Communicating with Others about Your Experience

Why is it important to communicate with others about what you’re going through?

The experience of ovarian cancer affects the entire family, as well as friends and co-workers.

As a family member or friend of a woman with ovarian cancer, you are not alone. Just as you are working to cope with the cancer of your loved one, friends, co-workers and other family members are affected too. Children and parents face uncertainty and fear. Co-workers worry and may also have to deal with crises and interrupted schedules. Everyone needs support – learn to ask for help and encourage others to do the same.

With permission from your loved one, explain to friends and co-workers what is going on so they can understand if you have to change your plans.

There are no disadvantages to having support in place, in case you need it. Keep in touch with your friends, family, and anyone else who supports you.

Most importantly, in your role as a support person for a loved one who has ovarian cancer, you may find that you need help in helping her. Asking for help is a sign of strength and taking control.

Knowing how and when you should ask for help from others

It’s never too early to ask for help from a variety of sources. Ask in advance of needing the help, if you can. This gives them time to plan too. Have friends and family assist you with:

• Accompanying your loved one to doctor and treatment (Chemotherapy or Radiation Therapy) appointments.
• Babysitting, or taking kids to activities.
• Creating a list of "how family and friends can help" and see if they can come up with their own ideas.
• Spiritual help - prayers, meditation, rituals, scripture reading, getting to church or communion.
• Emotional help – sharing, crying, laughing.
• Practical help – chores, transportation, getting information.
• Appoint one of your friends or family to organize everyone else. You may not have to identify needs - they may do it for you.
• Have one friend or family member be the contact person for information and news. Then he/she can pass on information to the rest of your support network.
• If communication is difficult, seek the assistance of a licensed counselor, therapist or clergy.

Here are some suggestions on what you could ask for:

• Please help us with our shopping."
• "We need a hug."
• "I would like you to help by inviting my loved one out and taking her places."
• "We would love it if you’d water our flowers!"
• "Please pray for us and share your faith with us."
• "Talk to us about the future; hope is important to us."
• "I/she would love a call when you have a minute to just talk."
• "We enjoy getting mail or email.
• "Could you help me (or my loved one) with chores? We still have dirty dishes, clothes and a house that needs cleaning."
• "Bring a positive attitude, it’s catching."
• "Please help me/her feel good about my/herself."
• "Can you take our children or us somewhere?" Be specific.
• "We might need transportation to her treatment, to her doctor’s office, or the store."
• "Could you walk or feed our pet?"
• "I’d like you to just listen to me/her."
• "Make us laugh, tell us jokes and funny stories. Ovarian cancer has not taken away our sense of humor."
• "Talk to me about my concerns about her dying and how the cancer has changed me, without thinking I have a negative attitude."

Lotsa Helping Hands is an organization that provides an on-line tool to assist in organizing support. This free web-based service helps manage and simplify everyday tasks of family, friends, colleagues and neighbors wishing to help loved ones in need. For more information go to: www.ovarian.lotsahelpinghands.com.

Communicating with Children about Ovarian Cancer

Why is it important to tell children about a loved one’s cancer?

Cancer is a very difficult secret to keep from children. Often children will know something is wrong. They may sense your worry, or overhear your conversations, or unknowingly, friends may talk to them about it before you do. Without appropriate, accurate information, children may imagine the worst. In addition, if you keep information from them at first, they may not trust that you are telling them the truth later on.

What should children be told about cancer?

What and how you tell children about cancer depends on their age. The goal should be to talk to them at a level they can understand and in a way that they can be prepared for the ways they may be affected. According to the American Cancer Society (ACS), all children need to know:

• The name of the cancer including the part of the body that is affected – "ovarian cancer."
• How it will be treated.
• How their own lives will be affected.

It is also important to talk with them and reassure them about other worries they might have. Some common concerns that children have voiced include:

• Concern that something they did or said may have caused their loved one’s illness. Most children blame themselves at some point in their loved one’s illness. Unfortunately, most children will not bring this up on their own, so it’s important to reassure kids about this rather than waiting for them to share their worry. ACS suggests saying "The doctors have told us that no one can cause someone else to get cancer – it’s nothing that any of us made happen."
• Concern that cancer is contagious.
• Concern that everyone who gets cancer dies.

How should children be told about cancer?

Include your loved one in the conversation if possible. Choose a time when you are feeling calm and your emotions are feeling under control. There is nothing wrong, however, with letting them know that you are sad or upset or worried. Encourage them to express their feelings and emotions – anger, fear, and guilt.

