Your mental health after a stem cell transplant

Feeling sad or low after all the fear and uncertainty of this life-changing process is completely understandable. These feelings often pass as you start to recover, but if they come back regularly for a few days at a time, it could be a sign that you're experiencing depression. For more information, see our section on when to seek extra help.

Along with sadness, anger is one of the ‘stages of grief’ that we go through before accepting a situation and moving on. Grief doesn’t always involve losing someone close to you – after a life-changing event like a transplant, you might experience grief for the life you used to have. Anyone who needs a transplant has probably asked themselves ‘why me?’ at some point.

When we feel like nobody understands what we’re going through, this can lead to feelings of isolation. Living alone, having to stay in on your own during recovery, or having quite a small social group can lead to similar feelings.

Going through a period of uncertainty and not being able to plan for the future can make us feel anxious. Some people might also experience a common mental health problem called ‘generalised anxiety disorder’. For more information, see our section on when to seek extra help.

You might feel like you’ve lost the freedom you had before your transplant, especially if you’ve not yet returned to work or had to give up certain hobbies. You may also worry about losing the medical support you had in hospital as you move into the recovery stage.

On a more positive note, you might feel an increased sense of determination and resilience during recovery. When your recovery is going well, you feel great. This sense of progress can lead to thoughts of hope for the future.

You can improve your mental health and wellbeing during recovery by trying some self-care tips:

• Treat yourself – What you’re going through isn’t easy, so try to enjoy some of life’s little pleasures. Buy that slice of cake when it tempts you, spend an extra hour playing that game or do something you have always wanted to do. Treating yourself is about doing whatever you’re in the mood for at that moment.
• Have a laugh – We all have something that always makes us laugh. Even if you’re not ready to meet up with people yet, you can still have a laugh at home by watching your favourite comedies, finding new ones on streaming services or listening to funny podcasts. Ask your friends for their comedy recommendations too.
• Look after your physical health – Practising good physical wellbeing helps keep your mind healthy too. Try to make sure you get enough sleep, do a bit of exercise, follow a healthy diet and keep up a personal care routine, like showering and getting dressed every day. Self-care doesn’t need to be anything special or fancy.

You can improve your mental health and wellbeing by trying some ideas related to different activities and interests during recovery:

• Learn a new skill – You can study a wide range of courses through night schools or online, including cookery, art and languages. You could also do a distance learning course without the need to move or commute. You might even decide to re-train for a new career. For more information, see our pages on returning to education and returning to work.
• Writing or blogging – Some people find it helps to write about their experiences of stem cell transplant, both good and bad. Even if you don’t want to share your thoughts, writing them down can still help you to process them. You may also find comfort in reading stories from people going through a similar experience. Use the ‘Patient stories’ tag to read people’s blogs on our website.
• Art and hobbies – If you find it hard to express your thoughts and feelings with words, you can try other creative outlets instead. Drawing, painting, sculpting, collage and music can all help with processing difficult feelings.
• Music – Make a playlist of your favourite songs that always lift your mood. If you play an instrument, you might want to write a song or take some time to improve your skills and boost your confidence. You might find joining local choirs and other musical groups is a great way of doing something you enjoy while meeting new people.
• Travel – Is there somewhere in the world you’ve always wanted to visit? Now might be the perfect time to go on that trip. Check with your medical team about whether it’s safe for you to travel. For more information, see our page on travelling abroad.
  

You can improve your mental health and wellbeing during recovery by trying some tips based on socialising and spending time with other people:

• Talk to someone – Sometimes just talking to someone close to you can make a huge difference. If you want to speak to people who understand your experience, you can also talk to your medical team or someone in Anthony Nolan Patient Services. For more information, see our section on opening up to others.
• Meet up with a friend – It’s important to feel connected to other people. Try to spend time connecting with friends, even if it’s just by text or phone call. Spending time with people who make you feel comfortable can take your mind off more challenging thoughts. A lot of us find it easier to be around people outside our immediate family, because they aren’t quite as involved in the recovery process.
• Join a group – If you have a particular interest, look for a local group where you can meet other people who share your hobby. You can usually check social media to find out what’s available in your area.

You can improve your mental health and wellbeing by trying some tips that might help you feel better informed and more in control of your recovery:

• Find out more – Lots of us start worrying and feeling anxious when faced with the unknown. By finding out more information about the physical, mental and emotional challenges of recovery, it might feel easier to come to terms with. You might want to start by reading through our recovery section.
• Find trusted mental health information – Stick to information sources you know you can trust and try to avoid relying on the first results of web searches. You can always ask your medical team for advice as well. Feel free to make notes about what they say or ask someone to come with you for support. We also have a section on useful organisations for mental health support.
• Get organised – With lots of things to remember during your recovery, try to settle into a routine. You will have days when sticking to your plan feels more difficult, but it helps to feel like you’re doing something positive and staying in control. For more information, see on our page on taking control of your recovery.

You can improve your mental health and wellbeing by trying some relaxation tips and techniques while recovering:

• Deep breathing – It might sound simple, but taking a deep breath can really help calm your nerves. Practising controlled breathing will also help you to relax.

• Health-promoting exercises – Exercise techniques like tai chi and yoga combine gentle movements, stretching and breathing exercises with elements of meditation. This helps you to focus your thoughts on the present and relax your mind.
• Meditation – You might have already tried mindfulness or other types of meditation. The aim is to help you become more aware of your feelings and accept them for what they are. Overall, this should help you to think more clearly and react calmly in difficult situations. The Mind website offers more information about mindfulness.

For more detailed information, the Mind website also has some pages on relaxation techniques.