CAN

CER

SUR

VIVO

R W

ELLN

ESS

PLAN

16

IMPROVE YOUR RESILIENCY

Activities to improve your resiliency 1. Roll breathing exercise to calm the mind and body, page 11 a. 2. Laughter as medicine a. b. What are some of your laughter memories? c. Create new laughter memories (tell a joke, share a funny comic strip, watch

3. Gratitude journals, pages 78, 86 and 162 a. Write down three things each day that you are grateful for in that moment. b. Do this daily for at least two weeks. 4. Using music to affect your mood a. Listen to a variety of music. b. c. your oxygen levels. 5. Meditation a. b.

6. Mindfulness-based stress reduction. Focus on the present moment to deal more

the past or future, it can cause unnecessary stress. a. One technique is to:

S top T ake a few deep breaths O bserve how you feel (physical, emotional, mental) P roceed with your day

7. Accept that things change.

CANC

ER SURVIVOR W

ELLNESS PLAN

17

8. Keep it in perspective.

9. See the big picture.

10. Make connections.

11. Be nice to yourself. Eat healthy, exercise and get plenty of sleep. Find ways to relax your

12. Find meaning and purpose.

Finding meaning and purpose

time with loved ones, or enjoying the pleasures of nature. They have a new focus on the present and try to live each day to the fullest.

The way cancer affects faith or spirituality is different for everyone. It’s common to question your

for personal meaning in spirituality helps them cope.

Finding comfort and meaning • Praying or meditating• Reading uplifting spiritual stories• Talking with others with similar

experiences•

and relationships• Journaling• Finding a special place where you

• Taking part in community or social gatherings for support and to support others

• Finding resources at a place of worship for people with cancer

• Grieving your losses and recognize

IMPROVE YOUR RESILIENCY

Labyrinths

several times in succession. For more challenge, use your non-dominant hand. Pay attention to CAN

CER

SUR

VIVO

R W

ELLN

ESS

PLAN

18

IMPROVE YOUR RESILIENCY

CANC

ER SURVIVOR W

ELLNESS PLAN

19

Mandala meditations

transformation and the interconnection of all things. In ancient Sanskrit, the word mandala loosely means circle or center.

Coloring or creating mandalas can promote relaxation,

enhance your creativity, offer stillness of mind and promote healing. Mandala art offers outer wholeness and inner peace. Infuse your mandalas with who you are

or simply use them as an expression of your artistry. Although each mandala comes with a suggestion, create

Color with crayons, colored pencils, felt tip

wander, settle and explore. There is no right or wrong way, no limits or rules. Let your intuition guide you. Color anywhere and at your own pace. Be playful and have fun! See more mandala meditations at energymagazineonline.com.

IMPROVE YOUR RESILIENCY

CAN

CER

SUR

VIVO

R W

ELLN

ESS

PLAN

20

IMPROVE YOUR RESILIENCY

CANC

ER SURVIVOR W

ELLNESS PLAN

21

the center and working toward the outer edges. Breathe deeply as you release your mind and

clarity and serenity.

(Make additional copies of this page before coloring)

IMPROVE YOUR RESILIENCY

CAN

CER

SUR

VIVO

R W

ELLN

ESS

PLAN

22

IMPROVE YOUR RESILIENCY

CANC

ER SURVIVOR W

ELLNESS PLAN

23

(Make additional copies of this page before coloring)

IMPROVE YOUR RESILIENCY

CAN

CER

SUR

VIVO

R W

ELLN

ESS

PLAN

24

IMPROVE YOUR RESILIENCY

CANC

ER SURVIVOR W

ELLNESS PLAN

25

Explore your unlimited potential. Color this mandala from the inside of your mind and the core of

(Make additional copies of this page before coloring)

IMPROVE YOUR RESILIENCY

CAN

CER

SUR

VIVO

R W

ELLN

ESS

PLAN

26

IMPROVE YOUR RESILIENCY

CANC

ER SURVIVOR W

ELLNESS PLAN

27

Express your desire for healing and wellness through this mandala. Let the process evoke

(Make additional copies of this page before coloring)

IMPROVE YOUR RESILIENCY

CAN

CER

SUR

VIVO

R W

ELLN

ESS

PLAN

28

IMPROVE YOUR RESILIENCY

CANC

ER SURVIVOR W

ELLNESS PLAN

29

We hope using this journal will help you process your experience and further discover what is

and how it has impacted you and hopefully lead to new insight and spiritual growth.

is important.

