I Can and I Will: Building Mental and Emotional Resilience After Cancer

I can and will spelled with scrabble letters.

The journey after cancer treatment is a marathon, not a sprint. If you’ve followed us on social media recently, you might have seen the inspiring “I Can and I Will” signs our participants hold during fitness training sessions. This powerful phrase embodies the resilient spirit that has been part of our programs from the very beginning. But rebuilding mental and emotional strength is just as crucial as physical fitness.

For many survivors, the mental and emotional challenges of life after cancer treatment can be just as difficult as the physical battle. A staggering 75% of cancer survivors report experiencing psychological distress or cognitive difficulties even after completing treatment. This statistic is a stark reminder of the importance of holistic recovery. This reality is one of the primary reasons we were so excited about adding mental health counseling to our Survivor Fitness programs.

10 Powerful Strategies to Build Mental and Emotional Resilience After Cancer

Here at Survivor Fitness, we’ve walked alongside hundreds of participants. Through their experiences, we’ve learned valuable lessons about building your mental and emotional strength after cancer. These insights have shaped our programs to empower you on your unique journey.

1. Seek Professional Guidance

Don’t hesitate to connect with a licensed therapist or counselor specializing in survivorship. These professionals can equip you with tools to manage emotions and navigate your new normal. Here at Survivor Fitness, we’re thrilled about the addition of mental health counseling as one of our programs, allowing participants to access months of one-on-one coaching and online therapy sessions. If you’re interested in meeting with a licensed therapist to help you navigate the mental and emotional challenges of your recovery journey, we can help you find the right one. 

2. Craft Your Personal Mantra

Creating a personal mantra can be incredibly empowering. Make it personal to you—some of our participants have specific goals they want to achieve, while others adopt mantras like “never give up, never give in.” Finding what works for you in this specific season of your journey can provide daily motivation and a sense of purpose.

3. Embrace Physical Activity 

Science has proven that there are dozens of mental, emotional, and relational benefits of physical activity after cancer. This is why Survivor Fitness began as a fitness training program. Whether you’re new to exercise or a seasoned athlete, there’s something for everyone. Start with gentle exercise movements like walking or find activities you enjoy, such as yoga or swimming. Make physical activity a regular part of your routine.

5. Find (or Create) a New Support System

If there’s one thing we’ve noticed after launching our programs, it’s that connecting with others who share similar experiences can be incredibly empowering. One of the most inspiring aspects of our program is witnessing the supportive spirit within the Survivor Fitness community and hearing stories of alumni and participants who have found new support systems on their journey of recovery after treatment. 

6. Practice Mindfulness and Meditation

Techniques like mindfulness and meditation can significantly reduce stress and promote emotional well-being. Whether it’s practicing yoga or using an online app, there are numerous resources to guide you on your mindfulness journey.

7. Fuel Your Body

Nourishing your body with nutritious foods has a profound impact on your mental and emotional health. That’s why Survivor Fitness offers nutritional support, including consultations with registered dietitians. These personalized sessions address effective eating habits and any dietary concerns you may have.

8. Celebrate the Small Wins

This is a common theme echoed by our fitness trainers and nutrition specialists—celebrating small victories is crucial for maintaining motivation. Acknowledge and celebrate your progress, no matter how seemingly insignificant. Focus on the positive steps you’re taking toward healing and well-being. 

9. Develop Strategies for Cancer-Related Anxiety

Fear of recurrence is a common concern for survivors. Financial worries, body image changes, and managing long-term health needs can also contribute to the mental burden. Empowering yourself with knowledge and developing resilience can help you navigate cancer-related anxiety. 

10. Try New Strategies for Increasing Your Self-Esteem

Because so many cancer survivors experience weight gain or muscle loss during treatment, losing self-esteem is one of the most common ramifications that cancer survivors face. Finding new ways to reclaim your self-esteem after cancer and celebrating small victories can be an effective way to find new sources of mental and emotional strength. 

11. Be Patient with Yourself

Remember, healing is a journey, not a destination. It takes time to adjust both physically and emotionally. Be kind to yourself and celebrate every step forward, no matter how small. Patience and self-compassion are crucial elements of your recovery journey.

We’re Here for You

At Survivor Fitness, we understand the unique challenges faced by cancer survivors post-treatment and offer a holistic set of programs designed to empower you to find the support you need. Learn more about our programs or apply today to begin your journey towards a brighter, stronger future.

Board Member Spotlight: Peyton Cherry

Professional portrait of Peyton Cherry.

Passion. It’s a word that permeates and drives so much of our work at Survivor Fitness. It fuels the determination of our participants as they reclaim their health and rebuild their lives through our programs. It drives the dedication of the trainers, therapists, and dietitians who guide them on their journey. And it underpins the unwavering commitment of our volunteers, supporters, advocates, and board members who help us amplify our impact.

Passion is also the perfect word to describe one of our dedicated board members, Peyton Cherry. A native Knoxvillian, Peyton’s connection to Survivor Fitness began through mutual friends who introduced him to our founders, Aaron and Meg Grunke. Hearing Aaron’s story of resilience during his own battle with cancer deeply inspired Peyton, prompting him to get involved.

