Fear of recurrence – the worry that cancer could come back – can happen at any point after a cancer diagnosis.
“It’s one of the most prominent concerns for patients at any stage,” says Cristina Turner, LCSW, OSW-C, a behavioral health clinician with the Hartford HealthCare Cancer Institute. “You’re not alone in feeling this way.”
Up to half of people with cancer experience some level of fear of recurrence – and those feelings can come and go, even years after diagnosis or treatment. Here’s how to cope.
1. Know that it’s normal
Fear of recurrence is a real and valid part of survivorship.
“You may notice it’s worse around follow-ups or when someone you know is diagnosed,” says Turner. “It can even show up as irritability, sleep issues or physical symptoms like headaches or stomachaches.”
The first step? Name it. Recognizing the fear helps you manage it.
> Related: 5 Things to Know About Cancer Remission
2. Stay informed – but not overwhelmed
It’s natural to want to learn more about your health.
Instead of turning to the internet with questions, ask your care team which symptoms to watch for and when to reach out.
“It’s helpful knowing what’s common and what’s possibly concerning,” says Turner. “If you aren’t sure, we can help you decide when to call – and when to set down some of those worries.”
3. Keep your follow-up appointments
Skipping scans might feel easier now, although it can lead to more stress later.
“Regular surveillance not only reassures patients we’re watching closely but also helps us catch problems early,” says Turner.
Scan anxiety is common. Before you head in, try calming strategies like music, deep breathing or meditation. Afterward, plan something comforting, like coffee with a friend.
> Related: 5 Ways to Strengthen Your Immune System After Cancer Treatment
4. Talk about it
Fear of recurrence isn’t something you have to carry alone, even if it feels deeply personal.
“Sometimes, it takes away some of the power when we say it out loud,” says Turner. “Connect with your family, friends or cancer groups for support.”
That might mean opening up to a partner, a close friend or a family member who knows your story. It could also mean joining a cancer support group, where you’re surrounded by people who truly understand what you’ve been through.
5. Use simple tools to manage stress
Deep breathing. Gentle yoga. Creating something with your hands. Playing with a pet.
“These aren’t just nice extras – they’re tools to help regulate your nervous system and help you cope a little easier,” says Turner.
When fear shows up, your body often reacts before your mind does. Stress-reducing habits can help calm that response and bring you back to the present moment.
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6. Focus on what you can control
It’s easy to feel powerless when so much is out of your hands. But there are areas where you do have influence.
“Healthy habits make a difference,” says Turner. “Stay active, eat well, avoid tobacco, limit alcohol, manage stress and get good sleep. These steps support your wellness and help lower your risk.”
7. Find joy in the everyday
After cancer, joy can feel complicated. But it’s also essential.
“Set goals that have nothing to do with cancer – improve your fitness, or tackle a new hobby,” says Turner. “It’s about reorienting your life around living, not fearing.”
And joy doesn’t have to be big or dramatic goals. It can be a good cup of coffee, a favorite show, or time spent outside. These moments remind you that your life is still full, meaningful and worth savoring.
> Related: 5 Best Foods for Cancer Survivors
8. Ask for help if it’s too much
If fear is getting in the way of your life, don’t push through it alone.
“If worry becomes constant or impacts your day, counseling – especially from specialized cancer survivorship therapists can help,” says Turner. “Your provider can help connect you with the resources.”
> Related: 5 Things Every Cancer Survivor Should Know
Moving forward, together
If you’re worried about recurrence, don’t keep it to yourself.
“There’s no right way to cope,” says Turner. “You’ve already done something incredibly difficult. Now it’s about finding ways to live well – even with uncertainty – and we can help you take the next step.”
