Happy Magazine Cancer Journal by happymagazineireland

HAPPY M A G A Z INE

Jour nal CANCER

by Holly Kennedy A positive planner to help you thrive during cancer treatment 1

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A positive planner to help you thrive during cancer treatment H

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The Happy Magazine Cancer Journal P P Y

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Compiled and designed by Holly Kennedy. Writing by Holly Kennedy and others. Images from Unsplash or supplied by contributors. Printed by Amazon.

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Facebook: Happy Magazine Ireland Instagram: @happymagazineirl Twitter: @HappyMagIreland

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www.happymagazine.ie

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Email: holly@happymagazine.ie

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Published in Ireland by HAPPY PUBLICATIONS LTD Co. Dublin, Ireland.

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For Andrew P P Y

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Welcome

My name is Holly. I was diagnosed with triple negative breast cancer in December 2016 at age 32. I created Happy Magazine, Irelandâ&#x20AC;&#x2122;s first dedicated cancer support magazine, as a tool to show myself I could still be happy, even during cancer. Writing the website helped me find joy again, and I hope reading it, and using this cancer journal during your own journey, will do the same for you.

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31 How to get through your cancer treatment

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28 Your treatment plan

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Questions to ask your team

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Appointment tracker

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14 Your diagnosis timeline

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8 18

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start here

STEP 1 : DIAGNOSIS

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65 How to feel beautiful during cancer treatment

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52 Chemotherapy tracker

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43 How to feel better after chemo 48 Medication tracker

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40 Your chemotherapy appointments

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STEP 2: CHEMOTHERAPY

70 Chemotherapy diary

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86 Your treatment rewards

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84 Surgery diary

77 How to feel better after surgery

74 Your surgery appointments 82 Surgery recovery tracker

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STEP 3: SURGERY

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STEP 5: MOVING ON

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104 Returning to work plan

98 Radiotherapy diary

93 How to develop a home yoga practice 100 Goals for after treatment

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90 Your radiotherapy appointments

STEP 4: RADIOTHERAPY

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Buddha bowl builder

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116 Self-care checklist

118 Salad bowl builder

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114 Outpatient appointments

109 How to adjust to life after cancer

Today

is the first day of the rest of your life

STEP ONE

DIAGNOSIS Positivity isn’t about standing in the rain and saying it’s not raining. It’s about finding the silver lining in the clouds.

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Your diagnosis timeline A

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It can be helpful to write down the sequence of appointments, scans and events that form your diagnosis timeline. When you look back in months and years to come, it will be hard to remember what order things happened in, what scans you received, which doctors you saw, etc. If you find this to be an upsetting task, stick to the facts for now, there will be plenty of space to write your feelings about this time later in this journal.

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Questions TO ASK YOUR TEAM A

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Throughout your cancer journey, you will have lots of questions for your cancer care team. These could be about your diagnosis, your treatment plan, side effects you may be experiencing, medication, diet, supports available to you, appropriate complementary therapies, etc. Use the following pages to jot down any questions you think of as they arise so that they will be ready for you to ask at your next appointment.

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3. Where is the cancer located?

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2. How do I get a copy of my pathology report?

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1. Exactly what kind of cancer do I have?

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4. Has the cancer spread beyond where it started?

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what to ask

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7. What are my chances of survival, based on my cancer as you see it?

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6. How does this affect my treatment options and longterm outcome (prognosis)?

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9. Will I need other tests before we can decide on treatment?

8. How much experience do you have treating this type of cancer?

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11. What treatment do you recommend and why?

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12. What’s the goal of my treatment?

10. What are my treatment choices?

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5. What’s the cancer’s stage? What does that mean?

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15. Should I think about taking part in a clinical trial?

14. Should I get a second opinion? How do I do that?

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13. Should I think about genetic testing?

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2. What would we do if the treatment doesnâ&#x20AC;&#x2122;t work or if the cancer comes back?

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1. What are the chances the cancer will come back after this treatment?

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before treatment

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3. Will I be able to have children after treatment?

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5. How long will treatment last? What will it involve?

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6. Where will treatment be done?

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7. What risks and side effects should I expect?

4. How much will I have to pay for treatment? Will my insurance cover any of it?

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what to ask

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10. Will I be able to work during treatment?

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11. Will I lose my hair? If so, what can I do about it?

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9. How will treatment affect my daily activities?

