The After Cancer Blog

The relationship between stress and breast cancer has been widely studied, but remains complex. While current evidence does not confirm that stress directly causes breast cancer, researchers continue to explore how long-term psychological and biological stress might influence its development or progression, particularly through immune function, inflammation, and lifestyle changes. This article outlines what we currently know about stress in its two forms - psychological and oxidative - and how both may interact with breast cancer biology. It also provides guidance on stress management practices that can support emotional and physical health throughout the cancer journey. Does stress cause breast cancer? Let’s start with the big question. A comprehensive systematic review published in Clujul Medical  in 2018 analyzed 52 studies conducted between 1966 and 2016, encompassing over 700,000 women and more than 29,000 breast cancer cases. The findings were mixed: 26 studies  suggested a positive association between stress (including personal traits and stressful events) and breast cancer incidence. 18 studies  found no significant association. 8 studies  were inconclusive or could not be classified. The review concluded that while there might be a possible link between stress and breast cancer, especially concerning stressful life events, the evidence is not definitive due to methodological differences among studies and the absence of a meta-analysis.  However, the story doesn’t end there. Many experts believe that chronic stress may still affect cancer indirectly , by: Increasing inflammation Weakening the immune system Worsening lifestyle factors (like poor diet, alcohol use, and physical inactivity) In other words : while stress may not cause breast cancer, it can create the conditions where cancer is more likely to thrive or become harder to treat. Understanding oxidative stress and its role There’s another type of stress you don’t feel emotionally, but your body feels it hard: oxidative stress . Oxidative stress happens when the balance between free radicals (unstable, damaging molecules) and antioxidants (protective molecules) is thrown off. This imbalance can: Damage DNA, proteins, and cells Lead to mutations that promote cancer Help tumors grow and spread faster In breast cancer cells, oxidative stress is often higher than in healthy cells. This contributes to: More aggressive tumor behavior Increased resistance to chemotherapy Faster progression of the disease The interaction between psychological and oxidative stress These two types of stress aren’t the same, but they feed into each other . Psychological stress can worsen oxidative stress by increasing behaviors like smoking, drinking, or skipping meals. Oxidative stress can worsen psychological stress by increasing fatigue, inflammation, and the body’s vulnerability to illness. Together, they create a cycle that impacts both the mind and the body, especially during cancer treatment. Strategies for managing stress There’s no one-size-fits-all approach to reducing stress, but even small shifts can make a big difference: Lifestyle tips Eat a diet rich in antioxidants (berries, leafy greens, nuts, olive oil) Stay active with low-impact movement (walking, yoga, dancing) Reduce alcohol and avoid smoking Rest and sleep help the body reset and heal Mental well-being Mindfulness and relaxation exercises Talk therapy or support groups Creative activities like art, music, or journaling Laughter, play, and connection (they work!) Final thoughts While research hasn’t established a direct link between stress and the development of breast cancer, it’s clear that stress affects how we feel, heal, and live, especially during and after a cancer diagnosis. Long-term stress can influence lifestyle, lower immunity, and make it harder to cope with treatment or recovery. That’s why addressing stress isn't just a “nice to have.” It’s a meaningful part of caring for the whole person, not just the illness. Whether it’s through quiet moments, nourishing food, gentle movement, or honest conversations, finding space to care for your emotional well-being is not a distraction from healing. It’s part of it. You deserve support that acknowledges every part of what you’re going through, physical and emotional, seen and unseen.

