Post-Mastectomy Blues? Step by step to recovery

While you were in the hospital for your mastectomy, you likely spent a lot of time just longing to be back at home. Yet, when it’s finally confirmed that all has gone well and you can return to the comfort of your own surroundings, with those you love around you, it’s quite common to feel lost and a bit down.  You may have a case of ‘post-mastectomy blues’.  Don’t worry, or be impatient with yourself. Recovery will take time, but life will feel great again –just make sure you’re following these basic steps to get you on the right path.

Restore your energy with rest

Even if you’re normally a ball of energy, after surgery, the body needs time to recover. Be patient with yourself and don’t expect your energy levels to return to normal for weeks or even months.

Getting comfortable for a good night’s sleep is all-important, so use all the pillows and cushions your need to support you in whichever way you want to lie.  Daytime rest is also vital. After any exertion, you may well find that your energy levels have plummeted, so build time throughout the day to restore on a comfy sofa or a favorite chair and a soothing drink. Daytime TV may not be your thing, so take the time to rediscover much-loved books instead.

Enlist help

Believe it or not, you are not Superwoman and your loved ones probably know this.  Let them show how much they care for you by helping out with the tasks that may not be advisable for you at the beginning. Anything which involves lifting, carrying, and most laundry-related tasks – delegate to the team!

Take your meds

If you’re one of those people who take pride in avoiding medications, this is the moment to backtrack a little. You’ve been given pain meds for a good reason, so give yourself a break and, knowing it’s only for a short time, take them as prescribed – no more, no less.

Drain care is vital

In the early days, you may have a post-mastectomy drain inserted, to speed healing and help to prevent infection.  For anything from 5 days to 3 weeks, you’ll be limited to sponge baths, rather than showers, to avoid it getting wet.  Again, the mantra is to be patient and keep an eye on it to ensure there are no signs of infection.

Choose the right bra

Whether you’ve already had reconstruction or not, your doctor will give you a time frame for starting to wear a bra again.  Ensure you choose well-fitting post-mastectomy bras, which will support your chest correctly and also look great under your clothes.

Eat yourself fit

The correct diet will be a key to restoring your energy and mood, in the post-operative weeks and months.  Of course, eating the foods you enjoy the most is very helpful on your journey to full recovery – it’s not the moment to deprive yourself.  However, as you probably won’t be as active as usual, make sure that when you need an energy boost you snack on healthy foods such as dried or fresh fruits and nuts.  Antibiotics can deplete your body’s supply of vitamins, so probiotics such as natural kefir and yogurt, and supplements can also be very helpful at this time.

Get moving

In the early days, it’s essential to persist with the physical therapy prescribed by your medical team.  As you recover your strength and energy, you’ll feel the urge to do more- your body will tell you when it’s ready to get moving again. Build up gradually, start with longer and possibly more challenging walks. High-impact exercises such as weight-training and running are not appropriate during the early stages of healing, and later, only with a lot of caution.  It’s better to work with a qualified trainer for a few sessions rather than to throw yourself into regular group classes. Gentler exercise such as tai chi, qi gong, or a restorative style yoga class will help you regain mobility and strength, as well as rebuilding your inner and outer sense of balance.

Be kind to yourself

Every woman has a unique post-mastectomy road to complete recovery.  Notice and value each small step back to normality.  If possible, meet other women who’ve been in a similar situation,  share your experiences, and accept their support. Eventually, you’ll be in a position to offer the benefit of your experience to other women. Get out and about, socializing as much as you can while of course observing social-distancing norms. Most of all, be kind to yourself as you journey towards full healing.