wonderful way to relax the nervous system. Meditation – According to the Laura-Sage (link below), meditation can effectively reduce stress, anxiety, depression, fatigue, and fear of recurrence. It can also help reduce hot flashes. Weight resistance & training program – In another recent study, researchers looked at data from the Physical Activity and Lymphedema (PAL) trial to determine whether slowly increased weight lifting could increase muscle strength among breast cancer survivors and help them avoid frailty and maintain physical function. Aerobic and cardio training (swimming, running, elliptical, stairmaster, etc.) – Lastly, another recent study (for the NIH) showed that a “10 week moderate-intensity aerobic exercise program significantly improves quality of life and physical functioning in breast cancer survivors.” Please note that further long-term studies have been recommended We found the following links to be beneficial: https://www.cancer.gov/about-cancer/causes-prevention/risk/obesity/physical-activity-fact-sheet https://www.scribd.com/document/268275865/Breast-cancer-and-physical-activity https://www.acefitness.org/education-and-resources/lifestyle/blog/6753/exercise-for-breast-cancer-survivors https://www.sciencedaily.com/releases/2017/07/170725122242.htm https://www.cdc.gov/physicalactivity/basics/pa-health/index.htm#ReduceCancer https://www.cancer.org/treatment/survivorship-during-and-after-treatment/staying-active/physical-activity-and-the-cancer-patient.html http://www.breastcancer.org/tips/exercise https://community.breastcancer.org/forum/44/topics/836196 http://www.lbbc.org/building-and-restoring-physical-fitness-after-breast-cancer https://www.mindbodygreen.com/articles/what-you-need-to-know-about-exericse-and-cancer https://www.huffingtonpost.com/laura-sage/5-benefits-of-meditation_b_10617412.html https://www.cancer.org/.../study-weight-lifting-helps-breast-cancer-survivors-stay-health... https://www.ncbi.nlm.nih.gov/pubmed/25313756

I cannot believe it is 2018, another year of survivorship is upon us, with new resolutions, new goals, inspiring ambitions, and when the holiday cheer winds down and the excitement wears off, I realize I’m still just taking it one day at a time, and that’s OK. I fall into the category like most people around this time of year; I set new health and fitness goals, still trying to lose the “chemo” weight I put on last year, planning new financial goals, striving to be kinder each day, and to laugh more. But as the weeks go on, the overzealous plans to make this the best year ever starts to fade away like a dream. I was doing the 2017 inventory of everything I’ve been through in 2017: 12 months of chemo therapy (multiple drugs) 1 surgery 6 weeks of radiation And just a few weeks ago, I finished my last round of the oral chemo drug, Xeloda. Now that I am finished with one drug, it is time to look ahead and start taking others! As I head into 2018 I am looking at 10 years of hormonal therapies and shots, infusions to counter bone decay and osteoporosis, and additional meds to assist with joint pain, fatigue, mental health, the list goes on. The only way I can describe this is that I am 36 years old on the outside but 80 on the inside, but I’m grateful! I am alive and thriving! Can you relate? Among the breast cancer community, I hear a lot of people saying this is the “new normal” and we need to learn to live with lymphedema (or being at risk for it for the rest of our lives!), joint pain, the fear of recurrence, quarterly diagnostic testing, mammograms, CT Scans, MRI’s etc. Unfortunately, we were the ones indoctrinated (not by choice) into a lifelong club, but don’t get me wrong, the pink sisterhood is a bond like no other and for that I am grateful. While the initiation process into this “club’ is grueling, the perspective gained makes the fight worth it! Cancer has actually made me a better person! Instead of focusing on what I cannot do and settling for the “new normal”, I am approaching 2018 as my year of REDISCOVERY. Rediscovering the things that matter most Rediscovering the activities I enjoy doing Rediscovering the foods I enjoy tasting (now that my taste buds have returned) Rediscovering how I can take a devastating experience and make a difference. Follow me on my rediscovery in 2018! There is so much more to learn about breast cancer and while I have gone through the traditional steps of chemo, surgery, and radiation, no one has given me the road map for what happens next. While several amazing women with inner strength have gone down the path of survivorship for 5 years, 10 years, and decades, understanding how being diagnosed with breast cancer manifests in terms of longterm treatment continues as rollercoaster ride; I am so glad you are on this journey with me! What have your experiences been like? I’d love to hear from you! Share Your Story.