Many children will ask whether their loved one is going to die. This is a very difficult question to answer and depends on many things. With ovarian cancer, the answer will depend on how advanced the cancer was at diagnosis and how well your loved one responds to treatment. Even if the cancer comes back, many women live with ovarian cancer for many years. Here are some examples provided by the American Cancer Society of how to respond to a child’s questions about whether his or her loved one is going to die.

• "The doctors have told me that her chances of being cured are very good. I’m going to believe that until I have reason to believe something else. I hope you can believe that too. I’ll tell you if I get new or different information."
• "There is no way to know right now what’s going to happen. We’ll know more after the first treatments are finished. When we know more, we’ll be sure to tell you."
• "Her cancer is a hard one to treat but she’s going to do everything she can to get better. It’s impossible to know right now what will happen down the road. What you can be sure of is that I’ll be honest with you about what is going on. If you can’t stop worrying, please tell me so I can make it better."

Finding more information

The following websites, pamphlets and books are excellent resources for more information on talking with children about cancer.

"Helping Children When a Family Member Has Cancer: Dealing with Diagnosis." Available through the American Cancer Society at www.cancer.org or by telephone at 1-800-ACS-2345.

Other titles available from the American Cancer Society at 1-800-ACS-2345:

"It Helps to Have Friends When Mom or Dad Has Cancer."

"Because Someone I Love Has Cancer: Kids’ Activity Book."

"Cancer in the Family: Helping Children Cope with a Parent’s Illness" by Sue Heiny, Joan F. Hermann, Katherine V. Bruss and Joy L. Fincannon.

"When Someone in Your Family Has Cancer." Available through the National Cancer Institute at: www.cancer.gov/cancertopics/when-someone-in-your-family/allpages.

"Can I Still Kiss You? Answering Your Children’s Questions About Cancer"

by Neil Russell. Published by HCI, 2001.

"When a Parent Has Cancer: A Guide to Caring for Your Children" by

Wendy S. Harpham. Published by HarperCollins, 2001.

Additional information about resources and services available for children in your community may be found at your local library, physician’s office or cancer treatment center.

Communicating with Healthcare Providers

Note: In order to maintain your loved one’s privacy, healthcare providers are required to ask permission from your loved one before sharing any of her healthcare information with you.

Why is it important to communicate with healthcare professionals?

Almost everyone feels better and more in control when they understand an illness, how and why it is being treated, and what kinds of side effects may occur. However, many people have a difficult time talking with doctors or nurses. Some feel uncomfortable asking questions or talking about their loved one’s cancer and treatment because they’re afraid they might look foolish or ask a silly question. Some are afraid if they report too many things, their loved one’s treatment will be stopped. You will need a great deal of information to be informed and make decisions. Some of this information is complicated, and often it must come from a wide variety of healthcare providers caring for your loved one.

Talking with doctors and nurses to get the information you need Sometimes, it can be difficult to get the information you need. Here are some tips that others have found to be helpful:

• Approach medical staff with the assumption that they want to help you and would like to give you the information you need.
• Buy a notebook and write down all the questions you and your loved one want to ask at the next doctor visit. Writing down your questions beforehand is one of the best ways to be sure you are being clear. If you get flustered, which happens to many people, you can read your questions.
• Help your loved one speak frankly with her healthcare providers. Help her to express her feelings and to let them know her concerns.
• Ask your healthcare provider to repeat anything you and your loved one don’t understand. Repeat it back to make sure you’ve got it right.
• Take notes during the appointment and ask permission to tape record the visit so you can use it as a reminder at home.
• Let the healthcare providers know when your loved one’s needs are not being met.
• Appreciate what the healthcare providers are doing to help your loved one and tell them from time to time.

Important information to tell the doctors and nurses

Tell them about any problems your loved one is having. Examples are:Symptoms: Tell them about the symptoms your loved one is having and be specific: How severe are they? (Use a 0-10 scale where 0 = don’t have any and 10 = it’s bad as they could be.) How often throughout the day/week do they occur? What makes them worse or better? What are you and she doing for symptom relief? How well do those things work?

• Any problems she has in performing her usual daily activities.
• Financial problems because of your loved one’s treatment.
• Be sure that her healthcare team knows about all the medications, vitamins, supplements, herbal medications, or alternative therapies that your loved one is taking.

People should have all the information they need to provide the best possible care at home. There are many kinds of information that you need:

• An understanding of ovarian cancer diagnosis and stage of disease.
• What medicines are involved in your loved one’s treatment.
• Side effects to expect from treatment.
• How to best keep track of treatment and side effects.
• Other treatment that might be available.
• When you should call your doctor or nurse.
• Where you can go to get more information.
• Where you can get support.

