Your Roadmap

This book was created to meet you exactly where you are, no matter how you choose to use it. Some readers will read it from cover to cover, while others will scan the table of contents and jump to whatever feels most pressing. Either approach works. What matters is that you find the guidance you need, when you need it. Below, you will find the book’s Table of Contents and brief Chapter Summaries.

Part One: Come to Terms with Your Diagnosis

  • When Jennifer Omholt first received her cancer diagnosis, it literally took her breath away. Instinctively, she took a deep breath to steady herself and realized at once that focusing on her breath was a surprising source of comfort. Later she found that science backs up her accidental discovery of the power of the breath. Something as simple as mindful breathing can restore a sense of stability in moments of fear and uncertainty and help newly diagnosed cancer patients manage the intense emotional turbulence that follows a diagnosis. Controlled breathing can lower blood pressure, reduce stress, and promote emotional resilience. Here she offers clear, easy-to-follow instructions on two core breath work techniques—diaphragmatic and triangular breathing—which can be accessed immediately at any stage of treatment.

    This chapter translates complex research into actionable steps, helping patients take immediate control of their emotional health. It offers a practical guide for those seeking immediate relief when they first hear the terrible news. Later the author will introduce several other mindful practices, but in this first chapter, she empowers the newly diagnosed cancer patient from the start with this simple but powerful resource that is always available: a deep breath.

  • Telling others that you have cancer is an emotionally taxing task. Here the author shares how difficult it was to process other people’s pain as she let friends and family know of her cancer diagnosis. One call after another left her emotionally drained. To help readers navigate this challenging period, she offers a strategic approach for minimizing the emotional toll of these conversations. She introduces practical techniques, such as drafting a single email announcement and using centralized communication platforms like CaringBridge.org and MyLifeLine.org to manage updates efficiently. These tools enable patients to inform their community while protecting their emotional reserves.

    The unique value of this chapter lies in its actionable advice on preserving mental and emotional energy—something rarely covered in other cancer guides. By emphasizing the importance of setting communication boundaries, it helps readers prioritize self-care without feeling guilty for limiting their availability. Ultimately, it equips cancer patients with the tools to maintain their own well-being during a time of immense upheaval, making it an indispensable part of the book’s mission to empower newly diagnosed patients.

  • Okay, you’ve told your friends and family that you have cancer. Now how can you get the help you need from them? Family and friends are often eager to help, but they may not know how to do so effectively. The author provides a roadmap for patients to assign clear roles to their support network. From assisting with research to accompanying patients to appointments, she outlines specific ways in which loved ones can make a meaningful impact. These also include smaller but powerful gestures, such as sending daily affirmations or organizing outings to provide emotional relief. Emphasizing the importance of communicating needs clearly, she suggests using online platforms such as Lotsa Helping Hands and Meal Train to streamline logistical support.

    This chapter offers practical tools for navigating the early stages of treatment with friends and family, encouraging collaboration between patients and their support networks. The advice offered will be helpful to both patients and their loved ones, bridging the gap between desire and action. By offering clear guidance on how loved ones can contribute meaningfully, patients will be empowered to embrace help, not as a sign of weakness, but as an essential part of the healing process.

  • Are you staying awake, scrolling for information about your cancer diagnosis?  This chapter comes with a warning: Cancer patients need to be cautious about using the internet. Many sites have misleading or false information. To sift through the data, the author offers a guide to finding reliable sources so patients can make informed decisions, listing key questions to ask when evaluating online health information. She advises readers to look at sites free of commercial interests and urges them not to do research at night which will interrupt their sleep. Among the reliable platforms she cites are government agencies, universities, major health organizations and renowned cancer institutions such as the National Cancer Institute, Mayo Clinic, and Memorial Sloan-Kettering.

    The flood of emotions combined with the complexity of medical terminology can be overwhelming when seeking out information. With the tools provided by this chapter, newly diagnosed cancer patients will be equipped to take control of their diagnosis. Knowledge is empowering, but it has to be reliable knowledge. Armed with accurate information about their diagnosis, patients can approach their journey with clarity and confidence. By actively engaging in their care, patients will regain a sense of control during a time of uncertainty.

