World Mental Health Day: Ten tips for caring for your mental health
10 October 2025
When you first hear the words “you have cancer,” or someone you love does, it’s normal to feel a flood of emotions all at once — shock, fear, sadness, even disbelief.
These emotions then become like a rollercoaster as you navigate treatment, with good days and bad days and many ups and downs.
But remember, that’s completely normal and you’re not alone.
At Peter Mac, we know that caring for your mental health is just as important as treating the cancer itself – which is why it’s a critical part of the multidisciplinary care we provide to over 42,000 patients every year.
Around 70% of people with cancer will experience psychological distress, and up to 40% live with a diagnosable mental health concern such as anxiety or depression.
So whether you’re in treatment, recovering, or learning to live life after cancer, remember – your mental health matters just as much as your physical health.
Dr Maria Ftanou, Director of the Psychosocial Oncology Program at Peter Mac, says World Mental Health Day is an important reminder to pause, reflect and take steps to care for your emotional wellbeing.
“Our staff play such an important role in improving the lives of people affected by cancer and their families,” Dr Ftanou said.
“We have psychologists, psychiatrists, mental health nurses and wellbeing professionals working side-by-side with oncologists and allied health teams.
“Together, they help patients manage the emotional, cognitive, social and behavioural challenges that can come with cancer — from diagnosis through treatment, survivorship and end-of-life care.”
The Psychosocial Oncology team also provides specialised group programs for people experiencing advanced disease, cancer-related fatigue, or sleep difficulties.
They support patients and families as they navigate fear, uncertainty, and complex decisions — helping them adjust to changes in their bodies, moods, relationships and daily routines.
For many, the period after cancer treatment can bring new challenges. As life slowly returns to “normal”, it can take time to rebuild confidence and reconnect with community.
Dr Ftanou says that finding small ways to connect — such as spending time with friends, joining a local group, volunteering, or sharing your story with others — can play a big role in recovery and mental wellbeing.
“World Mental Health Day is a great opportunity for everyone to prioritise their wellbeing,” Dr Ftanou said.
“That might mean visiting the Wellbeing Centre on Level 1, taking an extra break, going for a walk, or listening to a favourite podcast or meditation. It’s often the small acts of self-care and connection that make us feel grounded and supported.”
Help is always available. If you’re struggling, reach out to your care team a mental health professional or a service like Beyond Blue.
This year’s World Mental Health Day theme — Access to Services: Mental Health in Catastrophes and Emergencies — is a timely reminder that we all deserve compassionate, timely support, no matter the challenges we face.
Here are 10 practical tips for caring for your mental health — whether you’ve just heard the words “you have cancer” or you’re supporting someone who has:
1. Acknowledge your feelings
It’s normal to feel shock, fear, sadness, anger, or even numbness. There’s no right or wrong way to feel — give yourself permission to experience and express your emotions.
2. Access Cancer Mind Care
A good first step is to access Cancer Mind Care, a self-help online platform developed in conjunction with Peter Mac experts and patients. It has tailored mental health support for people with cancer, their support persons, clinicians, and First Nations peoples
3. Talk openly
Share what’s on your mind with someone you trust — a loved one, friend, or member of your care team. You don’t have to carry the emotional weight alone. You could also join an Art Therapy session in our Wellbeing Centre.
4. Ask for support early
Psychologists, psychiatrists and counsellors who specialise in cancer care can help you manage anxiety, depression, and uncertainty. Seeking support is a sign of strength, not weakness. Your care team can refer you to Peter Mac mental health services.
5. Stay connected
Isolation can make stress worse. Keep in touch with friends, family, or peer groups — even if it’s just a short message or chat. Staying connected reminds you that you’re not alone. You can also join one of the many programs or support groups through Peter Mac’s Wellbeing Centre.
6. Take one day at a time
Focus on what you can control today. Small steps - like getting through appointments, resting, or eating well - can make big challenges feel more manageable. Celebrate what you have achieved, not what you haven’t done. Be kind to yourself.
7. Try relaxation or mindfulness techniques
Gentle breathing, meditation, or guided imagery can help calm the mind and body. Apps like Headspace and Calm or sessions run through Peter Mac’s Wellbeing Centre (Tuesday and Thursday) can be a good place to start.
8. Keep up small routines
Maintaining a sense of normalcy - a morning walk, journalling, or a favourite TV show - can bring stability and comfort during uncertain times. Don’t overdo it, but keep some structure to your day.
9. Look after your body, too
Physical health supports mental health. Try to eat nourishing foods, move your body gently, and rest when you can. Even short bursts of activity can lift your mood. Ask your care team about referrals to a dietitian or exercise physiologist if you need help. You can also try the sessions Let’s Talk About Exercise and Cooking for Wellbeing, via our Wellbeing Centre.
10. For carers: care for yourself, too
Supporting someone with cancer can be emotionally and physically draining. Make time for rest, social connection, and your own appointments — you can’t pour from an empty cup. You can also access the Peter Mac Carer Support Program.