Calling the doctor

If you feel the situation is an emergency or urgent and you cannot get the information you need, then call the doctor or an emergency room. To do this, use the word "emergency" in your question, and then be persistent until you have the information you need.

Here are some examples of phrasing you might use:

• "I have an emergency (or urgent need) and need to talk to a doctor."
• "I have a question about ________ and I’m not sure if this is really an emergency. Who can help me?"
• "I’m very concerned about _________. It is urgent."

Improving communication

There are many things you can do to improve your ability to get information you need:

• Be sure you know who you need to reach and how to reach them. If your loved one sees many different doctors, know who you should call for which problems.
• Learn who can answer your questions. Learn which staff members give different kinds of information to people. Example: "Who can tell me when my wife will be discharged?"
• Ask the questions yourself.
• Be sure your statements or questions are phrased clearly.
• Know exactly what information you need. Example:
  • "My wife’s pain medication is not effective."
  • Example: "My mother’s pain is at level ____." (0 = none to 10 = as bad as it could be)
• Focus your attention on what is most important.
• Say the reason you are concerned.
• Get to your question immediately.
• If you and your loved one have a long list of things to talk about, make a consultation appointment, so the doctor can allow enough time.
• Educate yourself about your loved one’s ovarian cancer.
• Learn the routine at her doctor’s office or clinic so you can make the system work for you.
• Accept that all questions do not have answers.
• Try to separate your anger and sense of helplessness about not being able to help your loved one as much as you would like from your feelings about the healthcare team.

Things that can prevent you from getting the information you need

Some people are afraid to ask "stupid questions." This is ovarian cancer – there is no such thing as a stupid question. Some people feel that healthcare providers are so important or so busy that they should not take up their valuable time with questions. This is not so! Healthcare providers are there to help people by sharing information and answering questions. If your loved one’s healthcare provider appears very busy, ask: "If this is not a good time, when would be?" Do not feel intimidated. Their role includes answering questions and educating patients and family members. Your loved one has a right to the information.

Think of other obstacles that could interfere with you getting the information you need and make a plan of how you will handle them. Don’t be afraid to encourage your loved one to seek a second opinion, especially during times when she is being asked to share in important treatment decisions. Occasionally, there is a bad match between patients and doctors. If you and your loved one find that communication with the healthcare team is so difficult or unsatisfactory that it is interfering with your loved one’s treatment or well-being, consider switching doctors.

Providing Direct Care to Your Loved One

Providing direct care to a loved one can be difficult and stressful at first. Learning new skills, such as changing a dressing or giving an injection, takes time and practice. Taking on tasks that you have not done before such as cooking, lawn maintenance, laundry, or managing the finances can be overwhelming. Most family members agree that the most difficult thing is being able to fit these tasks into their already busy lives.

Here are some tips that may help you provide direct care for your loved one at home:

• Make a list of all the healthcare tasks that you need to perform for your loved one.
• Identify tasks that you are willing to perform.
• Circle the tasks that you don’t know how to perform. Ask the doctor or nurse for information and/or training. Have them watch you do the task.
• Talk with your loved one’s doctor or nurse about other providers who may be able to help by performing tasks of care that you are unable or unwilling to perform (visiting nurses, home health aides, Meals On Wheels, chore/housekeeping service, transportation service).
• If you have other people providing care to your loved one, monitor what they are doing so that you know that your loved one’s needs are being met.
• Prioritize the tasks of care that need to be performed.
• Schedule care tasks as much as possible to help you establish a daily routine. Make a list of activities and times.
• Encourage your loved one to do as much for herself as possible.
• Keep a list of signs and symptoms that need to be reported to the doctor or nurse.
• Keep a list of emergency telephone numbers near the telephone (ambulance, hospital, doctor’s office, doctor’s answering service).
• Find a support group for caregivers. Other caregivers will share their experiences with you and can provide tips for providing care.
• Be sure to take care of YOU. This means getting enough rest and exercise, and eating a balanced diet.
• Take time out for yourself each week to go have lunch or dinner with a friend, go to a movie or sporting event, take a walk, or read for pleasure.

If you need more information, the following two books provide very helpful information:

"American Medical Association Guide to Home Caregiving." American Medical Association. New York: Wiley, John & Sons, Inc., 2001.

"Coping: A Practical Guide for People with Life-Challenging Diseases and Their Caregivers." Rubin Battino. Bancyfelin, Carmarthen, UK: Crown House Publishing, 2001.

Taking Care of Yourself When Your Loved One Has Cancer

Do you look like you feel? Are tears just under the surface? Are you turning down opportunities to go out for fear of being away from your loved one?