The holidays are fast approaching and my mantra lately has been “2018 is going to be my year”. I have already starting outlining all of the New Year resolutions and goals I have for 2018 from vacations, career goals, to getting back into running and yoga shape, the list goes on! However, amidst the excitement of a new year with new beginnings and opportunities, it has also been hard to realize all of the hardship my body has gone through from treatments to surgery, radiation, and experimenting with various hormonal therapies. I thought the hard part was behind me, but accepting and understanding this next phase, this next phase that will most likely consist of 10 years of hormonal therapies to ensure breast cancer does not recur, is equally as hard, and I wasn’t expecting it to be! Are we ever prepared for what comes next? I think it all hit me when I was mid-air, on an airplane and heading south to visit my family for Thanksgiving. These feelings always come at the most inopportune time don’t they? I was doing what everyone usually does around Thanksgiving: -My bags were packed, -I was visiting family, -The holiday cheer was in the air, and 30,000 feet somewhere over New York, it hit me, “I had cancer”, wait no, “I survived cancer!” As if somehow, I forgot what a tumultuous year I had endured; my hair was growing back, my energy level was increasing, I was back to work etc. I was living the “normal life”. But out of the blue, mid-air, I started to panic. My mind started to race and all I could focus on was the millions of “what if” questions: “What if flying is going to cause me to get lymphedema” as I glanced down on my stylish compression sleeve from lymphadivas. “What if the cancer comes back”? I have been having a lot of joint pain lately. Has it spread to my bones? “What if the tingling feeling in my toes spreads and the neuropathy travels up my legs?” Maybe I should loosen my shoe laces. What is going on? That’s it, I thought to myself, I’m going to be that person on the plane that presses the flight attendant call button requesting that we land in DC, I needed to get off the metal missile jetting through the air at colossal speeds. A minute felt like an eternity and I was starting to wonder if I was ever going to make it to my final destination, in beautiful sunny Florida. This fear, anxiety, panic attack, or whatever you want to call it lasted only about 20 minutes. I’ve never experienced anything like this before nor was I expecting to! We can prepare as much as possible for the required protocol of breast cancer, the doctors can tell us all about the side effects and what we can expect from chemo, surgery and radiation, but what I was not prepared for was the mental health component associated with cancer. To some degree, it’s the underbelly of cancer we do not talk about because there is still such a stigma associated with it. I am determined to change that narrative! In fact, I think it is essential that we continue to share our stories and talk about the uncomfortable. The topics of fertility, dating, sex, identity, and mental health! This is all part of cancer care – treating the whole person, not just the disease. If the quality of life becomes too compromised, we tweak and adjust. Suffering is not an option; the only choice is living! The holidays can be stressful and bring up emotions we may or may not be prepared for. Here are a few tips for dealing with a diagnosis and the holidays: Remember, it’s ok to say “no”. Don’t overbook or over commit yourself Invite family and friends over to help with the cooking, you don’t have to do it all by yourself. Plus the social company can take your mind off of things too. Use services like PeaPod to have items delivered if it is too hard to get to the store, or ask a neighbor to pick up a few items for you if you can’t get out. Don't be afraid to ask for help. Take time during the day for yourself. Cozy up with your favorite book or magazine and enjoy reading with a cup of tea Plan a phone date with a long-distance friend Take a 15-minute walk, get outside and breathe in some fresh air Look in the mirror and tell yourself you are beautiful, smile, and think of one thing you are grateful for on this day. Happy Holidays from the SurvivingBreastCancer.org team Have a story you would like to share! Let us know! Interested in writing a Blog post? Let us know! #BreastCancer #holidays #stress #hormonaltherapy

