Before I was diagnosed with stage 4 cholangiocarcinoma, I lived a very active lifestyle. I was at the gym all the time, doing cardio and strength training. I loved going out and socializing with friends. I had not only a full-time job, but also a side hustle. Type A personality? You bet. I didn’t get much sleep.
Once I got my diagnosis, everything completely changed. My life as I knew it just kind of blew up. But it has been replaced with something fantastic, which is that I’m now really focused on healing and wellness.
These days, I’m doing yoga, mindfulness meditation, and reflexology. I’m writing and listening to music. I’ve slowed down and I’m really living in the present now, and the benefits have been incredible. I’m getting so much more out of life because I’m living every day to the fullest. It may surprise you, but what inspired this new way of living was beauty.
Undergoing cancer treatment is a very unglamorous time for a woman. I no longer recognized myself. My hair had been long, thick, and healthy, but it started coming out in chunks. My skin was dry and breaking out with acne and rashes. I’d had all these procedures that resulted in scars and lots of little marks from the poking and prodding. And during chemo, certain things are restricted like manicures, pedicures, and hair colouring. I had started feeling really awful. I didn’t want to go out – I could feel the social isolation creeping in. And so when I found out about the Look Good Feel Better (LGFB) program, I thought, you know what, it can’t hurt to go. And it made such a difference.
When I arrived at the LGFB workshop, I was warmly greeted by the volunteers hosting the program and the other ladies attending. That alone made me realize, hey, I’m not in this by myself. Talking and laughing with the other women, and getting all these great hair and makeup tips, gave me a real boost.
I was given a bag of makeup and the items were just perfect. I especially loved this bright pink lipstick and a beautiful rose-coloured blush. I was suffering from chemo-induced anemia and looking really pale, and these items brought a much-needed pop of colour to my face.
LGFB was the first program that I was well enough to attend, and it was the first time in my cancer journey that I felt seen, welcomed, and socially connected. It was very powerful. The workshop opened up a lot for me. When I was going out afterwards, I felt like a piece of my former self had returned. I didn’t feel self-conscious anymore. I even started getting compliments!
The boost I got from the LGFB workshop was what started my interest in pursuing health and wellness activities. I shifted from a high-pressure, goal-focused lifestyle to one centered on healing, presence, and wellness.
I’ve really learned to slow down and enjoy every single day. There’s so much joy in living in the present. It’s very healing. I find joy and gratitude in so many things: the sun shining, a walk through the neighbourhood, a call from a friend, or snuggling with my adorable cat Marge Simpson. Having cancer completely changed my entire life. Surprisingly, it’s not all negative. I feel so blessed.
With February marking Cholangiocarcinoma Awareness Month, sharing my story feels especially important right now. I want other people facing a stage 4 diagnosis to have hope, knowing it’s not necessarily the end. And I hope that every woman facing cancer will have the opportunity to experience an LGFB workshop.
I’ve been committed to advocating for women’s health and telling my story for many years now. I’ve experienced more than my fair share of gynecological challenges, from fibroids to challenges with fertility. Being diagnosed with vulvar melanoma last year just felt like the icing on the cake.
But if this had to happen to someone, it feels like it had to be me. And that’s because I refuse to be uncomfortable talking about women’s health and gynecological issues. I want to break stigma and raise awareness, to give back and support other women. Sharing my story is how I do that. It’s taken a lot of recovery and healing for me to get to this point, though.
Healing from my vulvectomy surgery was extremely painful, but what was surprisingly tough was the emotional recovery. I was so angry. After all the gynecological issues I’d already had, to have another made me feel like I was being punished. The vulva represents motherhood, sensuality, and femininity. To have that be physically changed was so difficult to process. I had some really challenging days – days when I didn’t want to get out of bed.
I’m grateful for the supports I had available, and that includes Look Good Feel Better (LGFB). Both of my parents are cancer survivors as well, and when my mom was going through her breast cancer treatment, one thing she always said was, “Look good, feel better.” She really believed in that. And the LGFB program was such a lifeline for me personally, too. It really turned things around for me when I was so low, so angry, and dealing with a lot of negative self-talk.
I felt so seen at the workshop. It was a beautiful community. The kindness and positive energy in that room were overwhelming – I was deeply moved. The volunteers were wonderful, the kit was amazing, but what really impacted me was seeing different women at all stages of their cancer journeys and just feeling extremely supported. I was worried that we’d all sit around crying about what we were going through, but it was the opposite of that – warm and upbeat instead of sad or solemn. And I left that day all done up and feeling like a million bucks.