Many friends and family members spend so much time worrying about and caring for their loved one that they forget to take care of themselves. It is critical for you to maintain your own health and well being because it makes you better equipped to take care of your loved one. Proper diet, adequate sleep and regular exercise is important for all of us and more so when someone you love has cancer.

The following are suggested strategies for taking care of yourself:

• Participate in physical activity at least three times a week for at least 30 minutes. Exercise promotes better sleep, reduces tension and depression, and increases energy and alertness. If finding time to exercise is a problem, try to incorporate it into your usual day (take the stairs, walk, play with your kids).
• Get enough sleep so that you feel rested in the morning – try for at least 7 hours every night.
• Eat balanced, nutritious meals (5 servings of fruits and vegetables). Take time to sit down and eat your meals. Do not skip meals.
• Take care of your own physical health (get regular medical check-ups: blood pressure, cholesterol, cancer screening).
• Participate regularly in recreational/leisure activities.
• Drink at least eight glasses of water daily.
• Limit alcoholic beverages. Avoid using alcohol, medications/drugs, or cigarettes to calm your nerves.
• Maintain a healthy weight.
• Set limits to your life. Learn to say NO! Make choices.
• Find a hobby that takes your mind off your worries for a while: fishing, boating, painting, woodworking, knitting, reading…
• Take long, warm baths.
• Look for things to laugh about.
• Get a massage.
• Wear colorful clothes; seize every opportunity to dress more "up" than "down."

Give yourself permission to take a break from worrying and caregiving.

• Go out for lunch or dinner with a friend or relative.
• Go to the movies, a play, or a concert.
• Find a place to cry and let out the grief and worry.
• Read non-stressful books and magazines.
• Do crosswords, puzzles, jigsaws, garden – anything that diverts your mind.
• Telephone friends, go visit someone you like.
• If possible, stay at work as long as you normally would. Try not to start leaving work or interrupting your work.
• Take long walks and enjoy the sounds, smells, and beauty of nature.

Part of the success of taking a break is ensuring that your loved one is content and cared for in your absence. If you can relax during your time away, then the break will work wonders for you.

Identify Areas Where You Need to Take Better Care of Yourself

Rest

Be sure to get enough rest. Your body needs rest to face everyday challenges. As you adjust to life after your loved one’s diagnosis of ovarian cancer, your sleep patterns may be disrupted. If you find that you can’t get to sleep or can’t stay asleep, seek out advice from your doctor about what to do.

If you have trouble sleeping try:

• Reading a book before bed may relax you and help you to fall asleep faster.
• Avoid loud noises and turn on slow, relaxing music.
• Avoid alcohol. A few glasses of wine may make you drowsy at first, but it will cause you to be wakeful during the night.
• Avoid caffeine and sugar before bed.
• Try to maintain a regular sleeping schedule.
• Don’t take frequent naps during the day.
• Use your bed only for sleeping (don’t work, watch TV, eat in bed).
• Exercise during the day, but avoid exercising two hours before bed.
• Some prescription drugs can cause sleep problems. Consult your doctor if you think a medication is causing your sleep problem.
• Make your room a good place to sleep: use room-darkening shades and keep it at a steady temperature.

Medical check-ups

Regular check-ups by your doctor, dentist, and optometrist are essential parts of maintaining your health. Visits with such doctors also help in identifying health problems in their early and most treatable stages. Going to the doctor also helps to verify that the positive things that you are doing to help your health are working.

Call your doctor and schedule an appointment. Find out how often you should be going to the doctor, as this changes with age. Write reminders to yourself on your calendar to schedule appointments.

Think of some of the ways that you have taken care of yourself in the past (before your loved one was diagnosed with cancer) and try to start doing them again.

Balancing multiple demands

Many family members need to continue working when their loved one is diagnosed with ovarian cancer. This may cause you to experience competing demands and distress. Work is a financial necessity and/or a source of satisfaction for many, yet the responsibilities of caring for and supporting a loved one often conflict with responsibilities at work. People who strive to do both well can feel caught in the middle.

How can I cope with competing demands?