Navigating a prostate cancer diagnosis brings both physical and emotional challenges. While stress is a natural response to uncertainty, treatment, and change, its potential impact on cancer itself is still being explored. Current evidence does not suggest that stress directly causes prostate cancer, but there is growing interest in how chronic psychological stress might influence the disease’s progression and the body’s ability to cope with treatment. Unlike some other cancer types, there is no conclusive evidence that psychological stress causes prostate cancer. However, several studies suggest that stress may affect how the disease progresses and how the body responds to treatment. Long-term stress can lead to the persistent release of hormones like cortisol and norepinephrine. These hormones: May weaken immune system function Can promote inflammation Affect how cells grow, repair, or die While this doesn’t mean stress alone drives cancer growth, it does suggest that a body under chronic strain may have a harder time mounting a strong immune defense, which could influence how well it copes with cancer over time. Stress and the body's defenses The body has natural ways of detecting and eliminating abnormal cells. A healthy immune system can often play a role in limiting the growth of some cancers, including prostate cancer. But chronic psychological stress can disrupt this system by: Lowering the number and activity of immune cells Increasing systemic inflammation Interfering with hormone levels that regulate recovery and healing The role of stress management in prostate cancer care Stress cannot always be eliminated, especially in the face of a cancer diagnosis, but it can be acknowledged and supported . Addressing emotional well-being is a meaningful part of cancer care, and studies suggest that managing stress may improve: Emotional resilience Immune system performance Sleep quality Treatment recovery Practical strategies may include: Mindfulness practices : meditation, deep breathing, body scans Psychological support : talking to a therapist or joining a cancer support group Physical movement : walking, yoga, or stretching to release tension Creative expression : journaling, music, or art as an emotional outlet Connection and rest : time with loved ones, nature, or simply doing less Final thoughts While stress does not cause prostate cancer, the experience of living with the disease often comes with emotional weight. And that emotional weight matters, not only to your peace of mind, but to how your body responds to treatment, fatigue, and daily challenges. Taking care of your mental health is not a luxury, it’s part of whole-person care. Finding ways to reduce or soften the impact of stress can bring more stability, clarity, and strength to the cancer journey. You deserve support for all parts of this experience, including the parts no one else can see.

Colorectal cancer (CRC) is influenced by a complex interplay of genetic, environmental, and lifestyle factors. While psychological stress is not a direct cause of CRC, emerging research suggests that chronic stress may impact the disease's progression and the body's ability to respond to treatment. This article explores the relationship between stress and colorectal cancer, focusing on the role of the gut microbiome, inflammation, and lifestyle factors, and offers strategies to support overall well-being. The impact of chronic stress on colorectal cancer Chronic psychological stress can lead to physiological changes that may influence cancer progression. Prolonged stress activates the hypothalamic-pituitary-adrenal (HPA) axis, resulting in elevated cortisol levels, which can suppress immune function and promote inflammation. These changes may create an environment conducive to tumor growth and metastasis. Recent studies have highlighted the connection between chronic stress and alterations in the gut microbiome. Stress-induced dysbiosis, or imbalance in gut bacteria, can compromise the intestinal barrier, leading to increased inflammation and potentially facilitating cancer progression. For instance, a study presented at UEG Week 2024 demonstrated that chronic stress in mice led to a reduction in beneficial Lactobacillus species, weakening the immune response against tumors . The gut microbiome's role in colorectal cancer The gut microbiome plays a crucial role in maintaining intestinal health and modulating the immune system. Dysbiosis has been associated with the development and progression of CRC. Certain bacterial strains, such as Fusobacterium nucleatum and pks+ Escherichia coli, have been implicated in promoting inflammation and producing genotoxins that can damage DNA . Chronic stress can exacerbate dysbiosis, leading to a decrease in beneficial bacteria and an increase in pathogenic species. This imbalance may contribute to a pro-inflammatory state, further promoting carcinogenesis. Moreover, stress-related changes in the microbiome can affect the metabolism of dietary components, influencing the production of short-chain fatty acids like butyrate, which have protective effects against CRC. Strategies for managing stress and supporting gut health Addressing psychological stress and promoting a healthy gut microbiome are essential components of colorectal cancer prevention and care. Here are some strategies: Lifestyle approaches Nutrition : incorporate a diet rich in fiber, fruits, vegetables, and whole grains to support beneficial gut bacteria. Physical activity : engage in regular exercise to reduce stress and promote gut motility. Sleep : aim for 7–9 hours of quality sleep each night to aid in stress reduction and immune function. Emotional well-being Mindfulness and relaxation : practice meditation, deep breathing exercises, or yoga to manage stress. Therapeutic support : seek counseling or join support groups to share experiences and coping strategies. Social connections : maintain relationships with friends and family to provide emotional support. Implementing these strategies can enhance quality of life and may positively influence treatment outcomes. Final thoughts While psychological stress is not a direct cause of colorectal cancer, its impact on the body's physiological processes, particularly the gut microbiome and immune system, underscores the importance of holistic care. By addressing stress and supporting gut health through lifestyle modifications and emotional support, individuals can take proactive steps in colorectal cancer prevention and management.