12. Will the treatment hurt? Will I have any scars?

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8. What can I do to reduce the side effects of the treatment?

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15. Should I change what I eat or make other lifestyle changes?

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14. Will I need blood transfusions?

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13. What should I do to get ready for treatment?

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along the way

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2. Is there anything I can do to help manage side effects?

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3. What symptoms or side effects should I tell you about right away?

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1. How will we know if the treatment is working?

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what to ask

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10. What type of follow-up will I need after treatment?

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13. What are my options if the cancer comes back?

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11. How often will I need to have follow-up exams and imaging tests?

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9. Will I need special tests, such as imaging scans or blood tests, and how often?

12. How will I know if the cancer has come back? What should I watch for?

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7. What kind of exercise should I do, and how often? 8. Can you suggest a mental health professional I can see if I start to feel overwhelmed, depressed or distressed?

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6. Are there any limits on what I can do?

5. Do I need to change what I eat during treatment?

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4. How can I reach you on nights, holidays, or weekends?

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SCANS & INVESTIGATIONS A

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RESULT

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Use these pages to keep a record of all of the scans and investigations that you have as part of your cancer journey. Doing this will help you track your progress over the months and becomes very useful when you are looking back in years to come and trying to remember what you have had and when.

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Your treatment plan A

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After your diagnosis has been confirmed, your cancer care team will advise you of an appropriate treatment plan. This plan may include, in no particular order, chemotherapy, surgery, radiotherapy and other drug therapy. It may also include physiotherapy and appointments with other medical teams/specialists. Use this spread to write down the broad outline of your proposed treatment plan. This will help you to plan for the following few months.

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How to get through your cancer treatment

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In those first few months I talked endlessly about my diagnosis with my husband and my mom and dad. Talking helped. If I’d kept it all bottled up, if we all kept it all bottled up, I don’t think we would have been better for it. If you can talk to someone, whether that’s your family, a friend or a counsellor, I think you should do it – talk it all out, that way you can empty it out of your head and say ‘I’ve dealt with that’.

I put a tiny typed note on my front door, near the doorbell, that asked any visitors to wash their hands when they came into our house. I washed my hands diligently throughout the day and I kept my hands away from my mouth and nose. I asked my husband to tighten up his own hand hygiene too and we were super cautious about hand hygiene in the hospital and whenever we were out and about. In the end, I think it was all worth it. We didn’t get sick. Do whatever you need to do to stay away from anyone that is sick with anything contagious while you’re on chemo – protect yourself. A cold or infection will compromise your already-compromised system and set you back, it may even delay your chemo schedule. This is a time to be selfish.

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Protect yourself

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I found the first few months after receiving my breast cancer diagnosis the worst. Looking back now, I remember being so terrified. Here are the strategies that helped me get through my treatment and to where I am now. I hope that they might help you too, or even just show you that you aren’t alone on your journey.

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This is a tough one during chemo – you’re in and out of hospital for appointments and you also don’t have the energy to prepare and cook complicated meals. This is where asking others to make home-cooked meals for you comes in. Try, as much as you can without totally exhausting yourself, to eat whole foods, cooked at home, and lots of veg. Eating well will support your body through chemo and help you to feel well both physically and mentally.

Sleep can be a place of relief. Relief from the worry in your head and the tiredness in your body. Make your bedroom a wonderful place of rest and get those z’s. Clear all the technology from your bedroom. Buy some new bedding. If you feel like sleeping during the day – do – do whatever your body tells you.

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Get lots of sleep

Eat well

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You might find this very difficult while you’re going through chemo, and that’s ok. Just do what you can. Maybe it’s a ten minute walk in the fresh morning air after your breakfast. Maybe you can manage a ‘shuffle-run’. Maybe you can handle a half an hour session of yoga on your living room floor. Exercise will give you an amazing boost of feel-good energy. If you can do it, do.

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You may keep thinking about your diagnosis and wishing to go back, before you knew, to your old life. You may keep worrying about the future, what it will bring, will you be ok, what will happen. This is all looking back and looking forward. If you’re finding this too painful to do right now, just stop. Just be in the ‘now’. Just deal with right now, this hour, then the next hour. Deal with today. Don’t look back into the past and try not worry about the future. Just do now.

