A therapeutic worksheet for breast cancer survivors
This worksheet is designed specifically for people who have experienced breast cancer. It supports you in noticing fear-based thoughts, understanding where they come from, and replacing them with thoughts that rebuild safety, trust in your body, and confidence in your future.
You can complete this alone or during reflective journaling.
- Notice the Trigger
What situation, sensation, or experience activated fear or anxiety?
Examples:
- A breast or chest sensation
- A scar or reconstruction concern
- A mammogram or scan reminder
- Hormonal symptoms
- Arm discomfort
- Looking at your body in the mirror
- A quiet moment at night
Trigger / Situation:
- Identify the Automatic Thought
What was the first negative or fearful thought that appeared?
Examples:
- “What if the cancer is back?”
- “This pain means something is wrong.”
- “My body failed me.”
- “I am not whole anymore.”
Automatic Thought:
- Name the Feeling in the Body
What emotion or physical response did you notice?
☐ Anxiety
☐ Fear
☐ Sadness
☐ Grief
☐ Tension
☐ Panic
☐ Shame
☐ Numbness
☐ Other: __________________
Where do you feel this in your body?
(Chest, breasts, arm, shoulders, stomach, throat, jaw, heart area, etc.)
- Question the Thought
Answer these kindly and honestly:
- Is this thought based on medical facts or fear?
- Is this happening now, or am I imagining a future scenario?
- What would I say to another breast cancer survivor who had this thought?
Reflection:
- Choose a Healing Reframe
Replace the fearful thought with a safer, kinder, more supportive one.
Examples of Healing Reframes:
- “Right now, in this moment, my body is well and I am safe.”
- “My body fought bravely for me and continues to protect me.”
- “This sensation does not automatically mean cancer.”
- “My scars are signs of healing, strength, and survival.”
- “I am still whole, still feminine, still worthy, and still me.”
- “Monitoring my health is an act of care, not danger.”
- “I am allowed to trust my body again.”
My New Supportive / Positive Thought:
- Body Image and Identity Reframe
If you struggle with changes to your breasts, scars, hair, weight, or femininity, complete this section.
What belief do I have about my body now?
What would a kinder, more compassionate truth sound like?
Examples:
- “My body carries the story of survival and courage.”
- “My femininity is not defined by a body part.”
- “I am allowed to love this body again.”
My Healing Body Statement:
- Notice the Shift
After reading your new positive thought slowly, notice:
- How does my body feel now?
- Has the emotion changed in intensity?
- Do I feel a little calmer, safer, or more grounded?
Body / Emotional Response:
- Affirmation
Choose or write one sentence you can repeat daily to retrain your nervous system and rebuild trust in your body.
Examples:
- “My body is a wellness-making machine.”
- “My body knows how to heal and protect me.”
- “In this moment, I am safe in my body.”
- “I trust my healing journey.”
- “I am strong, whole, and alive.”
My Daily Healing Statement:
- Reminder
After breast cancer, fear of recurrence, body changes, and medical anxiety are very normal.
Healing includes your body, your nervous system, your identity, and your heart.
You are not broken.
You are healing.
You are a survivor.