Brain tumors, though relatively rare, present significant challenges due to their location and impact on neurological function. Whether benign or malignant, can bring a wide range of physical, emotional, and cognitive challenges. While the exact causes of brain tumors remain largely unknown, various factors have been studied for potential links, including genetic predispositions and environmental exposures. One area of interest is the role of psychological stress. Can stress influence the development or progression of brain tumors? And if so, how? This article explores what we currently know - and don't know - about the relationship between stress and brain tumors, with special attention to emerging findings on glioblastoma, and reinforces the importance of supporting emotional health during a cancer journey. Current scientific evidence does not support a direct causal link between psychological stress and the development of brain tumors. According to the Preston Robert Tisch Brain Tumor Center at Duke University, while stress is associated with various health issues, there is no scientific evidence to suggest that stress can cause brain tumors. However, stress can influence the body's physiological processes in ways that may affect tumor progression. Chronic stress can suppress immune function, promote inflammation, and lead to hormonal imbalances, all of which can create an environment conducive to cancer development and progression. Why Glioblastoma gets the spotlight in stress research Most of the existing studies that link stress and brain tumors focus on glioblastoma , an aggressive and fast-growing type of brain cancer. This focus is due to glioblastoma’s biological complexity and the urgency for new treatment insights. Recent studies suggest that: Chronic stress may influence tumor progression through specific biological pathways. One study found that stress could promote glioblastoma growth via the DRD2/ERK/β-catenin signaling axis . Another showed that stress hormones like dopamine and norepinephrine may interact with tumor cells, potentially making them more resistant to treatment. That said, it’s important to clarify: These findings are specific to glioblastoma and based largely on preclinical models. There is no current evidence that stress accelerates other types of brain tumors in the same way. Stress and the body: A holistic perspective Even if stress doesn’t cause or worsen all brain tumors directly, it can still affect the overall experience of illness . Chronic stress may: Lower immune response Worsen fatigue and cognitive fog Increase sleep disturbances Interfere with emotional regulation and coping This is especially important in brain tumor care, where symptoms already overlap with stress-related effects. Supporting mental health is essential. The importance of stress management While stress may not directly cause brain tumors, managing stress is crucial for overall health and well-being. Chronic stress can negatively impact various bodily systems, including the immune and endocrine systems, which play roles in cancer development and progression. Effective stress management strategies include: Mindfulness and meditation : to calm the nervous system Light movement or physical therapy , depending on ability Psychological support : including counseling or oncology-specific therapy Rest and gentle structure : balancing activity with restorative time Social connection : whether through family, friends, or support groups Implementing these strategies can enhance quality of life and may positively influence health outcomes. No one strategy fits all. What matters most is creating moments of ease, presence, and safety, even in uncertainty. Final thoughts While the direct link between stress and brain tumor development remains unproven, the impact of stress on overall health is well-documented. Chronic stress can influence bodily systems in ways that may affect cancer progression. Therefore, incorporating stress management into daily routines is a valuable component of holistic health care, especially for individuals diagnosed with brain tumors.

Weight gain can be an unexpected and frustrating part of the cancer experience, especially when patients feel like they’re doing “everything right.” For some, the gain is subtle; for others, it can be more significant, affecting both physical and emotional well-being. While much attention is given to cancer-related weight loss, it’s equally important to acknowledge the causes of weight gain across different types of cancer, how it affects patients, and what can be done about it. This article explores how ovarian, breast, and thyroid cancers can contribute to weight gain and offers insight into why it happens - often as a side effect of the very treatments designed to help. Ovarian cancer and weight gain Why it happens Reduced physical activity : Fatigue and low energy are common during treatment, often leading to decreased movement and lower calorie expenditure. Side effects of treatment : Chemotherapy and hormone therapy may directly cause weight gain or lead to fluid retention (edema). Certain medications can also slow down metabolism, making weight management more difficult. Changes in eating habits : Some patients may eat more due to stress, anxiety, or cravings. Others find that eating helps with nausea, leading to increased calorie intake. What to keep in mind Weight gain in this context is not about lack of willpower. It's a response to a complex mix of physical and emotional changes. Movement, even light walking or stretching, when possible, may help balance energy levels. Nutritional guidance from a specialist can also be helpful in navigating appetite changes. Breast cancer and weight gain Why it happens Hormonal treatment effects : Anti-estrogen therapies like tamoxifen or aromatase inhibitors can lead to fat accumulation , especially around the abdomen and hips, and can reduce muscle mass - changing body composition and contributing to weight gain. Reduced physical activity : Treatment-related