Try to exercise

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Live in the ‘now’

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For me, it was Happy Magazine! The idea came to me during my time getting through chemotherapy. From there the idea grew and it became something positive for me to think about, and then do. Use this time you have at home to work on a project. What have you always wanted to do? Can you do it now? Maybe youâ&#x20AC;&#x2122;ve always wanted to paint. Or make that wedding photo album or baby scrapbook. What about flower-arranging or photography? Now you have the time and opportunity, why not go for it? Get your mind off your cancer diagnosis and onto a new, positive project.

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Find yourself a project

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10:30am Monday, 21 January N

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WHEN

Anne, Wig Specialist

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A cancer journey brings with it, a LOT of appointments. You will meet surgeons, oncologists, specialists, nurses, radiotherapists, physiotherapists, counsellors, holistic therapists and more. There will also be appointments with relevant cancer services outside of your hospital. Keep track of them all here using the following appointment pages. There are also more pages further on specifically for your chemotherapy, radiotherapy and surgery schedules.

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STEP TWO

chemotherapy We cannot always control what happens to us in life. But what we can control is our reaction to it. That is where our power is.

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Your chemotherapy appointments

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10:30am Monday, 21 January

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AC, Cycle 1

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Often a chemotherapy plan involves different drug infusions over a number of weeks, planned by your cancer care team in ‘cycles’ or weekly schedules. Your schedule could be delayed if you are not feeling well. Use this spread to keep track of your chemotherapy appointments as they are scheduled. It can be helpful to note down the correct name of your chemotherapy infusion and the round number to help you keep track of your progress.

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What to bring to chemo This journal and a pen A large bottle of water A warm scarf and gloves A hot water bottle A good book Healthy snacks Anti-nausea sweets iPad/tablet/earphones A powerbank Tissues A packet of wet wipes Hand sanitiser

How to feel better after chemo

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This is important. A cuppa with a good, positive friend will lift your spirits and help you get through this time in your life. Ask your friends to come to you and enjoy the simple pleasure of a good chat on the couch together. Keep it to one or two visits per week (you don’t want to get overwhelmed or too tired from visitors).

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See friends

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Chemotherapy is tough. But so are you. Get stuck in and get yourself through it. Do whatever you can to prevent catching any colds/flus – I put a tiny note on my front door asking all visiting friends/family to wash their hands when they arrived at my house – and make sure you do the following 7 ways to feel better during chemotherapy.

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I can’t stress this one enough. You are not going to feel like cooking while going through chemotherapy, especially on the days you are attending your hospital as they can be long and tiring days. Clear out your freezer beforehand if you can and ask your friends, family, even good neighbours that want to help, to cook an extra meal or two for you when they’re cooking for themselves. Stock up the freezer. That way you’ll have a healthy home-cooked meal on hand on those days when you’re too tired to cook for yourself. I will never forget those friends and family members that brought us meals – they were so very welcome and also gave my husband a break from cooking.

Ask family/friends to cook meals for you

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Drinking lots of water throughout the day while going through cancer treatment is very important. My hospital recommended drinking 2 litres a day. Water will help flush toxins out of your body and also help with your energy levels. Make sure it’s filtered water if you can and drink from a glass or glass bottle. I bring my water bottle with me everywhere now and drink from it throughout the day, refilling as soon as it’s empty.

You’re going to be spending lots of time on your couch. Buy yourself some lovely, comfortable pyjamas or loungewear and embrace it. Fluffy socks, slippers, dressing gown and silk pillow case too. Why not, sure? You’re worth it.

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Buy new pyjamas

Drink lots of water

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The aftermath of a chemo session left me on the couch for several days. Eventually my energy would return enough for a little outing. Simple day trips lifted my spirits and made me feel somewhat normal again. Check out our ideas for Day Trips online.

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Ah, chemo presents. I did this and it helped me get through my twenty weeks of chemotherapy. After each chemo session, while I was on the couch recovering in the days after, Iâ&#x20AC;&#x2122;d spend some time on the laptop ordering a little treat for myself. The parcel that arrived then a few days later was always a mood-lifter and a little nod to myself that I was getting through this.

Have a Day Trip

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Order presents for yourself after each treatment

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My husband and I watched six seasons of Suits during my time going through chemotherapy. It was a great distraction for both of us. It allowed us to unwind while we were stuck on the couch and it gave us something to talk about that had nothing to do with the cancer journey we were on.

Get stuck in to a good box set

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MEDICATION TRACKER

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details & dosage

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medication name

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details & dosage

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It’s important to get to know each medication you take – what you take it for, the correct dosage and potential side effects. Keep track of all of your prescribed medication here. Write down each medication’s name, when and why it was prescribed for you, the dosage and any other details you think may be important.

