Physical activity, cognitive behavioral therapy (CBT), and mind-body practices are activities you can engage in with an advanced breast cancer diagnosis to improve outlook and quality of life.

Receiving a diagnosis of metastatic breast cancer can be a shock. But it’s still possible to find pleasure and enjoyment in life.

Adding exercise, therapy, and social interaction to your routine can go a long way toward supporting your body and mind through your journey.

But try not to overexert yourself. Focus on what you can do, whether that be 10 minutes of exercise or one-hour visits with friends or family.

Making physical activity part of your treatment plan can aid your physical recovery and improve your emotional well-being.

A 2020 research review suggests that exercise may be beneficial for people with early stage and metastatic cancer by helping improve outlook and quality of life. It’s suggested to include it in every cancer care plan.

According to a 2019 research review, people with breast cancer who were more active had a 40% lower risk of dying from breast cancer than those who were not.

Even small amounts of moderate exercise can lead to health benefits by reducing some of the most common side effects of cancer treatments. These include:

And, as always, regular exercise can help support a moderate weight.

Getting started

Consider getting a professional opinion on what types of exercise are feasible for you and how you can safely exercise with your condition. Ask your doctor how much and how often you can exercise, and if you should avoid any activities.

Once you get it cleared with your doctor, check out the articles below for some inspiration:

CBT is a form of short-term, hands-on psychotherapy. Its goal is to change the underlying behavior and thinking patterns that may cause anxiety and doubt.

According to a 2024 research review of 154 clinical trials, CBT may moderately improve mental health and quality of life in those with cancer.

A 2023 research review of 60 clinical trials further supports this. Researchers found that CBT can help lower levels of:

It might even help relieve insomnia and treatment-induced symptoms of menopause

There are many different approaches to CBT, and you might have to try several (and several therapists) before finding the right one for you. CBT can be done in person or virtually, and one-on-one or in a group setting.

If you’re interested in finding a therapist, you can start your search with the American Psychological Association.

Mind-body practices and other complementary therapies may help manage the psychological effects of cancer treatment. Such practices include:

According to a 2021 review of studies, for those with breast cancer, yoga may help improve:

A 2021 study found that acupuncture may help relieve hot flashes, fatigue, sleep disturbances, and anxiety from breast cancer treatment drugs. However, because it involves needles, there’s a small risk of infection.

If you have received an advanced breast cancer diagnosis, it can be helpful to connect with others who are also familiar with what you’re going through.

Support groups are great spaces for learning coping skills related to exercise, diet, and meditation to help you manage the stress of the condition.

There are many resources online to help you find support. These websites may be good starting points:

Your doctor, hospital, or treatment professional can also provide you with a list of support groups in your area.

A 2022 research review analyzing the effect of social relationships on women with breast cancer found that having positive interactions may help relieve symptoms.

This might be because positive relationships and support can help people with breast cancer balance their mindset and reduce stress.

Beyond joining a support group, here are a few more ways you can engage socially:

  • Prepare a meal with loved ones.
  • Take a walk, bike ride, or do another form of leisurely exercise with others.
  • Play card or board games with friends.

You might experience a range of emotions after receiving a diagnosis of metastatic breast cancer. But you can balance these feelings with physical activities and learning how to maintain a positive mindset.

Doing so can help you improve your quality of life, reduce stress, and gain a positive outlook. Remember: Only do what’s possible for you — try not to wear yourself out.

If you’re not sure where to start, consider speaking with your doctor or a therapist for their recommendations.