fatigue, pain, or recovery from surgery often leads to less movement, lowering metabolism. Changes in eating habits : Some patients eat more due to emotional stress, to cope with nausea, or as part of comfort-seeking behaviors. Metabolic changes : Chemotherapy may reduce metabolic efficiency, making it harder to burn calories even with normal activity levels. What to keep in mind Understanding that treatment-related weight gain is a common and biologically driven outcome can ease some of the guilt or frustration patients may feel. Supportive interventions - like strength-based physical therapy, dietary support, and fatigue management - can help restore balance over time. Thyroid cancer and weight gain Why it happens Hormone disruption : The thyroid gland plays a central role in metabolism. Treatments for thyroid cancer - including thyroidectomy (removal of the gland) and radioactive iodine - often suppress or eliminate thyroid function, slowing metabolism. Thyroid hormone replacement challenges : After treatment, patients typically take thyroid hormone replacement. If the dosage isn’t properly adjusted, it may not fully restore normal metabolic function, leading to weight gain. What to keep in mind Post-treatment weight changes are often linked to hormone regulation rather than lifestyle alone. Regular follow-ups with endocrinologists to monitor thyroid hormone levels are essential, and even small medication adjustments can make a significant difference in energy and weight management. Final thoughts Weight gain during or after cancer treatment can feel confusing, especially when you're trying to take care of your health. But these changes often reflect complex biological processes, not personal failure. Whether driven by hormones, fatigue, medication, or emotional stress, your body is doing its best to respond to a very difficult situation. Support exists, from medical professionals to nutritionists to community groups, and with time, many patients find ways to regain balance and confidence in their bodies again. Every body changes during cancer. What matters most is how we care for it, and for ourselves, in the process.

We recently shared a post on our Instagram that really resonated with our community - it sparked a wave of comments and shares, and I wanted to share it here with all of you, in case you missed it. Survivorship starts the moment you're diagnosed. It doesn’t begin when you ring the bell or finish treatment. It begins the day you're told, "You have cancer." From that moment on, you're navigating something immense - physically, emotionally, mentally, and spiritually. Survivorship is about more than your body. Healing isn’t just medical. It includes rebuilding your energy, managing fear and uncertainty, making sense of shifting identities, and figuring out how to live in a changed body. It’s a full-spectrum experience—and it deserves full-spectrum care. Life after treatment isn’t always a celebration. Many survivors feel lost, anxious, or unsure once treatment ends. That’s normal—and deeply human. Survivorship can be isolating, especially when the world assumes you're “done.” Some of the most common survivorship experiences include: Fear of recurrence Fatigue that doesn’t go away Changes in body image Relationship shifts Identity questions Rebuilding trust with your body Survivorship needs support, too. It ’s not just follow-up scans and checkups. Survivorship care includes emotional support, connection with peers, and lifestyle tools to help you feel whole again. At The After Cancer , this is where we meet you. Our platform is designed for the part of the journey no one prepares you for. We offer group sessions, expert guidance, and a community that understands what life after cancer really looks like. 💛 You’re not alone - and you’re not expected to figure it all out on your own either. We’re here to walk with you.

Fear of recurrence is a new type of anxiety we didn't ask for. It usually starts with something small. A weird ache. A routine scan. A random headache that lingers a little longer than you'd like. And just like that, you’re back there again - heart pounding, thoughts racing, googling symptoms you already know too much about. “What if the cancer is back?” If you’ve ever caught yourself spiraling with that question, I want you to know this: You’re not broken. You’re not overreacting. You’re not alone. What you’re experiencing has a name. It’s called Fear of Recurrence, and it’s one of the most common emotional struggles that shows up in life after cancer. It doesn’t care how long it’s been since your last treatment or how “healthy” you look and feel now. It doesn’t check your calendar or wait for a convenient time. It just shows up and it’s exhausting. So how do we live with fear of recurrence? Let’s start here: you’re allowed to be scared. Fear is your brain doing its job after a major trauma. You’ve been through something life-altering, and your body remembers. So when something feels off, even slightly, the alarms go off because your body wants to protect you. But you can learn to pause and check in before the spiral takes over. Here are a few gentle questions to ask yourself: Has this symptom lasted more than 2 weeks? Is it getting worse over time? Am I feeling overwhelmed or panicked? If the answer is yes, it’s time to reach out to your care team. You deserve peace of mind, and your providers are there to help. If the answer is no, it’s okay to pause. Breathe. Go outside. Text someone who gets it. You’re allowed to feel fear. Name it out loud: “This is fear.” Fear of recurrence doesn’t go away overnight. It fades in and out. Some days are loud, others are mercifully quiet. But over time, with the right tools and support, it gets easier to carry. You don’t have to do it alone. Join a support group. Talk with other survivors. Learn tools to manage anxiety. Let yourself be held - by community, by care, by kindness. Healing after cancer isn’t linear and neither is peace of mind. But it’s possible. And you’re already on your way!