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details & dosage

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details & dosage

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date of infusion

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Track your blood counts and the first seven days of side effects after each chemotherapy infusion using the following spreads. This will help you to spot and address any symptom patterns.

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chemotherapy TRACKER

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NORMAL VALUES

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BLOOD COUNTS

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day 4

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150–450

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Ask your chemo nurses what your values are before each chemo and record them here.

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Hgb (hemoglobin)

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Plt (platelets)

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Hgb (hemoglobin)

Getting a copy of your lab results lets you compare your numbers to the normal ranges and makes it easier to ask questions about the results and what they mean.

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date of infusion

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Track your blood counts and the first seven days of side effects after each chemotherapy infusion using the following spreads. This will help you to spot and address any symptom patterns.

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NORMAL VALUES

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BLOOD COUNTS

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day 4

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150–450

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Ask your chemo nurses what your values are before each chemo and record them here.

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Plt (platelets)

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Hgb (hemoglobin)

Getting a copy of your lab results lets you compare your numbers to the normal ranges and makes it easier to ask questions about the results and what they mean.

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date of infusion

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Track your blood counts and the first seven days of side effects after each chemotherapy infusion using the following spreads. This will help you to spot and address any symptom patterns.

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day 4

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Ask your chemo nurses what your values are before each chemo and record them here.

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Plt (platelets)

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Hgb (hemoglobin)

Getting a copy of your lab results lets you compare your numbers to the normal ranges and makes it easier to ask questions about the results and what they mean.

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day 7

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date of infusion

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Track your blood counts and the first seven days of side effects after each chemotherapy infusion using the following spreads. This will help you to spot and address any symptom patterns.

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chemotherapy TRACKER

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NORMAL VALUES

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BLOOD COUNTS

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day 4

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150–450

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Ask your chemo nurses what your values are before each chemo and record them here.

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Plt (platelets)

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Hgb (hemoglobin)

Getting a copy of your lab results lets you compare your numbers to the normal ranges and makes it easier to ask questions about the results and what they mean.

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day 7

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date of infusion

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Track your blood counts and the first seven days of side effects after each chemotherapy infusion using the following spreads. This will help you to spot and address any symptom patterns.

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chemotherapy TRACKER

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NORMAL VALUES

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BLOOD COUNTS

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day 4

12–18

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150–450

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Ask your chemo nurses what your values are before each chemo and record them here.

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Plt (platelets)

ZI A AG M

Hgb (hemoglobin)

Getting a copy of your lab results lets you compare your numbers to the normal ranges and makes it easier to ask questions about the results and what they mean.

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day 7

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WBC (white blood cells) RBC (red blood cells)

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date of infusion

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day 3

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Track your blood counts and the first seven days of side effects after each chemotherapy infusion using the following spreads. This will help you to spot and address any symptom patterns.

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chemotherapy TRACKER

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NORMAL VALUES

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BLOOD COUNTS

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day 4

12–18

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150–450

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Ask your chemo nurses what your values are before each chemo and record them here.

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Hgb (hemoglobin)

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4.2–6.1

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RBC (red blood cells)

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day 5

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A H

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Plt (platelets)

ZI A AG M

Hgb (hemoglobin)

Getting a copy of your lab results lets you compare your numbers to the normal ranges and makes it easier to ask questions about the results and what they mean.

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day 7

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day 6

WBC (white blood cells) RBC (red blood cells)

date

How to

feel beautiful during cancer treatment

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You may not have any hair, eyelashes or eyebrows, but you still have your beautiful eyes. Now is the time to make the most of them with eye and brow make up. The Blinks n Brows eyebrow kit will help you create a great eyebrow in minutes. Applying eyeshadows will help take that bare look away. If you’re good with eyeliner, a little will go a long way to creating a fake lash line on your upper lids. Finally, don’t forget a little bit of mascara to maximise whatever lashes you do have.

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Make the most of your eyes

If you have not started chemotherapy yet, or your brows have not returned very well after chemo, you might like to consider eyebrow microblading. Eyebrow microblading is a type of semi-permanent make-up where individual hairs are ‘drawn’ on by a trained professional to create a brow. The results are natural-looking, full brows that last from 12-18 months. Olive at Browtique in Cork is a registered nurse offering eyebrow microblading services to all women but also specifically to cancer chemotherapy patients. She is expertly trained and very passionate about what she does. Find her on Instagram for more information.

