Emotional Health and Wellbeing – What’s in Your Toolbox?

In our popular webinar ‘FL and You – Emotional Health & Wellbeing’, Dr. Mitchell Smith, FLF’s Chief Medical Officer, and Carmen Hilton, Clinical Social Worker and Behavioral Health Therapist at the Inova Schar Cancer Institute, joined individuals affected by follicular lymphoma (FL) to explore practical ways to nurture emotional wellbeing and cultivate a positive outlook on life whilst living with FL.

The session resonated deeply with many attendees, sparking conversations around coping strategies, emotional resilience, and finding strength in community. We are continuing this important conversation by diving deeper into some of the key themes and techniques that emerged.

Living Well with FL – Meet Amanda

In this personal video, Amanda shares how she navigates living with FL, from coping with the anxiety of ‘watch and wait’ to embracing a positive mindset.

What’s in Your Toolbox?

During the webinar, Carmen encouraged everyone to think about their own emotional health toolbox. The strategies, support, and habits you turn to in moments of stress, anxiety, or uncertainty. These tools can be practical, emotional, or even spiritual. The important thing is that they work for you.

Below are some practical resources that Carmen shared to help build your own toolbox:

The Power of Pause – Using STOPP

When emotions run high, the STOPP technique can help you pause and respond more mindfully:

S – Stop. Pause if you’re feeling stressed or overwhelmed.
T – Take a breath. Notice how you’re breathing. Slow it down.
O – Observe. What’s going on? What are you thinking and feeling?
P – Pull back. Step away from the immediate reaction. What would someone else say?
P – Practice what works. Choose a helpful way forward — whether that’s distraction, self-care, or talking it through.

Putting CARE into Practice

Another helpful tool is the CARE framework, which is a reminder to prioritize self-care and connection:

C – Connect. Reach out to friends, loved ones, or support groups. The Living With Follicular Lymphoma community group is a safe space for anyone affected by FL, to be part of a welcoming community.
A – Access resources. What help is available to you? Ask your healthcare provider and check out FLF resources such as Your Support Hub.
R – Relief. Identify ways you find relief — movement, nature, journaling and mindfulness for example.
E – Educate. Empower yourself with knowledge, whether about your condition, treatments, or ways to cope. Our FLF webinars cover a range of aspects living with FL and provide expertise alongside lived experience.

Support at Your Fingertips – Recommended Apps

As Carmen shared, there are many apps designed to support mental health and emotional wellbeing.

“There are so many [apps] that people can download. It’s almost like having a therapist in your pocket. They offer gentle reminders of coping skills to use during moments of stress and anxiety.”
– Carmen Hilton, Clinical Social Worker/ Behavioural Health Therapist, Inova Schar Cancer Institute

Here are some of her top recommendations:

This Is Living With Cancer (Free) – Daily affirmations, reminders, tools to stay organized, and ways to stay connected.
Calm (Free trial) – Improve sleep, reduce stress and anxiety, boost focus and overall wellbeing.
Headspace (Free trial) – Meditation and mindfulness for emotional balance and reducing negative thinking.
Chemo Brain (Free) – Jot down reminders, questions, side effects, and track medical info in one place.
Happify (Free) – Evidence-based games and activities to reduce anxiety and build resilience.
Wave health (Free with processing fee) – A health tracker app to help monitor symptoms, medications, and routines for better insight and control.

Your Toolbox is Personal and Powerful

Whether it’s breathing exercises, a daily walk, or connecting with the Living With Follicular Lymphoma community group, your emotional wellbeing toolbox should reflect what helps you feel centred and supported. There’s no one-size-fits-all approach, just a collection of tools that can help you feel a little more grounded, especially on the tough days.

Support from the Follicular Lymphoma Foundation

At the Follicular Lymphoma Foundation, we’re dedicated to driving progress in research and treatment for follicular lymphoma patients worldwide. But we can’t do it alone. We rely on the support of compassionate individuals like you.

There are many ways to join and support the Follicular Lymphoma Foundation. Whether you choose to donate, participate in fundraising efforts, or engage with our community, each action, no matter how small, has a meaningful impact. Together, we’re stronger, and your involvement brings hope and inspiration to those affected by follicular lymphoma.

Join our mission in finding a cure for follicular lymphoma today.

Disclaimer: The information provided in this blog post is for educational purposes only and should not be considered a substitute for professional medical advice. Always consult with your healthcare provider for personalised guidance and treatment options.