IMPROVE YOUR RESILIENCY

“We are not human beings having a spiritual experience. We are spiritual beings having a human experience.”

- Pierre Teilhard de Chardin (1881-1955)

Spiritual Wellness

For more information, call our Chaplain at 320-251-2700 ext. 54621 or visit centracare.com.

Wellbeing

________________________________________________________________________

________________________________________________________________________

________________________________________________________________________

________________________________________________________________________

________________________________________________________________________

________________________________________________________________________

________________________________________________________________________

________________________________________________________________________

________________________________________________________________________

________________________________________________________________________

________________________________________________________________________

________________________________________________________________________

________________________________________________________________________

_______________________________

_______________________________

_______________________________

_______________________________

_______________________________

_______________________________

_______________________________

CAN

CER

SUR

VIVO

R W

ELLN

ESS

PLAN

30

IMPROVE YOUR RESILIENCY

“My mission in life is not merely to survive, but to thrive; and then do so with some passion, some compassion, some humor and some style.” - Maya Angelou

CANC

ER SURVIVOR W

ELLNESS PLAN

31

Hope

What nourishes my hope?

________________________________________________________________________

________________________________________________________________________

________________________________________________________________________

________________________________________________________________________

________________________________________________________________________

________________________________________________________________________

________________________________________________________________________

________________________________________________________________________

________________________________________________________________________

________________________________________________________________________

What depletes my hope?

What are my hopes for others?

________________________________________________________________________

________________________________________________________________________

________________________________________________________________________

________________________________________________________________________

________________________________________________________________________

________________________________________________________________________

________________________________________________________________________

________________________________________________________________________

________________________________________________________________________

IMPROVE YOUR RESILIENCY

“When the world whispers, “Give up”, Hope whispers, “Try one more time.” - Author unknown

Peace

Who will I teach through my peace and struggle?

________________________________________________________________________

________________________________________________________________________

________________________________________________________________________

________________________________________________________________________

________________________________________________________________________

________________________________________________________________________

________________________________________________________________________

________________________________________________________________________

________________________________________________________________________

________________________________________________________________________

________________________________________________________________________

_________________________________

_________________________________

_________________________________

_________________________________

_________________________________

_________________________________

_________________________________

_________________________________

CAN

CER

SUR

VIVO

R W

ELLN

ESS

PLAN

32

IMPROVE YOUR RESILIENCY

“Peace is not merely a distant goal that we seek, but a means by which we arrive at that goal.” - Dr. Martin Luther King, Jr.

CANC

ER SURVIVOR W

ELLNESS PLAN

33

Forgiveness

What do you want to forgive yourself for?

Name the people you want to forgive. Think of situations where you were unjustly treated,

What means will I take to forgive and attempt to reconcile?

________________________________________________________________________

________________________________________________________________________

________________________________________________________________________

________________________________________________________________________

________________________________________________________________________

________________________________________________________________________

________________________________________________________________________

________________________________________________________________________

________________________________________________________________________

________________________________________________________________________

________________________________________________________________________

_________________________________

_________________________________

_________________________________

_________________________________

_________________________________

_________________________________

_________________________________

IMPROVE YOUR RESILIENCY

“Forgiveness is really a gift to yourself– have the compassion to forgive others and the courage to forgive yourself.” - Mary Anne Radmacher

Connectedness

Which people do I feel close to? Who have I learned to cherish?

Who supports me? Who do I support?

Are there people I haven’t seen for a while with whom I would like to re-connect?

Am I having relationship struggles? If so, with whom?