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It can be difficult to feel beautiful during cancer treatment, especially if you have lost your hair, eyebrows and eyelashes, but it IS possible! Here we have put together a round-up of helpful products/ services and tips to get you started.

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During cancer treatment, your skin may become very sensitive. If you are having treatment for breast cancer, you may have had surgery and/or radiotherapy near your underarms. You may be wondering about your deodorant and whether or not it is a good idea to wear any at the moment. Indeora is a healthy magnesium deodorant developed by husband and wife team Eimear and Pranshul (an Oncology Registrar) after Eimear’s own concerns about aerosol deodorants and breast cancer. It’s a light, fresh scented pump-spray deodorant that you can actually feel good about wearing. A hospital bag essential.

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Switch to a natural deodorant

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We’ve mentioned sleep and the importance of getting enough hours every night – sleep is important too for feeling beautiful from the inside. Getting enough sleep is reflected in the quality and elasticity of our skin, so consider a daily afternoon nap not only an act of selfcare but a beauty essential too! Spacemasks are singleuse self-heating eye masks and they’re an indulgent treat for naptime or bedtime.

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Get those z’s

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Certain chemotherapies can damage your nails. The best thing you can do to take care of them during cancer treatment is get back to basics – start by having all polishes/ nail extensions removed and your nails filed to a short length. Keep them moisturised with a good hand cream and they shouldn’t give you any problems.

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Get back to basics with your nails

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No matter what you wear or how much make-up you put on, your best asset will always be your 100watt smile. A full, real smile makes everyone look beautiful, no matter what. Even when you don’t feel entirely up to it, fake it til you make it – it’ll definitely make you feel better.

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Wear your smile

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Treat yourself to a blow dry – at home All women know the power of getting a great blow-dry or manicure, right? It’s a sure-fire way to give yourself a boost when you’re feeling out of sorts. Now you don’t even have to leave the house (or your hospital bed) to get your locks (or wig) tamed or those nails painted. The Raven App brings beauty services to wherever you are – at home, in the office, in a hotel or even in hospital. They can also wash and blow dry your wig on or off your head.

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MooGoo is a family owned Australian company with an entire range of natural and gentle products that are made with effective ingredients and no gimmicks. All MooGoo’s products are designed to care for the skin and scalp using high quality, natural and edible ingredients. Free of paraffin, parabens and phenoxyethanol.

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Choose skincare that is good for you

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Use these pages to write down your thoughts and feelings about your chemotherapy treatment.

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CHEMOtherapy DIARY

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STEP THREE

Surgery The secret of change is to focus all of your energy not on fighting the old, but on building the new.

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10:30am Monday, 21 January

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Depending on your individual treatment plan, you may be having a surgery or a number of surgeries. Use this spread to keep track of all appointments relating to your surgery/surgeries. This may include scan appointments, appointments with members of your surgical team, post-surgery physiotherapy appointments and more.

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What to pack for surgery This journal and a pen A large bottle of water A good book Healthy snacks iPad/tablet and earphones Phone charging cable Front-opening pyjamas Post-surgery bra Flip flops and slippers Money for hospital shop Hand sanitiser and wipes A Drain Dolly Jenâ&#x20AC;&#x2122;s Friends Pillow

How to feel better after surgery

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I feel the most important part of any breast surgery recovery is the physiotherapy required afterwards. Your surgery team will let you know what to do after your surgery to regain the full movement of your arm/shoulder and while at first the exercises will seem impossible, they do get easier the more you do them. Start small and just do what you can, but try stretch yourself a little bit every day. These exercises are absolutely crucial to your recovery so whatever you do, donâ&#x20AC;&#x2122;t ignore them.

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Any surgery is a major event for the human body. One of the best pieces of advice I was given was to listen, really listen, to my body after the surgery. To notice any pain, any unusual symptoms, to feel the need to rest, and to obey. Try not to overdo it and pace yourself so that your limited energy will last you through the day.

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Listen to your body

Do your physio exercises

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Your cancer journey might involve a surgery or even a few surgeries. In this section I share some tips for what helped me feel better after my own surgery in 2017. I had a lumpectomy and node clearance as part of my treatment for breast cancer. If you have a hospital stay coming up I hope these pages might be helpful.