A Heart for Transformation

“I was truly inspired not only by Aaron’s story,” Peyton says, “but by all of those who’ve participated in the Survivor Fitness programs. The organization strives to do good on the largest possible scale, which truly shows within the community of tightly knit individuals who participate in this program.”

Peyton’s involvement with Survivor Fitness began to grow as he attended more events, including our Knoxville Survivor Soirée. This event, which featured a live auction, was particularly meaningful to Peyton. The auction raised funds for the financial support and scholarships we offer to participants, ensuring that anyone who needs our programs can access them.

“Seeing all the attendees raise their paddles and donate generously to promote the cause was beyond special to witness,” Peyton reflected.

It’s no surprise then that Peyton’s passion, coupled with his strong ties to the Knoxville community, made him a perfect candidate for our board in 2023. His primary focus is to expand our reach and connect with businesses and individuals who share our mission. He believes this increased exposure will draw in more resources and support and attract a wider range of participants who could benefit from Survivor Fitness programs.

“With the year-over-year growth of Survivor Fitness,” Peyton says with optimism, “the number of people able to join this program is only going to increase. The ability to touch so many lives is amazing, I can’t wait to see what the future holds.”

The Power of Community

Beyond passion, Peyton understands the power of community. As a real estate agent, he witnesses firsthand the profound impact that a strong support network can make for cancer survivors. This understanding resonates deeply with Survivor Fitness’ core values.

“The feeling of having folks around you with similar stories helps to invoke hope among the individuals within it,” Peyton explains. “The Survivor Fitness programs are not only special to me, but to so many within the community.”

At Survivor Fitness, we are incredibly grateful for Peyton’s unwavering passion and boundless energy. His dedication to expanding our reach allows us to empower more cancer survivors as they move towards a happier, healthier future after treatment.

Participant Spotlight: Joy Buckley Reed

Joy Buckley Reed Smiling in a Gym.

For many cancer survivors, the end of treatment marks a new beginning, filled with both hope and uncertainty. There’s a yearning to reclaim something lost, to do something positive for oneself. At Survivor Fitness, we believe in empowering survivors to take those steps forward, to discover strength and reclaim your self-esteem after cancer.

Joy Buckley Reed is a shining example of this spirit. In January 2022, Joy received the life-altering news that she had been diagnosed with not one, but two primary cancers: Stage IV non-small cell lung cancer and a Stage IV pancreatic neuroendocrine tumor. This diagnosis marked the start of a months-long journey filled with treatments and surgeries. But her story is one of resilience, determination, and triumph.

Taking the First Step with Survivor Fitness

Joy first heard about Survivor Fitness at a cancer information day at Meharry Medical Center in early 2023. The programs piqued her interest, but it wasn’t until later that year — when she saw it advertised on a monitor at Vanderbilt — that she decided to take the first step and apply.

“During treatment, I was focused on treatments and doctor appointments. I believed that Survivor Fitness gave me a chance to do something good for myself,” Joy shared.

Like many cancer survivors, Joy had experienced a loss of muscle tone in her thighs and core due to her diagnosis and treatment. She also had a shoulder injury that required surgery for correction.  Yet, she was determined to rebuild her strength and reclaim her body.

A Journey of Recovery and Resilience

Joy began working with her fitness trainer, Lauren, to develop a customized plan tailored to her specific needs. The plan aimed to reduce the pain from her shoulder surgery and help her regain the strength she had lost during treatment. The process was challenging, but the support and encouragement from Lauren made a significant difference.

“She pushed me just enough to make a big difference,” Joy said of her trainer.

About two-thirds of the way through the programs, Joy moved further away from the fitness center. Despite the longer drive, she recognized the value of her weekly fitness sessions with Lauren and stayed committed to seeing the programs through. Joy knew that the effort and time she was investing would pay off in the end.

Discovering “The Good” and Sharing the News

By the time she completed Survivor Fitness, Joy had achieved significant milestones. She was able to do squats and planks again, regaining the strength and confidence that had been hampered during treatment. But the benefits weren’t just physical—Joy’s progress also had a profound impact on her mental and emotional well-being, leaving her feeling more confident and better about herself.

Survivor Fitness became more than just a workout routine for Joy. It was a catalyst for personal growth and resilience. Through the programs, Joy discovered the “good” that can be found in challenging yourself and investing in your recovery after cancer. 

She has since become one of our biggest advocates, sharing her positive experience with other cancer survivors. In fact, Joy has personally referred two new participants to the programs, eager to help others find the same sense of empowerment and healing that she did.

Join the Survivor Fitness Community

Joy’s story is a reminder that even in the face of adversity, hope and healing are possible. We are incredibly grateful for her courage and determination. 

If you’re a cancer survivor or know someone who is, we invite you to learn more about our programs. And like Joy, take the first step and apply today — you never know what strength and confidence you might discover along the way.