The following tips offer ideas and resources that can help you manage your responsibilities efficiently and balance both work and the caring roles more effectively:

• Look in the personnel manual or other human resources publication to find out your company’s policy on caregivers. Does it offer benefits or services that could help with your situation?
• Talk with your work supervisor about your issues. It is better he/she knows the reasons for your late arrivals or seeming preoccupation rather than draw his or her own conclusions. Before having the conversation, come up with some strategies about how you will cope with absences and time away from work.
• Ask your employer if there is an employee assistance program.
• Ask your Human Resources or Personnel Department to give you information on the Family and Medical Leave Act. (This law entitles eligible workers a maximum of 12 weeks a year of unpaid leave for family caregiving without loss of job security or health benefits.) There are a variety of restrictions, however, such as company size and the amount of time the worker has been employed.
• Take advantage of flex-time policies if that would help your situation.
• Offer to work a less desirable shift or be willing to make up time taken for caregiving by working days or shifts when most people want to be off.
• Check for information and referral resources in your workplace.
• Consider job sharing or working part time if possible.
• Avoid mixing work with time with your loved one. Do your best to avoid interruptions and distractions at work from your loved one’s health issues. If you need to make phone calls or search the internet for information related to your loved one’s needs, do it on a lunch break.
• Manage your time. When you must take time off for caregiving, set priorities and accomplish the most important things first.
• Delegate responsibilities when you can. Pace yourself, as these demands may extend over a prolonged period of time.
• Accept help when you need it. Consider community resources for yourself and your loved one.
• Get all the support you can from family members, friends and community resources.
• Take care of your own needs. Take a break when the pressure gets too great.
• Be sure to thank those at work for the consideration and assistance you receive.

Contact the following organizations for more information:

The Family Caregiver Alliance has information helpful to caregivers. Their website has a resource center that offers practical information: www.caregiver.org

The AARP website – Caregiving Section: www.aarp.org

The Family Care Research Program website: www.cancercare.msu.edu

Time Management

Why time management?

Ovarian cancer and treatment related activities are often overwhelming and require much time of family members and friends who are juggling multiple roles. It is important that you manage your time wisely so that you can carry out these multiple roles and maintain your own health.

Managing time effectively puts you in control of your life. If you get a handle on how you spend your time, you’ll work smarter, have more time to get things done in your multiple roles, and enjoy life more with less stress.

How do I cope with all the different demands on my time?

Here are some tips on how to save time and reduce stress:

• Know how long it takes to complete tasks. Take advantage of small bits of time. Set priorities, delegate, or ask others for help.
• Focus on one task at a time.
• Create a manageable list of things to do each day. Check off tasks as you complete them so you can see your accomplishments.
• Make a weekly schedule of tasks that need to be done.
• Set realistic goals. Break large tasks into small ones.
• Set and follow priorities. What are your real priorities each day? Make your lists in order of priority and start with the high priority tasks. Other things can be delayed or put off.
• Set aside an hour a day to make phone calls and check e-mail.
• Set aside time each week to do errands.
• Say "no" to things you do not want to do or that are not really necessary.
• Use your high-energy time of day to work on important tasks so that you are in charge of your day.
• Establish routines and stick to them.
• Some time will be spent on things beyond your control. This is just a necessity.
• Delegate what you can to others; you do not need to do everything.
• Ask for help when you need it; accept help when others offer.
• Set time limits for tasks.
• Don’t waste waiting time. Use that time.
• Some time each day must be spent for you.

Access the following sites for more information:

• Family Care Research Program website: www.cancercare.msu.edu
• Family Caregiving 101: Time Management www.familycaregiving101.org/manage/time.cfm

Recognizing When You’re Stressed Out

Too much stress can lead to more serious health problems. Learn to recognize signs of stress in yourself, and contact your healthcare provider if you experience the following on a regular basis:

• Denial about the disease and its effect on your family member.
• Anger at your loved one.
• Social withdrawal from friends and activities that once brought you pleasure.
• Anxiety about facing each day and the future
• Depression and feeling unable to cope.
• Exhaustion making it impossible to complete necessary tasks of the day.
• Sleeplessness caused by constant concern and worry.
• Irritability that triggers negative responses and reactions in others.
• Lack of concentration making it difficult to perform usual daily tasks.
• Health problems which take their toll, both mentally and physically – worsening chronic disease, colds.

Managing Anxiety

What is anxiety?

Anxiety is a vague feeling of uneasiness, unpleasant feelings, or fear resulting from expecting some bad news or harm. Anxiety can happen to anyone, but family members and friends facing the serious illness of a loved one may get anxious more easily than others. Anxiety and fear are common and normal feelings when coping with a diagnosis of ovarian cancer.

Recognizing anxiety

People who have anxiety say they feel uneasy, tense, apprehensive, wary, or agitated. They have a feeling of restlessness, uncertainty, and are fearful or have a sense of dread or impending doom. People tremble, sweat, have rapid breathing, rapid heart rate, or can feel their heart pounding in their chest. In addition, some people experience shakiness, or difficulty falling asleep. Sometimes people may become overly fearful and may no longer cope well with their day-to-day life.