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Drinking water will help you recover from surgery. Think about it - staying hydrated means keeping your body going with the fluids it needs to heal and repair. Drinking clean, filtered water throughout the day will also help you to feel energised and at your best in the circumstances. Buy yourself a large water bottle and keep it with you at all times to sip through the day.

Having surgery for cancer is difficult. Staying positive in trying times requires constant work. Keep your mindset strong by working on it every day with positive affirmations, journaling, meditations, podcasts, inspirational videos and more.

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Work on your mindset

Stay hydrated

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Your body will be particularly vulnerable to infection after surgery. Now is the time to be absolutely meticulous about your hand and body hygiene and avoiding anyone who may be ill. If you are having breast surgery, you might like to invest in an anti-bacterial, super-soft bamboo bra from THEYA Healthcare, suitable for wear immediately after breast surgery and proven to help you heal.

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As with staying hydrated, staying fueled with healthy, nourishing whole foods is also critical after surgery. Stick to homemade meals from real ingredients and be diligent about eating well, three times a day. Increase your intake of fruit and vegetables - aim for 7 a day if you can - and limit sugar as much as you can. If you are struggling to prepare meals, check out Kaylaâ&#x20AC;&#x2122;s Kitchen online - healthy frozen meals delivered to your door.

Prevent infection

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A non-profit group on Facebook called Jenâ&#x20AC;&#x2122;s Friends sew handmade pillows for comfort and protection after breast surgery. You can order one or two for yourself before your surgery by visiting their Facebook page and following the instructions. The pillows are free but a donation is requested to cover the postage costs depending on where you are. The pillows are especially helpful in hospital after your surgery and for seatbelt protection when going home in the car afterwards. Another useful item for breast surgery is a Drain Dolly, a little fabric bag to hold any surgical drains secure during your recovery in hospital or at home.

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Use these pages to track your day by day recovery progress after your surgery. Note your symptoms, pain management and anything else you feel is important.

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SURGERY RECOVERY TRACKER

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Use these pages to write down your thoughts and feelings about your cancer treatment surgery.

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SURGERY DIARY

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After the end of chemo

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Time for some fun stuff! Use this page to list out some treatment journey rewards - small or big, gift or activity, outing or holiday. Having something to look forward to after each chemo/radiotherapy/ surgery is complete is a way to reward yourself and mark that you are moving forward with your journey.

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STEP FOUR

RADIOTHERAPY Donâ&#x20AC;&#x2122;t be pushed around by the fears in your mind. Be led by the dreams in your heart.

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Your radiotherapy appointments

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10:30am Monday, 21 January

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Radiotherapy treatment plans often involve daily appointments for a number of weeks, for example, daily for 4 weeks, Monday through to Friday. Often your daily appointment is not at the same time every day and there are also accompanying appointments with oncologists, radiotherapists and radiotherapy nurses to monitor your progress. Use this spread to keep track of your radiotherapy appointments.

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With Ruth from Yogaru Ruth is a 200hr Yoga Alliance Certification yoga teacher. She teaches Vinyasa Flow with a focus on a well-rounded, energetic class which works on many levels, both internally and externally, through attention to the breath, anatomy, alignment and conscious transitioning. She has also created a website yogaru.ie where you will find lots of sequences to try and the 108 Asana Yoga Sequencing cards which help you build a home practice tailored to your specific needs.

How to develop a home yoga practice

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For most people, home practice is the natural progression of their yoga path. Starting a self practice can feel quite daunting at first. We feel secure in the safety of a led class and go blank the minute we stand at the top of the mat at home. Online yoga classes can be useful to get a feel for practicing at home, but it’s important to remember one of the best things about yoga is how it gives you a break from the busyness of modern society, and a welcome chance to step away from technology and screens. Self practice lets you take ownership of your personal practice – tailoring to your specific needs; getting the most out of your time on the mat; and is available to you anytime of the day at home or when traveling. Empowering you to react to changing circumstances and find balance again.

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Getting started

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My yoga practice is my comfort blanket, it reminds me that I am perfectly imperfect. I turn to it to find grounding; bring myself back to me; keep calm in the face of adversity; find space to breathe a full breath; and ultimately live a more conscious life in a world that is becoming more and more unconscious. Developing a self practice means that you have a ready-to-use tool at your fingertips to support you with life’s challenges. It counteracts the busy lives we lead and helps us deal with everyday situations.

