Living with uncertainty is one of the harshest realities of a cancer diagnosis. Waiting for scan results or feeling the fear of recurrence are examples of common challenges survivors find difficult to navigate. While it may be unrealistic to think the feeling of uncertainty will completely go away, we discuss strategies to tame the anxiety and find your footing one day at a time. Let’s talk about it!

1. Living with Uncertainty
Julie Larson, LCSW
www.julielarsonlcsw.com

2. Our Brains Resist
Uncertainty
• We crave information
about what is to come
for survival
• Worry helps us plan
and prepare
• Fear interprets
ambiguity as a threat
• Both feelings diminish
our ability to focus on
anything but creating
certainty
This Photo by Unknown Author is licensed under CC BY-NC-ND

3. • Fear
• Sadness
• Guilt
• Anger
• Emotional numbness
• Uncertainty
• Worry
• Pressure

4. The Messages of
Uncertainty
Will cancer come back? Will it progress?
Will I get a secondary cancer related to my treatments?
Will I recognize symptoms?
What do I pay attention to? What do I dismiss?
Am I doing enough?
Am I overdoing it?

5. Taking Action: #1
Connect the Dots
When is my cancer most likely to recur?
What are the doctors looking at during follow
up visits?
When should I contact my medical team?
Did treatment put me at risk for any future
health issues? How will those be monitored?

6. Taking Action #2:
Let Go of The Fight
• Fear and worry many not completely go
away.
• Name it & Claim it.
• Take the hit of a feeling, greet the
“visitor”
• Naming a feeling gives you a little
distance from the feeling so you can
respond (not react)
• Building tolerance for uncomfortable
feelings gives us flexibility with our
attention.
• Calming yourself not only feels better it
helps you act smarter.
Julie Larson, LCSW – www.julielarsonlcsw.com

7. “Well Hello Worry…”
• Greet your feelings like a visitor.
• Resist judging or struggling to “fix” them.
• Allow them some space to just be with you.
• Struggling with the uncontrollable feelings often makes the feeling
more intense.
• Watch how it is you learn to live despite their presence?
“Ah! Anger. It’s
you.”
“Ah,
Restlessness.
Yes, I know
you.”
“Fear, you’ve
returned I see.”
“Oh jealousy,
hello.”

8. Acceptance… not
resignation
•Make space for the feeling – be
honest
•Comfort and care for yourself
•Parts of this reality may or may
not change
•Then… NOW WHAT? Where do
I focus today.

9. “What If?” to… “What Is.”
Take inventory of your present. What you
know for sure.
“What If?” to…. “What Else.”
Are there other possible truths?
“What If?” to… “Then What.”
Create a concrete plan for your worst-
case scenarios.
“What If?” to… “What’s Left.”
Turn the lights on in the rest of the room.
What is available to you now?

10. Taking Action #3:
Invest in YOU
• You matter. When you
aren’t at your best the world
around you misses you and
you feel that impact too!
• When we underinvest in our
body, mind, spirit we chip
away at the MOST essential
tool for leading your best
life.
This Photo by Unknown Author is licensed under CC BY

11.  Sleep
 Rest
 Nourish
 Hydrate
 Connect
 Play for
JOY

12. What am I doing that helps?
What am I doing that is not
helpful?
Getting organized and
prioritize
Take a break to refill water
bottle
Get outside Connect with a friend
Top of the Hour Break.
Change my surroundings -
Pause and breathe
Write, pamper yourself,
music, cook, art…
Fortune Telling Assumptions
Making comparisons Scrolling social media
Trips to the fridge Raising your voice
Taking Action #4:

13. Develop a habit of checking in with yourself.
Can I name the feeling I am having?
Where am I feeling this stress in my body?
What am I doing that is helpful?
What am I doing that is not working well for
me?
Taking Action #5:
Cultivating Presence

14. “He lived
some
distance
from his
body”
Worry and Fear can be very “head heavy”
How can you reconnect with your body?
Breathe
Change location (sit/stand; inside/outside; lay
down/get up)
Feel your body – touch
Ground yourself into the…ground. 
Change the pace with breath

15. Taking Action #6:
• Meaning and purpose of wellsprings
of hope.
• When we recognize our value to
someone (or something) else it gives
us a place to focus that is outside of
our uncertainty.
• How does the life around you still
need you despite the uncertainty
you feel?