  • What are your treatment options? Cancer patients need to gather valuable information to make informed treatment decisions. The author provides just that by taking an in-depth look at the most common cancer treatment modalities, such as surgery, chemotherapy, radiation therapy, immunotherapy, and precision medicine. She also explains how tumor boards and multidisciplinary teams collaborate to devise personalized treatment plans, ensuring patients receive comprehensive care. Readers are given sound advice on navigating consultations with medical professionals. They are also guided to resources online and within their communities, such as Cancer Hope Network and local cancer support groups. Recognizing that the influx of information can be daunting, the author also encourages patients to talk to other cancer patients. A list of crucial questions to ask those who have gone through similar experiences helps readers gain practical insights and emotional support.

    By breaking down complex medical concepts into accessible, actionable information, this chapter empowers readers to take an active role in their treatment journey and reinforces the importance of collaboration between patients, their families, and healthcare teams

Part Two: Set Yourself Up for Success

  • Cancer patients need to be active participants in their care and advocate for themselves throughout their treatment journey. Here the author shares her first-hand experience with how self-advocacy can make the difference between suboptimal care and life-saving decisions: Because she pushed for BRCA gene testing despite being initially discouraged by doctors, she underwent precautionary surgeries that may have saved her life. She encourages patients to speak out like she did if they feel unheard or dissatisfied with their doctor, and to seek second opinions when necessary. She also provides practical advice on how to work with a medical team, from asking the right questions to ensuring that decisions align with personal values.

    From selecting the right doctor to trusting one's instincts, this chapter emphasizes the importance of taking charge of one’s cancer treatment. Going beyond the doctor's office, the chapter also touches on the value of building strong relationships with the wider healthcare team, including nurses, social workers, and other support staff. By emphasizing the importance of being one’s own advocate, readers are given the tools to take control of their care, ultimately improving both the quality and outcome of their treatment.

  • Patient navigators are an often overlooked resource in cancer treatment. Few cancer books explain the importance of these trained professionals to newly diagnosed patients. The author urges readers to seek out their expertise. Often nurses or social workers, they can help patients manage the complex logistics of their treatment while providing emotional support and advocacy. They guide patients through every step of their healthcare journey—from diagnosis to follow-up care—by coordinating appointments, offering educational resources, providing emotional and financial guidance, and advocating for patients within the medical system. Patient navigators can improve patient outcomes by increasing treatment adherence, reducing delays in care, and enhancing patient satisfaction. They also can help reduce healthcare disparities, particularly in underserved communities. The author cites initiatives like the Biden Cancer Moonshot program that have expanded access to these services through Medicare and private insurers.

    This chapter includes practical advice on how to connect with a patient navigator through an oncologist, a cancer center, or organizations like the American Cancer Society and Patient Advocate Foundation. By highlighting the support provided by these trained advocates, it underscores the transformative impact that patient navigation can have in reducing stress and improving care throughout the cancer journey.

  • After a cancer diagnosis, patients need to assemble the best possible medical team. In this chapter, the author shows them how. She stresses the importance of finding not just qualified doctors, but professionals who align with their personal values and comfort level. That’s what she did when she assembled a team of a dozen medical professionals and six integrative care specialists. She breaks down essential steps for choosing a cancer treatment center, including the advantages of selecting a teaching hospital with access to cutting-edge treatments, clinical trials, and specialized care. She also details how to identify the right oncologist by leveraging personal networks, online cancer communities, and referrals from primary care physicians. Emphasizing the importance of proactive research, she urges patients to ask critical questions, compare doctors, and make informed decisions. Again, her key message is to trust one’s instincts, while also remaining open to the “third option”—a path not initially considered but potentially ideal for the patient's circumstances.

    By offering practical advice on navigating medical records, referrals, and consultations, this chapter provides patients with the tools needed to assemble a collaborative and skilled team, ultimately improving their treatment experience and outcomes.

  • How can you make the most of your medical appointments after a cancer diagnosis? Drawing from personal experience, the author offers practical advice on how to prepare for each meeting with the medical team: create a comprehensive medical profile, bring a trusted companion for support, and compile a list of critical questions. She suggests bringing a notebook or cell phone to record (with permission) detailed medical advice during appointments. She outlines key questions for patients to ask specialists, such as oncologists, surgeons, and radiation therapists, to ensure they fully understand their diagnosis and treatment options. She urges patients to maintain a side effects journal to keep their healthcare team informed between appointments and suggests that patients ask medical professionals to use visual aids to clarify complex medical information during appointments.