Kate Middleton illustration done by AI We hadn’t talked much about Kate Middleton’s cancer journey until recently. The Royal Family has kept her diagnosis and treatment details mostly private. What the public has seen are short glimpses with curated videos and careful messaging. But despite the lack of transparency, it’s hard not to be moved. Her most recent video hit home. In it, she speaks candidly about what the road to recovery has been like. And it made one thing very clear: everyone needs survivorship support. Everyone. Even Kate. She has access to the best doctors, the best hospitals, the best of everything. Yet what she shared is exactly what I’ve heard from countless patients - again and again: “The road to recovery is difficult.” “The whole experience is a rollercoaster.” “Getting back to normal is hard.” “I’m no longer in touch with my medical team, but I’m also not functional at home like I used to be.” “This phase is lonely, and support would be so valuable.” These words echo in our community every day. And in some ways, it breaks my heart. Because if someone like Kate Middleton doesn’t get that support, what does that say about what’s available for everyone else? At the same time, her vulnerability gives me strength. It reminds me why we’re building what we’re building. At The After Cancer, our mission is to show up in exactly that gap. We know survivorship isn’t a luxury, it’s a necessity. The time after treatment isn’t a simple return to normal. It’s a whole new stage that requires care, support, and compassion. And right now, it’s the most overlooked part of the cancer experience. I appreciate how Kate is managing public expectations. She’s choosing not to attend some of her usual royal events. She’s making space for healing. That’s something we always suggest to our patients - listen to your body, set boundaries, protect your energy. I hope her words spark new conversations around what survivorship really looks like. Because cancer doesn’t end with treatment. And recovery isn’t something anyone should have to figure out alone.

“You Should Be Back to Normal by Now…” How many times have you heard those words? Maybe it came from a well-meaning friend. A co-worker. A family member. Or maybe, it was the quiet voice in your own head. There’s an expectation that once cancer treatment ends, everything snaps back into place. That your energy returns. That your body feels familiar again. That your life resumes where it left off. But for many survivors, that’s far from reality. After treatment ends, the healing begins and it’s rarely fast, easy, or linear. The body is recovering. The mind is catching up. The heart is processing a thousand emotions that couldn’t be fully felt in survival mode. You might: Still feel exhausted - not just tired, but bone-deep fatigue that doesn’t lift with rest. Mourn what’s changed - in your body, your identity, your relationships, your outlook. Struggle with the invisible - fear of recurrence, cognitive fog, a sense of disconnection. Feel like a stranger in your own skin - navigating scars, hormonal changes, new limitations. And through it all, you may be wondering if you’re doing something wrong. You’re not. Healing after cancer is not a return to the old you. It’s the slow and deeply personal process of learning how to live again in a body and life that have been forever changed. You are allowed to take your time. You are allowed to rest. You are allowed to grieve and grow and feel messy and uncertain. There’s no timeline. No finish line. No “normal” to get back to. There is only your pace. Your process. Your healing.

