For further information, you can start by speaking with your General Practitioner (GP). They can address your emotional concerns and connect you with local support services, such as a psychologist or social worker.
You can also reach out to your cancer clinician. Many cancer services offer psychological support, including access to psychologists, social workers, psychiatric nurses, and psychiatrists. If these services are not available at your local health facility, ask about support options within the community.
To locate a psychologist near you, your GP can provide a referral or create a mental health care plan.
Several smartphone apps and online programs are designed to support CBTi. These tools can complement professional care or be used as standalone resources for managing sleep difficulties.
One notable program is This Way Up, an online CBT-I course developed by clinicians at St Vincent’s Hospital, Sydney. It provides structured lessons on sleep education, stimulus control, and sleep restriction, helping users establish healthier sleep patterns. This self-paced program includes interactive exercises and downloadable resources, offering evidence-based techniques to improve sleep. It’s available for a nominal fee, and in some cases, you may be eligible for free access through your GP or health service.
Additionally, apps like CBT-i Coach and Sleepio provide practical tools to track sleep, identify sleep-interfering habits, and implement CBT-I strategies, making it easier to stay on track with your sleep goals.
Podcasts can be a convenient way to learn more about managing sleep and mental health. Here are some recommendations:
- Sleep Hub: For individuals seeking to understand and manage sleep disturbances associated with cancer, Sleep Talk: Episode 28 – Sleep and Cancer offers valuable insights.
- Cancer Council Sleep and Relaxation Podcast
Relaxation techniques
Try diaphragmatic breathing, visualization, or progressive muscle relaxation to help calm your body and mind. See: Breathing and Relaxation Techniques from Cancer Research UK.
Mindfulness practices
Mindfulness can help bring your focus to the present moment and reduce anxiety.
- Smiling Mind app on iPhone and Android for short, free mindfulness practices.
- Insight Timer on iPhone and Android for some free mindful practices for sleep and anxiety.
- Finding Calm During Cancer podcast includes a series of free meditation and mindfulness practices from the Cancer Council Australia.
Cancer Council
Cancer Council Australia provides essential support through services like counselling, financial assistance, and reliable information on cancer care. They also foster community connections and fund vital research to improve outcomes for those affected by cancer.
Call 13 11 20 to speak with a cancer nurse
WeCan
WeCan is an Australian supportive care website that assists individuals affected by cancer in accessing information, resources, and support services tailored to their needs. It consolidates resources from various specialised organisations, offering a comprehensive platform for those seeking guidance and assistance following a cancer diagnosis.