Scamp, Get Out of My Head! Taming the Inner Critic When Fear Takes Over
In our previous blog posts, we've navigated the initial earthquake of a cancer diagnosis, learning how to breathe when your world explodes. Then, we tackled the medical maze, discovering how to respectfully talk back and become the CEO of your healing journey. You've bravely stepped into your power, questioning, researching, and advocating for yourself.
But what happens when the loudest voice isn't coming from an overwhelmed doctor or confusing paperwork, but from inside your head? What about that relentless chatter, the "what-ifs," the self-doubt that creeps in when you least expect it? If you're feeling like you're truly "going bonkers" trying to quiet that inner critic, you are not alone. It's time to meet... Scamp.
Acknowledging the Noise: Your Inner Critic is Real
During a cancer journey, it's not just your body that takes a hit; your mind is on a rollercoaster of fear, anxiety, and uncertainty. You might find yourself grappling with intense questions like, "Will I survive? Will I ever feel normal again?" or "What if the cancer comes back?". This constant mental battle can be just as exhausting as any physical symptom. This is your inner critic, and I call mine Scamp. That whiny, negative voice in your head, constantly yapping about your perceived imperfections or worst-case scenarios.
It's tempting to try to ignore it, push it away, or distract yourself. But as I learned on my cancer redirection, ignoring these fears can lead to chaos inside your head, creating an inflamed environment that diseases like cancer love. Acknowledging these overwhelming emotions isn't a weakness; it's a critical first step in your healing journey.
Taming Scamp: Practical Strategies to Reclaim Your Mind
Here are some of my go-to strategies for quieting Scamp and taking back control of your thoughts:
A Brief Moment to Reclaim Calm: Remember in "My World Exploded" (Blog #1) when we talked about finding ways to breathe through the initial shock? One immediate technique is the 5-second pause. When a wave of fear or panic hits, don't try to push it away. Instead, take 5 seconds to simply notice it. Acknowledge the feeling, and then shift your focus to your breath. Breathe in for a slow count of four, hold for four, and exhale for four. Repeat a few times. This creates a micro-break from the chaos, allowing you to choose your next thought more intentionally.
Personalizing Your Inner Critic: Giving this negative voice a name externalizes it. It's no longer you saying those negative things, but an outside entity you can gently but firmly tell to "Hush now, Scamp." This simple act can give you a powerful sense of control over it.
The Negative Thought Challenge: When Scamp gets particularly loud (he is a Jack Russell, so he is always tirelessly and loudly jumping into my thoughts), use this trick: every time a negative thought creeps in, take a moment, look around, and name three things you're grateful for. This practice, though it takes practice, helps rewire your brain to focus on positivity. Even in the toughest moments, finding glimmers of hope can shift your perspective.
Mindset, Meditation, and Journaling (MMJ): These aren't just fluffy wellness trends; they're powerful tools for clarity and emotional release.
Mindset: Understand that your mindset is your state of mind. Are you playing the victim, or are you in control of your thoughts, seeing the positive in everyday inconveniences?
Meditation: It's not about emptying your mind, but about observing your thoughts without letting them control you. Even five minutes of mindful breathing can calm your nervous system and reduce cortisol (the stress hormone). Visualizing yourself healthy and thriving can support your recovery, as your brain can't tell the difference between reality and imagination—this has been scientifically proven with trials.
Journaling: This provides a safe space to release pent-up feelings, fears, and frustrations. Writing down gratitude, affirmations, or even My Ten Truths (statements about yourself that are undeniably true) can turn scattered thoughts into actionable insights. Keeping a separate medical journal helps track symptoms and communicate more effectively with your doctors.
Clarity Amidst Emotional Intensity: In "The Doctor Said What?!" (Blog #2), we discussed Sharon Lechter's powerful saying: "High emotion = Low intelligence". This principle extends beyond just interacting with your medical team. When you are in a state of high emotion, your brain's ability to think critically and logically is compromised, which can result in poor decisions. Building resilience means learning to pause, process emotions, and regain clarity before making important choices. If a decision doesn't fit with your vision for your future and who I am, step back and ask yourself, "Do I see this as my next right step?"
"Taking Out The Trash": Addressing Deeper Emotional Baggage: Sometimes, tough times can dredge up old emotional baggage from past experiences, leaving you feeling vulnerable and alone. My friend, Bryan Bogart, introduced me to "Taking Out The Trash", an exercise about how childhood traumas get buried and then triggered. Recognizing and processing these underlying emotional triggers, as I did with my childhood fear of closed doors, can make communicating with yourself and your support team much smoother.
Your Journey, Your Mind, Your Rules
You are not powerless in this journey. You have the ability to take charge of your thoughts and emotions, just as you're learning to take charge of your medical care. By consistently applying these strategies, you're not just coping; you're actively creating a mental and emotional environment that supports your healing. Remember, going bonkers was never the problem. The problem was thinking you had to follow a path that wasn't your own.
Want more raw, unfiltered honesty and practical insights to navigate your cancer journey and redefine what healing looks and feels like for you? Visit AllisonPazuk.com to stay connected. I'll be regularly sharing more actionable strategies to help you navigate your healing journey. Join our community and let's keep going, one brave, bonkers step at a time!