There’s a quiet shift that happens after cancer. Everyone talks about the loud shifts that cancer survivors go through: the side effects, the body image, the trauma, etc. But there's a quiet shift that happens after cancer too. It’s the shift in how you relate to others. The way conversations land differently. The way certain friendships feel more distant, while others feel newly essential. If your relationships feel different after cancer, you’re not imagining it. You’ve changed, and that’s okay. You’ve been through something life-altering When you’ve faced something that shakes your foundations, like a cancer diagnosis and everything that comes after, it changes you. The “you” before cancer and the “you” after may not be the same. That transformation is not just physical ; it’s emotional, spiritual, and deeply personal. And it can ripple into your relationships. People may still see you as who you were before cancer. But inside, you might feel like you’re still figuring out who you are now. That’s not a sign of failure. It’s a sign of growth. Some conversations may feel surface-level You’ve likely had profound thoughts about life, mortality, spirituality, and what really matters to you now shifted. So when the conversation swings to weekend plans or weather updates, it might feel… off. Dull. Disconnected. It’s not that you’re incapable of lighthearted talk. It’s just that you’ve glimpsed the deeper layers of being human. And now, small talk might feel smaller. You’re not being dramatic. You’re being honest. Boundaries might need to shift After cancer, your energy becomes sacred. You learn, sometimes the hard way, that not every commitment deserves your time . That not every relationship feeds your soul. It’s okay to say no. It’s okay to set limits. It’s okay to choose inner peace over pleasing. The people who care for you will understand. And the ones who don’t? Letting go of those ties might be part of your healing too. Others might not fully understand Even when surrounded by people, you can feel deeply alone . Not because you’re unloved, but because survivorship is often invisible. Friends and family may not see the ongoing emotional labor. The late-night spirals. The body image battles. The medical trauma. The fear of recurrence that creeps in without warning. It’s not that they don’t care. It’s that they can’t fully know, unless they’ve lived it. That’s why finding people who do  get it, like fellow survivors and supportive communities, can feel like a lifeline. You may crave new connections As you change, your circle might too. You may find yourself seeking out others who understand the language of scars and strength. People who know how to hold space without needing to fix you. People who say, “Me too,” instead of “Move on.” Support groups. Peer circles. Honest conversations. These aren’t luxuries, they’re part of your emotional recovery. You deserve connections that honor who you are now. You are not alone I truly believe survivorship deserves just as much care as treatment. That includes supporting you through the relational changes that follow a life-altering experience. If you’re craving a space where you can show up as you are — no mask, no filter, no need to explain — we’re here. Our 10-day free trial is a gentle way to start, with support that truly meets you where you are. 👉 Start your free trial today Because you deserve to be seen.

Finishing cancer treatment is often celebrated as the finish line — the point where you finally get to breathe. But for many survivors, it’s not the end of the journey . It’s the start of a new chapter with its own challenges, questions, and needs. The role of your oncologist Your oncologist will always be a cornerstone of your care . They know your medical history inside out, monitor your scans, and are the ones who stood beside you through the hardest days. But survivorship care is about more than follow-up appointments and test results. It’s about rebuilding your health physically, emotionally, and mentally in a way that supports your whole life. That’s why survivorship is a team effort . And while you might not need every type of expert all the time, knowing who can be in your corner and when to bring them in can make all the difference. Your oncologist and primary care provider (PCP) can help guide you to the right people, but here’s a closer look at who might be part of your care team. Integrative Physician Looks at your whole health, not just your cancer history. Helps manage chronic symptoms like fatigue, brain fog, and hormonal changes — things that may linger long after treatment ends. Specialists (Cardiologist, Endocrinologist, etc.) Cancer treatment can affect your heart, thyroid, bones, or hormones. Depending on your needs, specialists can monitor and treat these areas. Your oncologist or PCP will know when it’s the right time to bring them in. Psychologist or Therapist Survivorship isn’t just a physical process, it’s an emotional one too. A therapist can help you navigate fear of recurrence, grief, or anxiety, and support your mental well-being as you adjust to life after treatment. Nutritionist Food can be one of your most powerful tools for recovery . A nutritionist can guide you on how to fuel your body, address gut health issues, manage weight changes, and reduce inflammation — all tailored to your post-treatment needs. Physical Therapist If you’re dealing with lingering pain, lymphedema, or need to rebuild strength and mobility, a physical therapist can help you heal safely and effectively. They can also support recovery from surgery or radiation-related changes in movement. Health Coach Sometimes you need someone to help you stay on track with your wellness goa ls. A health coach can keep you accountable , guide you in creating sustainable habits, and support you in making lifestyle changes that may help reduce your risk of recurrence. Think of this list as a wish list. Not everyone will need such an extensive team, and not everyone can afford it. I know that many of these experts aren’t always available in hospitals or covered by insurance. But there are other ways to access this kind of support — and that’s exactly why we created The After Cancer . So you don’t have to figure it out alone. What matters is that you have the right support for where you are right now and that you know it’s more than okay to ask for help. At The After Cancer , we connect survivors with the resources, experts, and community they need to thrive. You can start with our 10-day free trial  and see how the right support can make all the difference in your life after cancer.