    This chapter highlights how being thoroughly prepared, organized, and proactive can alleviate some of the anxiety that comes with navigating cancer care. It reinforces the importance of building a collaborative relationship with healthcare providers, empowering patients to become active participants in their care. By being well-prepared, patients can improve the quality of their interactions with doctors and enhance their overall treatment experience.

  • Don’t be afraid to seek a second opinion. Consulting multiple specialists not only introduces fresh insights and alternative treatment options but also ensures that all potential approaches are thoroughly explored, boosting patients’ confidence in their chosen course of action. Drawing from her own experience, the author shares her experiences consulting with leading oncologists, offering readers both inspiration and practical advice on how to seek out the best experts. She equips patients with essential questions to ask during second-opinion consultations to clarify their diagnosis, explore all treatment options, understand potential risks, and learn about relevant clinical trials. She also provides advice on the logistical aspect of this process, including navigating insurance coverage for second opinions, utilizing telemedicine consultations, and streamlining the transfer of medical records.

    Using a clear, methodical approach, this chapter provides a roadmap for navigating the often formidable process of consulting multiple specialists. It empowers readers with the knowledge and confidence needed to make well-informed decisions, ultimately securing the most personalized and effective treatment plan available. The chapter reinforces the idea that seeking second opinions is a key step in advocating for one’s health and ensuring access to cutting-edge care.

  • Is a clinical trial right for you? The author ultimately didn’t join a clinical trial during her cancer treatment, but in this chapter, she emphasizes the importance of exploring them as a treatment option. She outlines the four phases of clinical trials, each designed to evaluate the safety, efficacy, and long-term effects of new treatments. Participants in clinical trials benefit from close monitoring, access to new treatments, and contributing to research that may help future patients. They are an important element in advancing medical knowledge and developing new treatments and they can offer access to cutting-edge therapies, but they do come with risks, such as the possibility of receiving a placebo or experiencing unexpected side effects.

    This chapter provides practical steps for finding clinical trials, from consulting with healthcare providers to researching options through reputable databases. It also covers the importance of understanding the financial implications and eligibility criteria for participation. Ultimately, it encourages patients to consider clinical trials as a potential path for treatment while ensuring they make informed decisions, weighing the pros and cons of joining a trial based on their individual circumstances and comfort level.

Part Three: Get Organized

  • Cancer patients need to be active participants in their care and advocate for themselves throughout their treatment journey. Here the author shares her first-hand experience with how self-advocacy can make the difference between suboptimal care and life-saving decisions: Because she pushed for BRCA gene testing despite being initially discouraged by doctors, she underwent precautionary surgeries that may have saved her life. She encourages patients to speak out like she did if they feel unheard or dissatisfied with their doctor, and to seek second opinions when necessary. She also provides practical advice on how to work with a medical team, from asking the right questions to ensuring that decisions align with personal values.

    From selecting the right doctor to trusting one's instincts, this chapter emphasizes the importance of taking charge of one’s cancer treatment. Going beyond the doctor's office, the chapter also touches on the value of building strong relationships with the wider healthcare team, including nurses, social workers, and other support staff. By emphasizing the importance of being one’s own advocate, readers are given the tools to take control of their care, ultimately improving both the quality and outcome of their treatment.

  • Managing medical records and tests is about more than just organization; it’s also a way to regain a sense of control in an otherwise overwhelming experience. By staying organized, patients can ensure that both they and their healthcare providers have the latest information to guide decisions and treatment plans. The author advises patients to keep copies of critical documents such as pathology reports, imaging results, and treatment summaries, all essential for second opinions and future follow-up care. She also offers sage advice on how to manage the emotional toll of waiting for test results, as this was one of the hardest parts of her journey. Preparing thoughtful questions before medical consultations can help reduce stress by ensuring patients gain clarity during discussions with their doctors, whether by phone or in person. Furthermore, documenting key conversations ensures that critical information, which might be forgotten due to the high-stakes nature of the discussion, is accurately retained.

    The chapter underscores the importance of maintaining a comprehensive record of all procedures, tests, and treatments. This practice empowers patients to advocate for their own care while minimizing potential gaps in communication. Staying organized helps reduce the stress of navigating a cancer diagnosis and ensures smoother, more coordinated care throughout the journey.