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The transition from class to home practice doesn’t have to be quite so overwhelming if you keep it simple and follow these 10 tips to get you started.

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There is no secret formula to sequencing kept under lock and key! The best place to start is with the three simple sequences above which include warm ups, three standing mini flows and cool downs. Once you are comfortable flowing through these three sequences you can start replacing and adding in poses that you are curious to explore in your practice. Getting to know your own practice – your strengths, your limitations, your favourite asana (seated position) – helps you become more in tune with your physical and emotional needs. It won’t be long before your intuition kicks in and you will instinctively know what poses to add to your practice for your requirements on each unique day.

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Have very manageable time expectations. Do what feels good to you and fits into your day even if it’s just ten minutes

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Try incorporate your home practice into your morning routine. I find getting on my mat before I start into anything else works best for me. With the best will in the world, life, or housemates, can often take over and prevent you from getting onto your mat later in the day.

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You don’t need a sacred space to practice. Anywhere your mat fits is perfect – end of your bed, kitchen floor, sitting room. From the get go, politely let your housemates know that while you are practicing, you are not available for them. I have an ‘unless it’s urgent’ rule for when I’m practicing or meditating.

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Accept that you may have a few false starts – it’s ok to miss a practice, if you don’t make it onto the mat, don’t beat yourself up. You need to give yourself a bit of time to train your brain into this new healthy habit.

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Little and often is better than trying to get on your mat once a week and do a full hour practice. Start small with just 10 minutes, three times a week and let it naturally grow from there.

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It doesn’t have to be a new sequence everyday. Pick a theme that will support you – a pose you’re working towards; an area of the body that needs attention; or finding support for a specific emotional need – and pick some poses that will help you achieve this. Practice the same or a similar sequence for one to two weeks. Move on when you feel curious to try a new sequence or life has thrown a new challenge your way.

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Keep learning and keep reading, explore the areas of yoga that interest you – asana, yoga philosophy, anatomy, breathwork. I find podcasts a very handy way to keep learning while I walk and run at the same time!

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Move nice and slowly through your practice and enjoy being the boss. Get close to your breath, and take extra breaths in poses you are enjoying. Don’t panic when you need to move from one pose to the next. Keep your transitions simple and when in doubt, link poses through a Downward Dog or come back to Tadasana (Mountain Pose) and take a half Sury Namaskara.

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At first, practice what is familiar to you. Bring a notebook to your regular yoga class and straight after write down a few poses that you enjoyed or are curious to explore in the comfort of your own home. Ask questions and get advice. Your yoga teacher will be delighted that you are progressing your practice.

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My 108 Asana sequencing cards are the perfect tool to help you comfortably bridge the gap between classes and home practice. You’ll also find lots of ready-made free sequences in the Sequences section of my website. Download them, print them out and get started. You will also find home practice tutorials on the Yogaru YouTube channel to help you get started. Everyone has very different strengths and weaknesses. You can decide on certain days to work with your weak areas or on other days to enjoy your strengths. The best thing about your home practice is that you get to decide, and you can get the yoga ‘feel good factor’ everyday if you choose to.

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first thing in the morning to open your lungs, stretch out the morning stiffness and focus your mind for the day ahead.

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thoughts & FEELINGS

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Use these pages to write down your thoughts and feelings about your radiotherapy treatment.

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radiotherapy DIARY

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The end of your cancer treatment is approaching. Now is a good time to consider what goals you might like to set for your next chapter. Use these pages to explore them and write them down.

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GOALS FOR AFTER TREATMENT

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Once your cancer treatment is over, you might like to return to work with the help of a phased plan so that you do not do too much, too soon. Use these pages to expore your return to work options.

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RETURNING TO WORK PLAN

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STEP FIVE

MOVING ON Happiness can be found in the darkest of times, so long as we remember to turn on the light.

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How to

adjust to life after cancer

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You may no longer be receiving medical treatment. And strangely, it might be scary not to have tablets to take, or appointments to attend. Continue your own treatment plan by creating your own treatment plan. Visit a health coach and ask their advice on what vitamins and supplements you could use to best support your body after the formal treatment you received. Support your immune system by beginning to take a probiotic. Make it your priority to get at least thirty minutes of activity every day. Research any other changes you’d like to make. Write it all down, stick it on the fridge and follow. This gives you control. 110

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Your greatest fear at the moment is of your cancer returning. You think about it every day. You try not to, but it seems your brain likes to repeat it. Stop listening. Start to tell yourself that no, it’s not coming back. Not now, not ever. Put on a motivational video on YouTube, have a little dance, go for a walk, breathe in deeply. Talk to the fear and firmly tell it to go away.