Coping with anxiety

No two people experience anxiety in the same way. Here are tips other people have found helpful:

• Try to identify what "triggers" your anxiety.
• List coping strategies that have helped you in the past.
• Talk with others, such as in a support group, about your anxiety.
• Increase pleasurable, distracting activities such as listening to your favorite music.
• Use relaxation techniques such as controlled breathing or guided imagery (picture a pleasant scene in your mind).
• Be around others as much as possible, if this is relaxing.
• Use prayer or other types of spiritual support, such as meditation.
• Talk with your doctor or nurse about prescribing medicine to help reduce your anxiety.
• Use relaxation tapes.
• Express feelings and concerns to others.
• Limit your caffeine intake by decreasing your intake of coffee, caffeinated colas, tea, and chocolate.
• Ask your doctor for a counseling referral if these tips are not helpful.

Family members and friends can help you with anxiety

• Have family members and friends help you with relaxation exercises such as deep breathing or visualizing pleasant scenery.
• Ask family members and friends to help you with situations or chores that you’ve identified as stressful.
• Ask family members and friends to bring home books from the library or bookstore about teaching relaxation exercises or imagery.

Talking with others about your anxiety

• Be open and honest about your feelings and concerns with your family members.
• Try to describe your feelings when you’re experiencing them (racing thoughts, lump in your throat, nausea, shortness of breath, dizzy or scared).
• Ask your family members and friends how your anxiety is affecting them.

Call your doctor or nurse if you experience any of the following problems:

• Panic attacks.
• Problems with anxiety that last beyond 2 weeks.
• Persistent fearfulness.
• Shortness of breath that lasts beyond 2 weeks.
• Shakiness, agitation or restlessness that lasts beyond 2 weeks.
• Heart racing and beating hard.
• Excessive sweating.
• Persistent problems sleeping or getting to sleep.
• No relief after trying suggestions.

Managing Depression and Sadness

What is depression and sadness?

Depression is sadness that happens in response to an event or due to changes in your body chemistry. Depression is sadness that is greater than normal, lasts two weeks or more, and greatly impacts your daily life.

Recognizing depression and sadness

People describe depression as the darkest time in their life. Many people report crying spells, or problems with sleep (either sleeping all day or not sleeping enough). Others describe problems with eating (too much or not enough), feeling hopeless, helpless, worthless, or even feeling like they want to hurt themselves. People may have trouble experiencing any pleasure or interest in daily life, and they may not want to talk to family or friends.

Depression is not the same as an occasional, short-lived period of sadness. In depression, these low feelings are severe, and stay for two or more weeks.

The causes of depression and sadness

Depression can occur as a result of specific events, such as a loved one being diagnosed with ovarian cancer. It can also be caused by medications, or fatigue, or from chemical changes in the brain. Generally, most people can cope with short-term feelings of depression. Persistent depression (greater than two weeks) should be evaluated by a healthcare provider for possible counseling and/or medication.

Coping with depression and sadness

Every person uses different approaches when they are depressed and sad. Here are some tips other people have found helpful:

• Try controlled breathing and relaxation exercises; these help release mood-enhancing substances from the brain.
• Express your feelings through journal writing or creative expression (dance, cooking, exercise, painting or music).
• Avoid alcohol consumption; it can make you feel more depressed.
• Try to get enough sleep at night; avoid napping during the day.
• Try to identify something that brings you pleasure every day.
• Be with other people as much as possible, if this helps you relax.
• Participate in regular, routine exercise. Exercise has been shown to improve mood and well-being.
• Make an appointment with your doctor and tell him/her exactly how you feel and that you need help.
• Make a list of all the medications you take; show this to your doctor or nurse. Some medicines may have to be stopped or changed.
• Join a support group. This can help relieve the isolation that is often felt by those who are depressed.
• Make an appointment with a counselor, pastor, priest or psychologist.
• If medicines have been ordered for your depression, take them as directed.

Family members and friends can help you

• Ask family members and friends to talk with you about what you’re going through.
• Ask family members and friends to engage in enjoyable activities with you.
• Ask family members and friends to stay with you during difficult times. Sometimes just having someone there with you is enough.
• Ask family members and friends to help you with your daily needs until you are able to care for these on your own.
• Ask family members and friends to help you with situations or chores that you identify as stressful, such as going to your doctor visits, writing out bills, or helping with household chores.
• Ask family members and friends to notify your doctor or nurse for you when needed.

Talking with others about your depression and sadness

• Try to describe your depression and how it affects you.
• Ask your family members and friends for ideas to help you deal with your depression
• Be open and honest about your feelings with your family members.
• Seek peer-to-peer support, for example, from the National Ovarian Cancer Coalition. Call 1-888-OVARIAN (1-888-682-7426).

