Caring for yourself, both physically and emotionally, during cancer treatment is vital to your recovery and can often feel overwhelming. The effects of treatment, combined with everyday pressures, can leave little energy for your own self-care. Prioritising self-care will help you maintain strength, manage symptoms and support in your recovery.  In this post, we’ll explore three key areas to self-care, mindfulness, nutrition and exercise, offering practical ways to nurture your body and mind throughout your cancer journey. Mindfulness and Mental Health Cancer can bring a range of emotional challenges and distress, from anxiety about treatment to trouble sleeping. Mindfulness practices can ease these pressures and improve quality of life. Mindfulness involves your ability to be fully present in a moment and can involve practices such as meditation[1]. Meditation, for example, has been shown to help reduce pain, fatigue, high blood pressure and insomnia, while promoting relaxation and mental clarity[2]. Just a few minutes each day focusing on your breath can make a difference. Journaling is another simple tool that is easy to implement into your routine. Writing down thoughts and feelings can reduce stress, track moods and provide perspective during treatment. Pair this with basic breathing exercises to calm the nervous system and lower tension. These practices can be done anywhere, making them easy to incorporate into your life. Nutrition for Strength and Energy Further, a balanced diet is essential for maintaining your body's strength and supporting recovery, and it is an integral part of self-care. Adequate protein is especially important to maintain muscle mass and energy as cancer takes a large toll on your body. Aim to include lean meats, fish, eggs, dairy and healthy fats in your meals. Cancer Council Australia provides nourishing recipe ideas such as chicken satay curry, salmon risotto and protein pancakes to help you meet your needs [3]. Hydration is equally critical. Aim to drink around two litres of fluids a day, more if your doctor recommends it. Water, herbal teas, and clear broths are all adequate forms of hydration. If treatment affects your appetite or ability to absorb nutrients, ask your healthcare team whether vitamin or mineral supplements are appropriate. Key nutrients for many people with cancer include vitamins A, C, D and E, zinc, calcium and magnesium [4]. Your doctor or dietitian can guide you on the right amounts and safe combinations. Exercise for Body and Mind Physical activity supports both your mental well-being and physical strength. Before starting or changing any routine, speak with your doctor to determine what level of activity is safe for you during your treatment and recovery. Gentle movements, such as stretching, standing and light household tasks, can help reduce stiffness and improve circulation. For those cleared for moderate exercise, options like walking, water aerobics or dancing can help boost mood and stamina. If you’re already active and your doctor greenlights it, more vigorous activities such as running, swimming or hiking may be possible [5]. Even small bursts of movement throughout the day can ease fatigue, strengthen muscles and enhance your overall quality of life [6]. It is best to ask your doctor about which exercises are the most beneficial for you.  Mindfulness, nutritious eating and regular exercise each play a crucial role in supporting your wellbeing during cancer treatment. These self-care practices help manage side effects, maintain energy and foster a sense of control. Start small and listen to your body to tailor these suggestions to your individual needs. [1] https://www.headspace.com/mindfulness/mindfulness-101 [2] https://www.cancerresearchuk.org/about-cancer/treatment/complementary-alternative-therapies/individual-therapies/meditation [3] https://www.cancer.org.au/cancer-information/causes-and-prevention/diet-and-exercise/food-and-nutrition/healthy-recipes [4] https://www.cancerresearchuk.org/about-cancer/treatment/complementary-alternative-therapies/individual-therapies/vitamins-diet-supplements [5] https://www.cancer.gov/rare-brain-spine-tumor/living/self-care/physical-health [6] https://www.cancersa.org.au/support/living-with-cancer/exercise-for-people-living-with-cancer/about-this-information/  