  • Staying on top of all your meds can be challenging during cancer treatment. The author recalls taking post-breakfast meds, post-breakfast supplements, meds after lunch, post-lunch supplements, meds after dinner, post-dinner supplements, and meds before bedtime—all while under the influence of anesthesia and painkillers. She offers practical steps to simplify the process of keeping track of all this, starting with a detailed medication schedule, listing all medications, supplements, and doses. Using a pill organizer can help keep track of medications and ensure they are taken at the right time. Support from loved ones can also be helpful. For daily management, apps or alarms can prevent missed doses. She also recommends keeping a medication log to track side effects and changes. It’s also important to have one doctor—or pharmacist—oversee all prescriptions to avoid dangerous drug interactions. Staying in close contact with healthcare providers is essential, especially when medications are added or changed, to ensure coordination and address any side effects.

    This chapter stresses how managing a complex medication regimen is essential to ensure treatment success and minimize side effects. By following the advice offered here, patients can reduce the stress of managing medications and focus on healing.

  • Cancer treatment generates a mountain of paperwork. The author offers practical strategies to help cancer patients stay organized and reduce stress by effectively managing medical bills and insurance documents during treatment. She introduces methods for creating a filing system—whether physical or digital—to organize essential documents like insurance correspondence, medical bills, prescriptions, and explanations of benefits (EOBs). The author encourages patients to use tools like spreadsheets or calendars to track medical bills, balances, and payments, helping ensure that everything is processed on time. These practical steps help patients manage their finances with ease, minimizing confusion, preventing missed payments, and reducing financial anxiety.

    In addition to organizational tips, this chapter features available financial assistance programs for those facing high out-of-pocket costs, offering a list of reputable organizations that provide aid. By combining these strategies, patients can better manage the financial aspects of their care, alleviating stress and allowing them to focus more fully on their health and recovery.

Part Four: Build Resilience for the Road Ahead

  • Good nutrition can support cancer patients during treatment and recovery. During the author’s personal cancer journey, dietary changes became essential to her healing. After an oncologist dismissed the need for nutritional adjustments, she consulted with a nutrition-focused integrative oncologist whom she credits with significantly aiding her recovery. Here she examines malnutrition’s impact on cancer patients, noting issues like malabsorption, inflammation, and side effects from chemotherapy and radiation. She highlights the value of working with oncology nutrition specialists and using food to boost immunity, reduce inflammation, and manage side effects like fatigue and “chemo brain.”  She guides readers through practical steps for adjusting their diet, focusing on organic, anti-inflammatory foods while avoiding processed, sugary, and inflammatory items like red meat. She also offers recommendations for pre- and post-surgery nutrition, supplements for wound healing, and foods that combat cognitive side effects.

    This chapter underscores how mindful food choices can profoundly impact a patient’s health and recovery during cancer treatment. The nutritional guidance it offers is rooted in the latest scientific research and best practices offered by Natalie Ledesma, an oncology nutrition specialist with over 25 years of experience as a registered dietitian nutritionist.

  • Emotional well-being is as vital as medical treatment during cancer treatment. In this chapter, the author emphasizes the importance of emotional support during a cancer journey, especially from those who understand the unique challenges of a cancer diagnosis. Initially resisting the idea of joining a support group, the author eventually found solace and camaraderie among other cancer patients, which played a crucial role in her healing process. She discusses various types of support groups—both in-person and online—where patients can connect, share experiences, and offer mutual encouragement. She also provides practical advice on finding the right group, asking key questions before joining, and exploring additional forms of peer support, such as mentorship programs and online communities.

    Backed by research, the chapter underscores how strong social relationships and emotional support are linked to improved survival rates and better overall health outcomes. It encourages cancer patients to seek out support systems that resonate with them, whether through local groups, virtual connections, or individual peer support. Seeking support can help patients face the challenges of cancer with resilience.

  • What does gratitude have to do with cancer? Plenty. Here the author shows the profound impact that practicing gratitude can have on a cancer patient's recovery journey. Gratitude, the author explains, is an emotion that shifts focus from what is lacking to what is present and good, fostering resilience and a sense of well-being. In this chapter, she offers practical steps for cultivating gratitude, such as keeping a gratitude journal, writing thank-you notes, practicing gratitude during walks, incorporating thankfulness into daily routines like mealtimes and appreciating the support of others. When she was newly diagnosed, her sister said to her, “If you have cancer, I have cancer.” Those kind words sustained her throughout her cancer journey.