Call your doctor or nurse if you experience any of the following for more than two weeks:

• Depressed mood every day for most of the day.
• Very little interest or pleasure in most activities nearly every day for most of the day.
• Noticeable weight loss or weight gain – or a major change in appetite.
• Sleep disturbance: not being able to get to sleep, waking early, or being very sleepy.
• Feeling agitated, or feeling slowed-down.
• Feeling excessively tired or lacking in energy.
• Feeling worthless or guilty.
• Feeling unable to concentrate or make decisions.
• Feelings of hopelessness and/or helplessness.

If you ever have feelings (or actions) that you want to hurt or kill yourself or others, call your doctor immediately, or call a national suicide hotline at:

1-800-SUICIDE (1-800-784-2433)

1-800-273-TALK (1-800-273-8255)

Finding Support

Everyone needs support to get through stressful situations. Half the battle is recognizing that you need help, the other half is asking for it. Here are some strategies to help you get the support you need:

1. Tap the natural support system that you may have among family and friends for emotional support, companionship, and practical help.

• Seek out family members and friends who are willing to give you support.
• When people offer to help, accept their offer.
• Set aside a specific time within the week to talk with important people in your life.
• Think of things that people could do to be of assistance. Be specific about your needs
• Plan a time to talk to someone or seek support. Make it happen.
• People are willing to help if they know that you are willing to receive help.

2. Join a support group.

• Support groups help you realize that others are going through a similar situation. You are not alone. Others can verify that your worries and fears are "typical" or "normal".
• Ask your loved one’s doctor or a nurse for help in finding a support group.
• Not all support groups are the same. Pick one relevant to your situation.
• Support groups are good forums for exchange about resources, coping strategies, and friendship.

3. Seek professional help from a psychologist, counselor, or clergy.

4. Practice effective communication with family and friends.

• Try to be open about your feelings. Let them know how you feel – what bothers you, and what concerns you.
• If you need a specific kind of help or support, ask for it. Be straightforward.
• Don’t assume family and friends know what you need or want – you have to tell them.

5. Spend time with people who support you.

• Avoid people who are critical or negative.
• Surround yourself with positive people.
• Optimism and a positive outlook are contagious.

6. Plan for social interactions.

• Disclose only those aspects of your loved one’s illness that you are comfortable disclosing.
• Plan ahead and consider both positive and negative responses that you may get from others. Be ready for both.
• Think about how you want to respond to questions about your loved one’s illness.
• Role-play the responses you would give with a friend.

Obtaining Accurate Information About Ovarian Cancer

The first and most important step in getting accurate information is for you and your loved one to find a skilled physician. Ovarian cancer requires treatment by a physician who has been specially trained. These physicians are called "gynecologic oncologists" and they have received extensive training in the surgical, medical, and supportive care of women with ovarian cancer. Several organizations have information to help you find a good gynecologic oncologist:

The Society of Gynecologic Oncologists (SGO) and its consumer group, Gynecologic Cancer Foundation maintain a membership directory of Gynecologic Cancer specialists. You can reach them by phone at 1-800-444-4441 or via the internet at www.sgo.org or www.wcn.org.

The National Cancer Institute also offers important suggestions and information resources to help you with these important decisions. www.cancer.gov/cancertopics/factsheet/Therapy/doctor-facility

Doing your own research

Tap into organizations that have been created specifically for women with ovarian cancer. They often serve as a hub for important information as well as a way to connect with others who have gone through the same experience you are going through.

Some of the best resources include:

National Ovarian Cancer Coalition: www.ovarian.org, 1-888-682-7426

Ovarian Cancer Research Fund: www.ocrf.org, 1-800-873-9569

Ovarian Cancer National Alliance: www.ovariancancer.org, 1-202-331-1332

FORCE: Facing our Risk of Cancer Empowerment: www.facingourrisk.org, 1-954-255-8732

Women’s Cancer Network: www.wcn.org, 1-312-573-1439

American Cancer Society: www.cancer.org, 1-800-ACS-2345

CancerCare, Inc.: www.cancercare.org, 1-800-813-HOPE

Visit the National Cancer Institute (NCI) homepage www.cancer.gov/cancertopics/types/ovarian. It is an outstanding site for accessing information about ovarian cancer, current treatment, and cutting edge research and clinical trials.

Realize that you’re not going to find the definitive cure for ovarian cancer. You will find, however, information about the best current treatment options. Decide in advance how much or how little research you want to do. Try to set limits on how much time you devote to research. It’s important to be well-informed, but be aware of how it is making you feel and whether it interferes with other things in your life. Share your findings with your loved one’s doctor. They can help you relate the information you find with your loved one’s particular situations.

