Coping with emotions

Emotional support after a diagnosis

When you’re told you have cancer, it’s common to have strong feelings. For people living in rural and regional areas, the emotional impact can feel bigger. You might worry about being far from your specialist and treatment team, or about being a burden on family or community members.

If you are finding it difficult to cope, talk to your GP or cancer care team. They may refer you to a psychologist or counsellor. Ask your GP about accessing a mental health treatment plan. This can reduce the cost of appointments.

You can also call Cancer Connect on 13 11 20 to talk to a qualified professional. They may be able to connect you to a trained volunteer who has been through a similar cancer experience.

Ways to manage your emotions after a cancer diagnosis

You might find some of these strategies helpful in managing how you feel after a cancer diagnosis and during treatment. If you’re experiencing high levels of distress, talk to your cancer care team, GP or call Cancer Connect on 13 11 20. For 24-hour support, call Lifeline on 13 11 14.

Stay connected in your community

Living in a rural or regional area can shape how a cancer diagnosis feels – and how you talk about it. In a small town, news travels fast. Some people find that their community rallies around them with meals, lifts and offers of help. Others may want to keep their diagnosis private. Many people are used to getting on with things and not asking for help. But cancer is not something you need to push through alone. You might start by telling one or two people you trust.

Look after yourself

If your health allows, being active, eating healthy food and drinking plenty of water can help you cope with the emotional stress of cancer and its treatment. It can also help to focus on maintaining or improving your sleep. If you are travelling for treatment or staying away from home, try to keep small routines that support your wellbeing.

Clear your mind

Yoga, meditation and breathing exercises can help you feel more in control, reduce stress and anxiety, and improve mood. Some services are available online if you don’t have access locally. Listen to Cancer Council’s podcast series Finding Calm During Cancer.

Talk to people who understand

If you live outside a major city, you may not have easy access to support groups or people who have been through a similar experience. Connecting with others who understand what you’re going through can help. Call Cancer Connect on 13 11 20 to see if there are online or telephone support groups or someone you can talk to who has had a similar cancer experience and lives in a rural or regional area.

Focus on one day at a time

Thinking of all the “what-ifs” can feel overwhelming. It can help to focus just on the next step. Taking things one day at a time can make challenges feel more manageable – especially if you are balancing appointments, travel or time away from home.

It’s okay to ask for help

Accepting help is not a sign of weakness. Letting people know what you need – whether that’s a meal, a lift, or someone to check in on the farm or family – gives your community a way to support you. There are also apps (e.g. Gather My Crew) that make it easy for family and friends to organise practical support.

Find out what to expect

Learning about cancer and its treatment can help you make decisions and feel more in control. Learn at your own pace, so you don’t feel overwhelmed. It might be useful to bring a family member or friend to appointments for support and to take notes. You can also ask to record the appointment with the doctor’s consent. Many doctors now also use AI tools to record and transcribe visits – you can ask for their notes.

You can feel isolated living in a remote area. Online mindfulness and tai chi classes have been a great way to reach out and not feel stuck at home.

Mary