“I went to the woods because I wished to live deliberately, to front only the essential facts of life.” – Henry David Thoreau What is Forest Bathing? Forest bathing, or shinrin-yoku  in Japanese, is the simple act of spending unhurried, mindful time in nature. It is not a hike to finish, a step count to hit, or a workout to endure. Instead, it is about slowing down, opening your senses, and letting the forest help calm your mind and body. Roots in Japanese tradition The practice was formally named in 1982 by Tomohide Akiyama, director-general of Japan’s Forestry Agency. The term shinrin-yoku  translates to “forest bathing,” reflecting an immersive experience where you “soak in” the atmosphere of the woods. Over the decades, Japan invested in making forest bathing accessible to everyone. The Forestry Agency designated over a thousand “Recreation Forests” and created accredited “Forest Therapy Bases” with safe walking paths, trained guides, and rest facilities. Research by scientists like Yoshifumi Miyazaki and Qing Li helped explain its benefits, showing links to reduced stress and improved immune function. The movement spread worldwide. South Korea built “Healing Forests” into national health policy, while in North America and Europe, trained forest therapy guides now offer sensory-focused walks. Even healthcare systems, such as England’s “green social prescribing” initiative, are connecting patients to nature as part of mental health care. What it looks like in practice A forest bathing session can last anywhere from 30 to 90 minutes in any safe, green space. You walk slowly, pause often, and tune in to your senses: Sight  – notice the play of light through leaves Sound  – hear the wind or a bird’s call Smell  – take in the scent of earth and wood Touch  – feel the texture of bark or the coolness of air Taste  – breathe in and sense the freshness on your tongue You can do it alone or with a guide who offers gentle invitations, like noticing shades of green or feeling the ground beneath your feet. There is no goal to reach. The forest does the work, you simply allow yourself to receive it. Forest Bathing: The Science of Why It Works You step onto a shaded path. The air feels cooler, softer. The scent of pine lingers as sunlight dances through the leaves. Within minutes, something shifts inside you. It is not just in your head. Decades of research from Japan, Korea, Europe, and North America show that spending time in nature creates real, measurable changes in the body and mind. For people living with or after cancer, these changes can help improve daily life and long-term health. Lower stress:  Time in forests can reduce cortisol, the body’s main stress hormone, by up to 15%  compared to urban settings. Even sitting quietly among trees can help your nervous system relax, leading to better sleep, steadier energy, and a calmer mood. Stronger immunity:  Forest trips can boost natural killer (NK) cell activity,  a key part of your immune defense, for a week or more. Scientists believe this is partly due to breathing in phytoncides , natural compounds released by trees. Better symptoms:  Large reviews involving thousands of cancer survivors link nature time to less fatigue , less pain , less anxiety , and better sleep quality . Some survivors even describe it as one of their most helpful coping tools. Lower inflammation:  Studies show that forest visits can reduce markers of inflammation, such as IL-6  and TNF-alpha , which supports heart health, brain function, and immunity. And you do not need to escape to deep wilderness. Just 15–30 minutes  in a safe, green space, walking slowly, breathing deeply, can start the process. The forest does the work. You simply need to show up. Ready to Try It? Forest bathing is simple, accessible, and supported by strong science. Whether you are in treatment, recovering, or building a healthy life after cancer, a little time among trees can help lower stress, lift your mood, and support your body’s natural balance. If you would like expert guidance or a community to join you, explore: Association of Nature and Forest Therapy (ANFT)  –   anft.earth  offers information about forest therapy and a directory of certified guides across the country. Forest Bathing Finder  –   forestbathingfinder.com  lists guided walks nationwide, making it easy to find one near you. Step outside, slow down, and let the forest do the rest.  The information in this article is supported by: Effects of forest bathing (shinrin-yoku) on levels of cortisol as a stress biomarker: a systematic review and meta-analysis The impact of greenspace or nature-based interventions on cardiovascular health or cancer-related outcomes: A systematic review of experimental studies Nature-Based Interventions and Exposure among Cancer Survivors: A Scoping Review