Life threw me a curve ball and I handled it the best way I could, with dignity and grace. The mountains I had to climb now seem like bumps in the road. I was given terrible news - "you have cancer", but it wasn't the end of the world. I underwent multiple rounds of chemotherapy, I had been pricked and probed with shots and IV's, I had invasive surgery and was zapped with radiation for 6 weeks. All of these things were part of the plan, I knew they were coming. But what I was not expecting was how challenging returning to the workforce would be. This was supposed to be the easy part, right? The return to work (albeit while still undergoing treatment) is now just the next phase in the recovery process. However, I think there are a few things to acknowledge, maybe breakdown some misnomers, and offer personal advice as I reflect on my first week back: 1. You are back at work so you are all better now. The good news, yes, I am better and able to return to work and that is a great sign! However, depending on one's cancer journey there still may be a lot that the person is enduring behind the scenes. Some people may be open about their health journey with coworkers while others may keep it close to the vest. I think it is a good reminder that even though someone may look "healthy" and "all better" on the outside, there may still be a lot of pain on the inside. In my case, I am glad to be returning to work because yes, things are returning to a normalcy. But that doesn't mean I'm magically "cured". There are a number of "medical cocktails" I continue to take to ensure that breast cancer does not recur! 2. Understanding your sense of self The American Cancer Society suggests that returning to work helps promote a sense of self, purpose, and reminds one that they have a life outside of cancer. There are a lot of benefits that come from these daily interactions with colleagues. However, I want to bring to light that it can also be scary, and that's OK too! As someone who went through cancer treatments, I do feel different, I do feel like my perspective on life has changed, and although the circumstances of cancer were not ideal, this experience has forever changed and shaped me. There is acceptance and peace that comes with understanding yourself as a survivor. 3. Those who plan achieve Rethink Pink offers 5 valuable tips for transitioning back to the workforce and planning makes all the difference! Work can be stressful and induce anxiety on a normal day, let alone returning to work after going through such a life altering health event. A few tips that have helped me profoundly was centered around planning! For example, I rehearsed scripts. I knew a lot of colleagues would be visiting my office to say hello. This was fantastic, but I had to decide (prior) what information about my journey I was going to share. Did they need all of the grueling details, probably not. I picked a few funny stories about losing my eyelashes, or the new "punk rock" hair do I was rocking, and everyone had a good laugh. You cannot take yourself too seriously - Humor is key! Also, be sure to connect with your boss and HR. You have a lot of rights and protections which can also help if you are looking for accommodations as you return. In the U.S., we have the Rehabilitation Act and the Americans with Disabilities Act (ADA). Some people also benefit from the Family and Medical Leave Act (FMLA). 4. Managing Chemo Brain What was once debated as not being a legitimate side effect from chemotherapy, oncologists now acknowledge that chemo brain is a real condition impacting one's cognitive ability for up to 6 months post treatment, according to a 2017 study. We all want to preform well at work. Therefore, I have started to incorporate a few daily habits to offset this side effect. First, I am not afraid to take notes, or even ask colleagues if I can record a meeting, so that I can listen to it again later and ensure I have captured all of the key take-a-ways. I also set aside time at the end of the day to make a task list of where I left off on various projects and what priorities are set for tomorrow. This has been extremely helpful because now, when I walk into my office each morning, all of my notes, tasks, and to-do's are right there waiting for me. It not only helps with chemo brain, it reduces stress and anxiety too! 5. Finally, let's take some time to breathe The breath is one of the most powerful tools we have and is often underutilized. When was the last time you took a deep breath? You know, one of those breaths that fill up your entire lung cavity and travels deep down into your inner belly? Unless you are taking a big sigh of relief, or in a yoga class, taking big belly deep breaths are not unconscious acts. When you take longer inhales and exhales, you are immediately sending signals to your mind which trigger the nervous system to return to a state of calmness. While we may not all have time to attend a yoga class or sit still and meditate, I would recommend practicing breathing techniques if you notice yourself becoming anxious, heading into a meeting, or before responding to emails. Within seconds you become more mindful and back in control, empowered to tackle the day! #BreastCancer #Returningtowork #Work #Cancer