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Stop listening to yourself, start talking to yourself

Continue your own treatment plan

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Dealing with your fears after treatment is over can be particularly hard. You’re no longer in the embrace of your hospital or treatment centre. They’ve waved you off into the sunset with promises of appointment letters in the future. Your little boat is released from the mother ship and you sail away on your own. And boy, it can be a scary time.

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Things that do help are having a good laugh. Michael McIntyre does it for me – he really makes me giggle. Or visiting a good friend who makes things seem so much more possible than before they arrived. Calling my mom. Going for a little shopping trip. Sometimes it’s just a cup of coffee at my local Starbucks with my little boy for company. It’s these small acts of self-care that help me along.

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I struggle to read heartbreaking illness stories in the news. I see them and my breath catches in my throat. I move past quickly, pretend I haven’t seen it, or sometimes I have a look and my heart falls into the pit of my stomach. These stories don’t help, so I delete the sources that send them to me. Is there something in your life that is not serving you? If it’s not helping, don’t give it air time.

Do the things that lift your spirits

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Late at night has never been a good time for me. Iâ&#x20AC;&#x2122;m tired and the fears start to creep back in again. I have a bedtime routine which helps. I leave my mobile phone downstairs. I fill a hot water bottle and make a cup of herbal tea. I head upstairs, turn on my salt lamp and brush my teeth. I settle into bed, propped up with pillows, and read until my eyes start to close.

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Writing and creating for Happy Magazine is my purpose. Thinking of the next online post, writing it, answering emails, seeking opportunities â&#x20AC;&#x201C; it fills my mind with positive purpose, it fills my quieter moments with something meaningful. Is there something you have always wanted to do? Now is the time to explore that.

Tackle your problem times

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Do something that gives you purpose

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When I lie down to sleep, I visualise. I think about my body filling with stripes of white healing light. Starting at the very top of my head and spreading down, behind my eyes, behind my nose, behind my mouth, filling my head. Moving down into my neck, my chest, my tummy, right down to my toes. Until all of me is filled with this blinding, healing light and I am glowing from the inside. I donâ&#x20AC;&#x2122;t always make it all the way to my toes before sleep takes over. I find this a great way to fall asleep.

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Use visualisation to support you

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10:30am Monday, 21 January

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When your treatment comes to an end, you should discuss with your cancer care team your treatment moving forward. How often will you be seeing them, and what monitoring scans will be taking place? Use these pages to track any outpatient appointments.

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outpatient appointments

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ONE INTENTION for the day

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ONE accomplishment from yesterday you are PROUD of

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FIVE DEEP BREATHS

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ONE thing you are looking forward to

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ONE thing you like about the way you look

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Every morning

ONE PERSON in your life you are THANKFUL for

Youâ&#x20AC;&#x2122;ve got this

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THE HAPPY MAGAZINE CANCER JOURNAL A positive planner to help you thrive during cancer treatment Discover how to find happiness during your own cancer journey This comprehensive cancer planner has been designed by Holly Kennedy, a breast cancer thriver based in Dublin, Ireland and founder of cancer support resource Happy Magazine. •

Stay focused and motivated using Holly’s step-by-step approach to organising and tackling your cancer diagnosis.

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Track your treatment progress and journal your thoughts and feelings along the way.

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Learn how to feel better after chemo, prepare for surgery, move on with life after cancer and much more.

Published in Ireland by HAPPY PUBLICATIONS LTD Co. Dublin, Ireland. Email: holly@happymagazine.ie www.happymagazine.ie Facebook: Happy Magazine Ireland Instagram: @happymagazineirl Twitter: @HappyMagIreland Compiled and designed by Holly Kennedy. Writing by Holly Kennedy and others. Images by Unsplash or supplied by contributors. ISBN 9798643524441 Printed by Amazon.

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Happy Magazine Cancer Journal

Articles inside

H ow to get through your cancer treatment

H ow to adjust to life after cancer

H ow to develop a home yoga practice

Y our radiotherapy appointments

Questions to ask your team

H ow to feel better after surgery

H ow to feel better after chemo

H ow to feel beautiful during cancer treatment