    This chapter underscores the transformative power of gratitude in promoting healing, resilience, and a positive outlook during cancer treatment. Studies show that practicing gratitude can lead to tangible health benefits, including lower blood pressure, improved immune function, better sleep, and reduced symptoms of depression and anxiety. Gratitude further enhances social bonds and emotional well-being, providing cancer patients with an essential tool for mental and physical recovery.

Part Five: Boost Your Mind, Body, and Spirit

  • Meditation can have transformative benefits during cancer treatment. Here, the author explores three forms of meditation, including mindfulness meditation (which focuses on present-moment awareness), loving-kindness meditation (which cultivates compassion toward oneself and others), and body scan meditation (which brings awareness and relaxation to each part of the body). All can provide emotional relief, physical healing, and mental clarity throughout a patient’s cancer journey. The author also provides practical advice on how to incorporate these meditation practices into daily routines, starting with short sessions and gradually increasing them, as well as tips on how to monitor progress.

    Meditation, rooted in ancient spiritual traditions, has been adapted into modern healthcare to support cancer patients through their treatment. Extensive research shows that regular meditation can significantly reduce stress, improve pain management, and boost immune function. Additionally, it fosters emotional resilience, helping patients maintain a positive outlook throughout their treatment journey.

  • Guided imagery is a mind-body technique that uses mental visualization to evoke calm, reduce stress, and promote healing. The practice has deep historical roots, used by ancient civilizations and modern healthcare systems alike to support both emotional and physical well-being. Guided imagery works by engaging the mind in creating vivid mental images that foster relaxation, decrease stress hormones, and activate healing processes in the body. Research supports its effectiveness in reducing anxiety, alleviating pain, and managing nausea from chemotherapy. It also improves immune function and supports emotional resilience during cancer treatment.

    This chapter outlines practical applications of guided imagery, showing how it can be used to prepare for surgery, manage anxiety in MRI machines, and provide a mental escape during treatment. Various studies demonstrate that guided imagery can lead to better outcomes, such as shorter hospital stays, improved compliance with treatment, and enhanced overall quality of life. As this chapter demonstrates, guided imagery empowers patients to actively participate in their healing journey, offering a non-invasive approach that complements traditional cancer therapies and helps them cope with the emotional and physical tolls of their illness.

  • Somatic yoga emphasizes synchronizing breath with movement to promote relaxation, reduce stress, and improve neural communication between the brain and the body. The practice helps cancer patients reconnect with their bodies, encouraging a state of calm and restoration while enhancing circulation and reducing inflammation. Jean Marie Murphy, a somatic yoga expert, shares her knowledge about how these gentle mindful movements can guide the body into a state of deep relaxation, fostering better physical and emotional balance. Key exercises such as the Knee-Down Twist, Pelvic Rocking, and The Pelvic Clock are introduced as ways to release tension, support the nervous system, and improve flexibility. These exercises are designed to be accessible for individuals at any stage of treatment and provide a practical way to enhance recovery.

    The chapter illustrates how somatic yoga nourishes the mind and body, offering a valuable, holistic tool for improving quality of life and supporting cancer recovery. By integrating somatic yoga into daily routines, patients can cultivate a sense of peace and control over their healing process.

  • Jin Shin Jyutsu, an ancient Japanese healing practice, was instrumental in the author's cancer recovery. It helped alleviate nausea during her chemotherapy, ease anxiety, combat insomnia, soothe radiation burns, overcome fatigue, and accelerate post-surgical healing. Jin Shin Jyutsu focuses on harmonizing the body’s energy through specific finger holds and pressure points. Certified practitioners perform the therapy, but it can also be self-administered with proper guidance. The practice involves using gentle touch to activate the body’s natural healing pathways. For example, holding her thumb, then pinkie, on each hand for five minutes each helped the author overcome insomnia. By sharing her personal experiences and offering practical steps to overcoming a number of conditions related to cancer, the author illustrates how Jin Shin Jyutsu serves as a valuable complement to conventional medical treatments.

