Stress can quietly build up, especially when you're navigating cancer care. You may notice it as racing thoughts, tense shoulders, trouble sleeping—or just a constant unease. You're not alone. 

The good news: there are simple, proven techniques that can help your body and mind find a sense of calm. These techniques—used by many people living with cancer—can improve mood, ease physical discomfort, and help you feel more grounded. 

Below are 4 ways to support your well-being. 

Try one, try them all, and take what works for you.

Breathing may seem simple, but when done with intention, it becomes a powerful way to relax your body and calm your mind. 

Try this: Breathe in slowly through your nose for a count of five, letting your lower belly rise. Hold for five counts. Then exhale slowly through your mouth for five counts. Repeat this cycle 10 times. (It’s the repetition of this deep breathing action that contributes to relaxation.) Feel free to change the count for your comfort.  

This steady, rhythmic, deep breathing can lower anxiety, reduce tension, and help you feel more present. 

Helpful resources: 

• 4-7-8 Clam Breathing Exercise 

• Calm: Take a Deep Breath 

• Therapist Aid: How to Do Deep Breathing

Mindfulness means gently focusing your attention on the present moment. It helps quiet the mind, especially when worries about the past or future feel overwhelming. You can be mindful while doing everyday activities: sipping tea, walking, gardening, putting together a puzzle or listening to music, and so much more.   Helpful resources: 

• Iris Mini: Mindfulness Exercise 

• Iris Mini: Relaxation Response Exercise

Guided imagery invites you to use your imagination to create a peaceful mental picture—like being on a beach, in a quiet forest, or in your favorite cozy place.  

Try this: Close your eyes and slowly picture the details: the colors, sounds, temperature, scents—letting yourself be fully there in your mental picture. When ready, slowly return to the present.  

Guided imagery can be done using an audio guide or just your own thoughts. Over time, if repeated frequently, it can reduce anxiety, help with sleep, and soothe discomfort. 

Helpful resources: 

• Iris Mini: Visual Imagery

• VA.gov: Mini Mental Vacation 

• Life with Cancer: Open Guided Imagery

This technique involves gently tensing and then releasing muscle groups throughout your body, one at a time. It helps you notice the difference between tension and relaxation. Some people find that noticing the difference between a tense and a relaxed muscle state enhances the feeling of relaxation. Note: If you've had surgery or have an injury, skip tensing and focus just on relaxing in each area.

Try this: Start with your feet. Tense the muscles for five seconds, then relax for five seconds. Move to your legs, hands, arms, and so on, ending with your face and whole body.

Helpful resources: 

• VA.gov: PMR Guide

• Iris Mini: Guided PMR Exercise

There’s no “right” way to relax. Whether you connect with deep breathing, guided imagery, or simply a few quiet minutes of mindfulness, the key is finding what feels supportive to you. 

Iris offers self-guided tools and personalized support through our licensed oncology Mental Health Therapists. If you are trying these tools and noticing ongoing or intense anxiety and difficulty relaxing, consider meeting with an Iris therapist. We're here for you.