After being diagnosed with depression, it is normal to wonder, what can I do to feel better? Treatments come in many forms - from lifestyle changes to prescription medicines. However, there isn’t a treatment type that is suitable - or even works - for everyone. More than 60% of people taking prescription antidepressants experience at least 10 side effects, and some of them are pretty severe [1]. At the same time, psychotherapy is not always accessible, or desirable. Even if a depression treatment does have a positive effect, it probably won’t treat all symptoms. Most likely, it will take a mixture of several approaches to fully recover from depression. Finding the combination of treatments that will produce the best results for you takes a bit of trial and error. If the treatments you’ve tried haven’t been effective or right for you, there’s still hope. While medication and psychotherapy are the most common treatments, they are far from the only ones available. One option that stands out has: No severe side effects No waiting lists And are as effective as other antidepressant treatments This evidence-based treatment is known as transcranial Direct Current Stimulation, or simply, tDCS. tDCS is a versatile treatment option. It can be used alone or in combination with other treatment approaches. If you haven’t heard of tDCS before, it’s probably because for many years it was only available in a clinical setting. Today, there is a medically approved tDCS device for home use. You simply need to talk to your appropriately qualified health practitioner and ask them to authorise supervising you and your use of Flow. In order to purchase and use the Flow tDCS you will need your health practitioner to supervise your ongoing treatment and progress. Before we go further into that, let’s back up and talk about the technology behind tDCS. tDCS: The History tDCS is a type of depression treatment known as brain stimulation. This means that it interacts with brain cells and nerves through a very mild electric current. While this wouldn’t be out of place in a sci-fi movie, tDCS is actually quite an old technology. Ancient Romans used the currents emitted by electric fish to treat nerve pain, and tDCS was first used as an effective depression treatment way back in the 19th century. tDCS headsets have been used by psychologists and mental health clinicians since the 1970s. And in 2019, Flow Neuroscience had created the first medically approved tDCS headset for at-home use in the UK. The Flow tDCS headset has undergone rigorous IEC compliance and European Union CE-mark testing and is TGA and Medsafe approved in Australia and New Zealand. The device also has important safety features that eliminate the risk of adverse side effects. Anyone with a clinical diagnosis of Major Depressive Disorder (depression) could try Flow — you can talk to your health practitioner to see if Flow is right for you. tDCS vs TMS vs ECT: What’s the Difference? Besides tDCS, there are other treatment protocols that relieve depressive symptoms through brain stimulation. The best-known are: Electroconvulsive Therapy (ECT) Transcranial Magnetic Stimulation (TMS) While both ECT and TMS are used for depression, they are very distinct treatments that are recommended under very different circumstances. ECT is reserved for the most severe cases of treatment-resistant depression. It can only be performed in a clinical setting and under the direct supervision of a medical professional. ECT is helpful and highly effective but has significant side effects such as memory loss. For this reason, it is usually only used as a last-resort treatment. TMS is a much milder treatment than ECT and uses magnetic fields rather than electricity to stimulate the brain. TMS is effective, non-invasive, and well-tolerated (although there is a minuscule chance of serious side effects). However, it can only be done in a medical setting. Most people will need at least 30 once-per-day sessions to see a change in their symptoms. tDCS, like TMS, is also mild and non-invasive. However, tDCS has no severe side effects. While most tDCS treatments are designed for clinical use, the Flow tDCS device is portable and battery-powered, making it possible to undergo treatment at home. How Does Flow tDCS Treat Depression? The Flow tDCS device resembles a headset or small headband with two electrodes. During a session, these electrodes will go on either side of your forehead and send out a minor electric current. This passes through the dorsolateral prefrontal cortex (DLPFC) – a brain area that often under functions in patients with depression (specifically the left side of the DLPFC) [2]. The current helps neurons in that region to “fire up” and make them more active. A more active DLPFC can raise your mood and reduce your depressive symptoms. This effect is so strong in fact, that research shows that tDCS is as effective as other types of antidepressant treatments. In some studies, tDCS have made SSRIs (a common type of antidepressant) even more effective [3]. What Is It Like To Use a Flow tDCS Headset? The Flow headset can be delivered to your door, you can take the device right out of the box, charge it, and follow the steps included with your headset to potentially use it within the same day. Before you begin your first session, download the Flow app. When you look at the headset, you will see two holder rings, which fit two circular sponges. These holder rings are electrodes and will fit on either side of your forehead. In the app, you will find a helpful instruction video that walks you through the process of placing the headset correctly. Once you press the start button on the app, you’re all set. The electrodes will start to emit a very low voltage current. This may sound intense but don’t worry, tDCS sessions are typically painless. You might feel a slight tingling or warming sensation on your skin. This is normal and will stop as soon as you are done with your session. Also, you will probably notice that this reaction will fade as you get used to the device. During the session, you can do any of your usual activities. Some people like to draw, knit, watch T.V., read, or just relax. A typical session lasts around 30 minutes, and the headset will shut off by itself. When you’re done, you might notice a boost in your mood or energy right away. Following your first session, you will need to continue tDCS sessions 5 times a week for 3 weeks. After that, you can scale back and do sessions a couple of times a week. If you’d like, you can combine the headset with the Flow in-app treatment program, which will help you make important lifestyle changes, like improving your sleep quality and nutrition. The in-app treatment program also contains meditation exercises and suggestions for incorporating more movement into your life. Like the headset, you can use the Flow in-app treatment program on its own, or in combination with other treatments. You can do whatever works for you and your lifestyle. So, tDCS is an approach that can help you tip the scales when it comes to managing your depression. If you are thinking of trying tDCS, the Flow headset talk to your qualified health practitioner to see if Flow is right for you. [1] Read, J., Cartwright, C., & Gibson, K. (2018). Adverse effects of antidepressants reported by a large international cohort: Emotional blunting, suicidality, and withdrawal effects. Journal of Affective Disorders, 227, 75-84. https://pubmed.ncbi.nlm.nih.gov/29866014/ [2] Ahmadizadeh, M. J., Rezaei, M., & Fitzgerald, P. B. (2019). Transcranial direct current stimulation (tDCS) of the DLPFC for treatment of neuropsychiatric disorders. Brain Network and Modulation, 2025 [3] Brunoni, A. R., Valiengo, L., Baccaro, A., Zanão, T. A., de Oliveira, J. F., Goulart, A., Boggio, P. S., Lotufo, P. A., Benseñor, I. M., & Fregni, F. (2013). The sertraline versus electrical current therapy for treating depression clinical study: Results from a factorial, randomized, controlled trial. JAMA Psychiatry, 70(4), 383–391. https://doi.org/10.1001/2013.jamapsychiatry.32

Discover Flow Neuroscience, a breakthrough tDCS headset and therapy app for managing depression. Learn how this non-invasive, home-based treatment works, its benefits, and if it’s right for you.

Discover how Indigenous Australian healing practices, like bush medicine, blend with modern cancer care to create culturally safe, holistic support. Explore barriers like institutional racism and geographic isolation and learn how integrated approaches can improve outcomes for Aboriginal and Torres Strait Islander peoples.