    This chapter emphasizes the accessibility of self-care, encouraging patients to incorporate Jin Shin Jyutsu into their healing journey. With its non-invasive techniques and holistic benefits, Jin Shin Jyutsu empowers patients to actively participate in their recovery, fostering resilience, balance, and a renewed sense of control in the face of illness.

  • Qigong, an integrated mind-body healing method practiced for thousands of years in China, can calm the mind, boost vitality, and support a cancer patient’s recovery process.  The author credits Shirley Dockstader, an accredited ChiLelÔQigong instructor with over 30 years of experience, for playing a crucial role in introducing her to the practice during her own cancer treatment. It uses breath, movement, alignment, and intention to cultivate the body’s life force energy, or “qi.” Qigong practices are designed specifically to dispel stagnation and strengthen the flow of blood and “qi.” According to renowned Qigong master Ken Cohen, the Chinese have long valued this practice for its ability to prevent and heal disease. More recently, by blending ancient wisdom with current research, Qigong is being used in conjunction with modern medicine to treat cancer and immune disorders.

    This chapter explains how cancer patients can practice simple, energizing Qigong movements, harnessing the body’s natural healing powers to reduce stress, alleviate pain, and improve sleep, offering a holistic approach to recovery.

  • The Feldenkrais Method, developed by Dr. Moshe Feldenkrais, a Russian-born engineer and educator, emphasizes the interconnectedness of the nervous system, muscles, and skeletal structure, aiming to improve movement and overall well-being through gentle, mindful exercises. It is especially beneficial for individuals recovering from illness or injury, such as cancer patients, as the method’s slow, non-strenuous movements help to restore flexibility, coordination, and vitality without strain. The author explains how Feldenkrais provided much-needed relief following her bilateral mastectomy, oophorectomy, and reconstructive procedures. These highly invasive treatments left her body feeling less than whole, with scar tissue further restricting her movement. Through regular Feldenkrais sessions, she experienced increased mobility, relaxation, and a renewed sense of wholeness as her body began to heal from the trauma.

    This chapter offers simple exercises and outlines how to experience Feldenkrais through both home practice and sessions with certified practitioners. Feldenkrais incorporates neuroplasticity principles, promoting the brain’s ability to form new neural connections through small movements, enhancing awareness and control over the body. Specific benefits include pain reduction, improved breathing, and enhanced emotional well-being.

  • Reiki, which uses ancient Japanese energy healing practices, was founded by Mikao Usui in the early 20th century. It involves channeling universal life energy through the practitioner’s hands, either placed directly on or just above the body, to promote emotional and physical well-being. It is based on the belief that this energy stimulates the body’s natural healing processes. The author shares her personal experience with Reiki during a particularly stressful phase of cancer treatment, recounting how a session helped reduce anxiety and prepare her for chemotherapy. Reiki brought her a sense of calm and connection, reminding her of her body’s ability to heal. She also explains how Reiki can be self-administered by placing hands on specific areas of the body, such as the heart or lower belly, to promote relaxation and healing.

    Reiki has been increasingly integrated into mainstream cancer care at prestigious institutions such as MD Anderson Cancer Center and the Mayo Clinic. Although more research is needed to fully understand its therapeutic effects, early studies and anecdotal experiences suggest it can help alleviate fatigue, anxiety, pain, and nausea, making it a valuable complementary therapy for cancer patients.

  • Affirmations are a way to tap into inner resilience, shifting the mindset towards positivity and healing. Healing affirmations are powerful tools for mental and emotional strength during the cancer journey. Here the author shares personal examples of how these affirmations helped during her during challenging moments such as chemo, radiation, surgery, and medical appointments. Each morning, the author would select an affirmation, say it aloud, and embrace it throughout the day. She provides a list of 30 affirmations, covering various themes like self-empowerment, emotional release, and physical healing. Examples include: “I am healing every level of my being,” “I will beat all odds,” and “My body is always working toward optimum health.” These affirmations are intended to encourage readers to cultivate a personal practice, using words as a form of meditation and intention-setting.

    By integrating affirmations into daily life, this chapter emphasizes how they can help transform doubt into opportunities for growth, remind patients of their inner strength, and support them in facing the emotional and physical challenges of cancer treatment. Affirmations offer a powerful reminder that the journey to healing is as much mental as it is physical.