________________________________________________________________________

________________________________________________________________________

________________________________________________________________________

________________________________________________________________________

________________________________________________________________________

________________________________________________________________________

________________________________________________________________________

________________________________________________________________________

________________________________________________________________________

________________________________________________________________________

________________________________________________________________________

________________________________________________________________________

________________________________________________________________________

________________________________________________________________________

________________________________________________________________________

________________________________________________________________________

________________________________________________________________________

CAN

CER

SUR

VIVO

R W

ELLN

ESS

PLAN

34

IMPROVE YOUR RESILIENCY

“Connection is the energy that exists between people when they feel seen, heard and valued; when they can give, and receive without judgment; and when they derive sustenance and strength from the relationship.” - Brene Brown

CANC

ER SURVIVOR W

ELLNESS PLAN

35

Fears

Our greatest fears lead us to what is most important to us. What are my greatest fears?

________________________________________________________________________

________________________________________________________________________

________________________________________________________________________

________________________________________________________________________

________________________________________________________________________

________________________________________________________________________

________________________________________________________________________

________________________________________________________________________

________________________________________________________________________

________________________________________________________________________

________________________________________________________________________

________________________________________________________________________

________________________________________________________________________

________________________________________________________________________

________________________________________________________________________

________________________________________________________________________

________________________________

________________________________

________________________________

________________________________

________________________________

________________________________

IMPROVE YOUR RESILIENCY

“The opportunity for greater courage comes in the most ordinary of moments.” - Mary Anne Radmacher

Being understood

of what is happening within?

Who listens to me? Do I feel like my feelings and needs are recognized?

________________________________________________________________________

________________________________________________________________________

________________________________________________________________________

________________________________________________________________________

________________________________________________________________________

________________________________________________________________________

________________________________________________________________________

________________________________________________________________________

________________________________________________________________________

________________________________________________________________________

________________________________________________________________________

________________________________________________________________________

________________________________________________________________________

________________________________________________________________________

________________________________________________________________________

________________________________________________________________________

________________________________________________________________________

________________________________________________________________________

CAN

CER

SUR

VIVO

R W

ELLN

ESS

PLAN

36

IMPROVE YOUR RESILIENCY

“The friend who can be silent with us in a moment of despair or confusion, who can stay with us in an hour of grief and bereavement, who can tolerate not knowing ... not curing ... that is the friend who cares.” - Henri Nouwen

CANC

ER SURVIVOR W

ELLNESS PLAN

37

Anger

With whom am I angry?

________________________________________________________________________

________________________________________________________________________

________________________________________________________________________

________________________________________________________________________

________________________________________________________________________

________________________________________________________________________

________________________________________________________________________

________________________________________________________________________

________________________________________________________________________

________________________________________________________________________

________________________________________________________________________

________________________________________________________________________

________________________________________________________________________

_________________________________

_________________________________

_________________________________

_________________________________

_________________________________

_________________________________

_________________________________

IMPROVE YOUR RESILIENCY

“Anger and intolerance are the enemies of correct understanding.” - Mahatma Gandhi

Gratitude

For what am I most grateful?

________________________________________________________________________

________________________________________________________________________

________________________________________________________________________

________________________________________________________________________

________________________________________________________________________

________________________________________________________________________

________________________________________________________________________

______________________________________

Love

Who loves me? Who do I love?

________________________________________________________________________

________________________________________________________________________

________________________________________________________________________

________________________________________________________________________

________________________________________________________________________

________________________________________________________________________

________________________________________________________________________

________________________________________________________________________

CAN

CER

SUR

VIVO

R W

ELLN

ESS

PLAN

38

IMPROVE YOUR RESILIENCY

“It is not the magnitude of our actions, but the amount of love that is put into them that matters.” - Mother Teresa

CANC

ER SURVIVOR W

ELLNESS PLAN

39

Healing

________________________________________________________________________

________________________________________________________________________

________________________________________________________________________

________________________________________________________________________

________________________________________________________________________

________________________________________________________________________

________________________________________________________________________

________________________________________________________________________

________________________________________________________________________

________________________________________________________________________

________________________________________________________________________

___________________________________________

___________________________________________

___________________________________________

___________________________________________

___________________________________________

___________________________________________

___________________________________________

___________________________________________

___________________________________________

___________________________________________

IMPROVE YOUR RESILIENCY

“The invariable mark of wisdom is to see the miraculous in the common.” - Ralph Waldo Emerson