If you want to find original research articles, there are two medical databases available on-line:

Medline/PubMed: www.nlm.nih.gov allows you to search abstracts from 4,500 medical journals.

CancerLit: www.cancer.gov/search/cancer_literature allows you to search from over 4,000 sources. You can also chat online with information specialists who can help you with your search.

Evaluate the quality of the information you find on the internet. Consider the following criteria when accessing information:

• What is the mission of the site? Is it to provide information, support, advice, or to sell a product?
• Who produces the site? Is it an academic center, a government agency, a private citizen, a non-profit group, or a for-profit group?
• What is the reputation of the resource? How long has it been in existence?
• Are sources of funding for the site disclosed and do they reflect any potential for bias?
• Is there an editorial board or a review process? What are site authors’ or site editors’ qualifications?
• Is the material up-to-date? Does the site post a current date and a "last revision" date?
• Does the information make sense and is it consistent with information you have read elsewhere?

Find a good guidebook for ovarian cancer. Much of the above information can be found in more detail in the book: Ovarian Cancer: Your Guide to Taking Control: by Kristine Conner and Lauren Langford. Published by O’Reilly and Associates, 2003.

Top 10 Ways to Help Reduce Your Stress When Your Loved One Has Been Diagnosed with Ovarian Cancer

There are programs, services and care techniques that can help reduce the burdens and stress after a loved one has been diagnosed with ovarian cancer.

1. Get a diagnosis as early as possible and understand usual patterns of disease and treatment so you know what you are dealing with. Help find a good gynecologic oncologist to perform your loved-one’s surgery and direct her care.

2. Know what resources are available. For your own well-being and that of your loved one, become familiar with resources available in your community. In-home assistance, visiting nurses and Meals On Wheels are just some of the community services that can help.

3. Become an educated family member/friend. If the cancer progresses, different skills and capabilities will be necessary. Care techniques can help you better understand and cope with many of the challenging issues that may arise.

4. Get help. Trying to do everything by yourself will leave you exhausted. The support of family, friends and community resources can be an enormous help. If assistance is not offered, ask for it. If you have difficulty asking for assistance, have someone close to you advocate for you. If stress becomes overwhelming, don’t be afraid to seek professional help. Support group meetings and helplines are also a good source of comfort and reassurance.

5. Take care of yourself. Family members frequently devote themselves totally to their loved one with cancer, and in the process, neglect their own needs. Pay attention to yourself. Watch your diet, exercise and get plenty of rest. Take time off for a favorite hobby, shopping, a movie, or an uninterrupted visit with a friend. Those close to you want you to take care of yourself.

6. Manage your stress. Stress can cause physical problems (blurred vision, stomach irritation, lack of concentration, loss of appetite). Note your symptoms. Use relaxation techniques that work for you or consult a physician.

7. Accept changes as they occur. Sometimes, loved ones may require care beyond what you can provide at home. A thorough investigation of available care options should make transitions easier; so will support and assistance from those who care about your loved one.

8. Do legal and financial planning. Consult an attorney and discuss issues related to durable power of attorney, living wills and trusts, future medical care, housing and other key considerations. Planning now will alleviate stress later. If possible and appropriate, involve other family members in planning activities and decisions.

9. Be realistic. Neither you nor your loved one can control many of the circumstances that will occur. Give yourself permission to grieve for the losses you experience, but also focus on the positive moments as they occur, appreciate the value of each day, and enjoy your good memories.

10. Give yourself credit, not guilt. You’re only human. Occasionally, you may lose patience and be unable to provide all of the comfort, support, and care the way you’d like. Remember, you’re doing the best you can. Being a devoted family member or friend is not something to feel guilty about. Your loved one needs you and you are there. That’s something to be proud of.

Where can I get more information?

Call the National Ovarian Cancer Coalition at 1-888-OVARIAN (682-7426) or www.ovarian.org

Call the National Coalition for Cancer Survivorship at: 1-888-YES-NCSS (937-6277) or www.canceradvocacy.org/

Call the National Cancer Institute at: 1-800-4-CANCER (22-6237) or www.cancer.gov/cancerinfo/

Call the American Cancer Society at: 1-800-ACS-2345 (227-2345) or www.cancer.org

Call the Family Care Research Program at: 1-517-353-0306 or www.cancercare.msu.edu

Visit the National Family Caregiver Alliance at: www.caregiver.org or call 1-800-445-8106

Visit the AARP website at: www.aarp.org/ or call 1-888-687-2277