It’s common to experience difficult emotions after receiving a multiple myeloma diagnosis. But you can take some steps to manage the emotional challenges of this condition.

Multiple myeloma is a type of blood cancer. There is currently no cure, but treatment can help you live longer and maintain a better quality of life with this condition.

You might experience uncomfortable symptoms or treatment side effects that have an impact on your energy level, body image, or mood. The demands of treatment and concerns about your outlook might also affect your emotional well-being.

“It is very common to experience intense anxiety and worry about the future, the effectiveness of cancer treatment, pain, and the possibility of [cancer relapse],” Marilia G. Neves, PsyD, director of the psycho-oncology program at the Northwell Health Cancer Institute in New York, told Healthline.

“Most patients feel a deep sense of sadness, grief for the loss of their former health, or a loss of control. In some cases, this can develop into clinical depression,” she said.

Read on to find strategies for managing difficult emotions and mental health challenges.

It’s common to feel anxious or worried about your future after getting a cancer diagnosis.

You might also experience other uncomfortable feelings, such as:

  • sadness
  • grief
  • anger
  • guilt
  • stress

Trying to suppress difficult feelings may worsen emotional discomfort, said Neves.

Neves suggested that people acknowledge and identify difficult feelings instead.

“Name the emotion in the moment,” she said. “Saying, ‘I’m feeling intense fear about the results of my [cancer test] results’ or ‘I’m grieving the loss of my ability to take care of everything on my own’ can reduce the power of these feelings, compared to just feeling generally overwhelmed.”

You might also find it helpful to:

  • talk with others about how you feel
  • write about your feelings in a journal
  • explore your feelings through visual art, dance, or music

Although there’s currently no cure for multiple myeloma, treatment can help you live longer and improve your quality of life. Certain lifestyle changes may also help you manage the condition.

Reflecting on the steps you’re taking to manage multiple myeloma might help you maintain a sense of control or stability. Those steps might include:

  • making medical decisions
  • attending medical appointments
  • receiving treatments and managing side effects
  • engaging in light physical activity
  • eating nutritious foods
  • staying hydrated
  • getting enough rest
  • spending time with your loved ones

Neves also recommended following a routine as much as possible.

“Try to maintain small, familiar rituals like getting dressed every morning, having a designated time for coffee, or having dinner with family,” she said. “These small acts create a feeling of stability, predictability, and control in a very disruptive time.”

Neves suggested joining a support group or peer-to-peer support program for people living with multiple myeloma.

“Sharing experiences and coping strategies can be incredibly comforting,” she said.

You might also consider working with a mental health professional who can help you manage difficult emotions and potential mental health challenges.

“Emotional reactions to cancer are expected and normal. If these feelings become overwhelming, interfere with the person’s daily life, or persist, seeking support from a mental health professional specializing in oncology is crucial,” said Neves.

“The best time to reach out for mental health support is often sooner rather than later, as having support in place can help the person navigate the entire journey more effectively.”

Consider asking a nurse or doctor on your cancer care team to provide a referral to a mental health specialist who has experience supporting people with cancer. They can also help you learn about support groups and other social support services for people with multiple myeloma.

You might experience pain, fatigue, or other cancer symptoms or treatment side effects that affect your ability to do your usual activities.

Pacing yourself is important, said Neves. If possible, plan to do your most important activities at the times of day when you feel most energized. Try to rest when your energy is low.

There might be times when even small tasks feel overwhelming. In those moments, it’s important to practice self-compassion.

“Focus on the smallest achievable task,” Neves suggested. “[That might be] ‘I will get out of bed,’ ‘I will drink a glass of water,’ or ‘I will watch one episode of a favorite show.’”

Asking friends or family members to help with errands, chores, or other activities is another way to lessen your load while you’re managing the challenges of multiple myeloma.

Consider taking a mental break when you feel distressed or overwhelmed.

Neves recommended spending time on comforting hobbies or other relaxing activities, such as:

  • knitting, coloring, or working on a puzzle
  • watching a favorite movie
  • listening to music
  • sitting in nature
  • going for a walk

You might also find it helpful to practice mindfulness and relaxation strategies, such as:

  • deep breathing
  • progressive muscle relaxation
  • guided meditation
  • yoga
  • tai chi

“Simple techniques like slow, deep belly breathing can calm the nervous system during moments of intense anxiety or discomfort,” said Neves. “Light movement like a slow walk, gentle yoga, or stretching can help reduce stress and improve energy, even if it’s just for 10 to 15 minutes.”

Managing multiple myeloma can be stressful. You might experience difficult emotions such as anxiety, sadness, or grief. It’s important that you take steps to manage these feelings.

“Some days will be better, some will be worse, and that is completely normal,” said Neves. “Each person is a unique individual with different needs, which change throughout their cancer journey. [You] learn about what works and doesn’t as [you go] through it.”

When you acknowledge and name difficult emotions, they may begin to feel less overwhelming. You might also find it helpful to talk with other people about your feelings, write about them in a journal, or explore them through art or other creative activities.

Maintaining a routine and reflecting on the daily steps you’re taking to manage the disease may help you feel more in control — but you might find it harder to follow your routine on some days than on others. It’s important to pace yourself and practice self-compassion.

It’s a good idea to take breaks for rest and relaxing activities, such as comforting hobbies, gentle movement, or mind-body practices like meditation.

It’s also essential to reach out to others for support. You might want to ask friends or family members for help, join a support group for people with cancer, or ask your doctor for a referral to a mental health professional.

“It is perfectly OK to ask for help and accept it, even when it is uncomfortable to do it,” said Neves. “The more people ask for help, the less uncomfortable it feels.”