Breast cancer wasn’t something you expected to face. But here you are. You’ve been told you have early-stage hormone receptor-positive HER2-negative (HR+/HER2-) breast cancer. As well as minding your physical health, don’t forget your emotions, too. Here’s how to take care of yourself, inside and out.

You need to be your own best advocate. Talk with your care team about your diagnosis, treatments, side effects, and more. Don’t worry that you might be seen as complaining or annoying to the doctor. Make your needs and wishes known. If a treatment seems like it won’t work for you, ask if there’s another one to try. If you speak up, you can feel more in control.

Accept the feelings you have about your diagnosis. It’s OK to be mad or sad and not “put on a happy face” all the time. Try to take some comments from friends and family with a grain of salt. Well-meaning people may try to cheer you up by saying things like, “They caught it early,” “Everything happens for a reason,” or “My [fill in the blank] had breast cancer and is fine now.”

It’s important to realize when your emotions go off the rails. Depression and anxiety are common in people with cancer. Here’s what to watch out for: 

Anxiety may make you feel: 

• Nervous, worried, or cranky
• Tired or fatigued
• Unfocused

Depression may make you feel: 

• Very sad, maybe even tearful 
• Uninterested in doing things you normally love 
• Unmotivated
• Either like you don’t want to eat, or you want to eat more

If your emotions are getting in the way of your daily life, talk to your health care team. 
 

You’re fighting cancer, and if people want to help, let them. Accept offers of meals or help with housework. Ask for what you need.

Consider joining a breast cancer support group that fits your specific needs. Support groups can be valuable sources of emotional support and practical advice, like how to manage side effects, stress, and more. You may have to try a few groups before you find a good fit. 
 

Breast cancer and its treatments can put a chill on your sex life. A number of things can play into this. Surgery or hair loss can make you self-conscious about how you look. Or treatments can cause discomfort or a change in hormone levels. Explain what’s going on to your partner. Reach out to your support group. Talk to your health care team. Medicines or lubricants can help with pain or other discomfort.

At this time, It’s important to make good lifestyle choices. 

• Eat a low-fat diet high in whole fruits, vegetables, lean proteins, and whole grains.
• Drink 8 ounces of water eight times a day. 
• Steer clear of alcohol and caffeine. (Both are dehydrating.)
• Quit smoking. 

Ask your health care team what to do if breast cancer treatments are affecting your appetite or your ability to keep food down. Adding foods with ginger root can help with nausea, for example. 
 

Exercise is a big part of breast cancer self-care. It can improve your mood, help you have more energy, and make you sleep better. Ask your doctor first, but aim for at least 20 minutes of medium-intensity exercise every day. Some ideas include:

• Walking or jogging 
• Swimming
• Bicycling 

Exercise also can help decrease hot flashes, keep your digestive system regular, and improve other physical symptoms. 
 

Activities that you enjoy – and keep you moving – can lift your spirits. These include: 

• Golfing
• Gardening 
• Playing with your dog 
• Dancing 

Work in things that are fun with your other aerobic exercise. 
 

Find a healthy way to unwind. Deep breathing, guided thoughts, and mindfulness can help with stress and anxiety. 
 

Try taking a trip in your mind:

• Close your eyes, breathe deeply, and imagine yourself at a beach or wherever you’d like to go. 
• Use all your senses to immerse yourself in the beauty of your imaginary “happy place.” 
• Feel your toes in the sand, smell the salty air, hear the waves, or see playful birds on the shoreline.
   

Art therapy is a form of psychotherapy. It can help with three common side effects of breast cancer treatment: fatigue, anxiety, and depression. It’s a way to express your feelings when talking about them is uncomfortable. Draw, paint, work with clay – whichever medium you like. Talk to your health care team about art therapy programs that might be available in your area.

Music therapy can improve your quality of life when you are going through breast cancer treatment. It may distract you from unpleasant thoughts and feelings. It may help lessen pain and anxiety. Listening to music, writing it, or performing it can be done with a therapist, in a group, or on your own.

Breast cancer may “reset your compass” and help you appreciate what makes your life special. Use this time to read that book you’ve been meaning to start, enjoy a good cup of tea, or rekindle a friendship. Consider restarting a hobby you once loved or starting a new one. Whatever you choose, take time to do what really brings you joy.