During my first cancer treatment, I took a few months off work to recover from my mastectomy. It was much needed – not having any other pressures other than recovering.
I expected that to be the bulk of my recovery, so I was not prepared for the curveball of chemotherapy. I was so terrified by it; I wanted something to take my mind off it and focus on. I returned to work in the same week I started that treatment. I had the best agreement with my employer – working from home on a cycle around my treatment and was focusing on just a few projects. It worked well and I managed, except for the few days where I just had zero energy and screens were not an option. So, it is completely understandable that I thought returning to full time work 3 weeks after chemo had finished was the right thing to do. I fully expected to return to my normal duties and operate at my normal pace.
I was completely unprepared for how I would actually feel.
I had the best support from my employer and colleagues, but I pushed and pushed to take on more. I was grappling with all the menopause symptoms brought on by my treatment. I was having multiple hot flushes every day, during meetings too. I had rubbish sleep and brain fog was off the scale. And yet, I pushed on to try to be the person I had been before breast cancer. And as I pushed on, it became more and more challenging – along with the physical symptoms of menopause, I felt my confidence plummeting, I was anxious and emotional at the drop of a had. I was not myself.
The moment I realised I needed to ask for help.
After one particular meeting, where I spoke (admittedly probably not as coherently as I would have liked), all my colleagues looked at me like I was an alien – or at least that was my perception of it. After the meeting I spiralled into overthinking and emotion. I realised I needed to take control and action or I could be at risk of damaging the career I’d worked so hard to achieve. I needed help.
And that’s when I contacted Working with Cancer, a fantastic organisation where coaches have experienced cancer themselves. It was the best decision I made. I realise its not possible for everyone to access. Often organisations have support that employees can access – an Employee Assistance Programme, Private Medical Support – and also you would hope and expect an understanding HR team.
This is what I learned:
01
Recovery is not linear
Returning to work after cancer treatment whilst navigating menopause can be a bit of a bumpy ride. There will be good days when you feel energised and in control, and others when fatigue, brain fog, or emotion catch you off guard. That’s okay. Although its hard, try not to compare yourself to your old self – set small goals, and recognise your own progress.
02
Implement Strategies to Manage
Practical strategies can make the transition back to work smoother. Start with what’s within your control:
Some of this will depend on what job you do and what support there is within the organisation.
Plan your week – meals, food, clothes, activities. It helps reduce decisions and also conserve energy.
It might be a good idea to agree a phased return to work if that is possible.
Use tools to help – fan for the hot flushes, calendar and reminder app to help with things like memory and brain fog.
When you are back at work, if you need adjustments then speak to your line manager or HR.
03
Being kind to yourself and celebrating wins
Self-kindness is essential. You’ve been through an enormous physical and emotional journey, and the transition back to work can be a challenge. Your capacity and energy might have changed. It can feel frustrating at times. So, its really important to celebrate milestones and small wins – these could be: getting through a day without feeling exhausted or emotional, contributing to a project, saying no when you need rest.
Small celebrations help build confidence and resilience.
04
Asking for Help and Support
You don’t have to suffer alone and asking for help can be the best way forward. Talking is good. If you can, speak with your line manager or HR about reasonable adjustments – the type of adjustments may depend on your role.
In the UK, anyone who has had cancer is protected under the Equality Act 2010, which recognises cancer as a disability from the point of diagnosis. This means employers are required to make reasonable adjustments to support you in returning to or continuing work. These can include:
- A phased return schedule
- Flexible working arrangements
- Adjusted duties or deadlines
- Extra breaks or rest time
If you’re unsure of your rights, Macmillan Cancer Support and ACAS both offer excellent advice on how to approach conversations with your employer and ensure you’re supported fairly. And if you are looking to build confidence, I can highly recommend Working with Cancer.