I also attended LGFB’s Bubbles & Brunch fundraiser with my family and friends, which was incredible. It was a really great day. My husband and brother were both fabulously decked out for the cowboy theme – my brother wore a white cowboy hat and we joined the DJ on stage at one point. I cried happy tears so many times that day because I felt so fortunate to have all my friends who have supported me through all of this rallying around me.
I’ve been so lucky, so privileged on my journey. I was able to get time off work to have procedures done. I live close to excellent hospitals like Princess Margaret – I don’t have to make a big journey and pay for a hotel like so many do. I was able to get really good care, but so many people fall through the cracks.
Women’s health is so underfunded and neglected. There’s still so much stigma. And the injustice of the lack of access makes me really angry. Even accessing period products is so difficult if you’re unhoused or live in a northern community. And when it comes to gynecological cancers, we need to advocate for more self-examination and early detection. These things are incredibly important.
I feel like me getting vulvar melanoma happened for a reason: to help spread awareness. I’m not ashamed of my diagnosis or of what I’ve been through. We have to get comfortable talking about these things. Our lives depend on it.
Sarah’s Instagram: https://www.instagram.com/sarahelizabethclare/
Coping with Fear & Worry Workshop
Facing anxiety after cancer is common. It’s natural to have ongoing worries, including fear of recurrence, scan-related stress, and lingering concerns about your health and future. In this session, Clinical Psychologist Dr. Sophie Lebel shares guidance and coping strategies to help ease those worries.
About this Workshop
The information and dialogues are designed to help you understand:
That emotional reactions to cancer are normal and do not mean you're coping poorly
Personal cues that signal rising anxiety and how to apply effective coping strategies
How to build confidence in communicating emotional needs and seeking support
How to navigate difficult moments with greater balance and self-kindness
Topics Covered in Coping with Fear & Worry include:
How to recognize and understand common feelings of anxiety, worry, and fear related to cancer
Practical, evidence-informed strategies to manage cancer-related anxiety
How to talk confidently about fear and worry with healthcare providers, family, and friends
Where and how to find professional and community supports when anxiety feels overwhelming
Tools to build greater calm, resilience, and self-compassion
This workshop is available ONLINE
Join us!
- This session is led by an expert in psychosocial care and includes a Q&A.
- It is roughly an hour and fifteen (1:15) minutes in length and is delivered over Zoom.
- Be sure to add your questions on the registration form.
Who should attend this workshop?
- Individuals who are currently in treatment, post-treatment, or living with cancer.
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Caregivers, and anyone interested in learning more about coping with cancer-related anxiety.
Let’s navigate this together
Join a community that understands. Receive expert advice, useful resources, and compassionate tips throughout your cancer journey in the LGFB newsletter
Newsletter Form
A dermatologist isn’t one of the specialists you necessarily think you’ll need during and after cancer treatment. However, advances in treatments have made skin-related conditions very common.
We’ve asked one of Canada’s top Onco-Dermatologists, Dr. Maxwell Sauder, for the latest supportive information to help patients reduce and relieve the side effects they are experiencing.
Here are his recommendations for caring for your skin, scalp and nails during treatment and beyond.
Dr. Sauder is a board-certified dermatologist in Canada (FRCPC) and the United States (DABD) with additional fellowship training in cutaneous oncology. He is a former faculty member of Harvard Medical School where he focused on skin toxicities of anti-cancer treatments (STATs). He is currently an onco-dermatologist at Princess Margaret Cancer Centre where he assists in the management of complex cutaneous malignancies and STATs. He also practices at Toronto Dermatology Centre where he is the director of the Pigmented Lesion Clinic that uses cutting edge artificial intelligence technology to identify and manage skin cancers or precancerous lesions at the earliest possible stage.
Watch Our Conversation with Dr. Sauder
I’m someone who has always been comfortable behind the scenes. In my career, I design corporate learning programs – I’m not the one leading the classroom. I like to be in the background, building the curriculum – creating change and quietly shaping experiences for others.
When I got breast cancer at 27, things changed. Suddenly, I couldn’t hide. Not from the diagnosis. Not from the mirror. Not from the fear.
I had to push for the diagnosis. I had a lump but was told it was probably nothing. I insisted on testing. When I got the news, my fiancé David – now my husband – and I were just completely shocked and devastated. I’d been living in this grey area of uncertainty prior to the diagnosis, and suddenly everything became very black and white. I searched desperately for someone like me – someone in their 20s, newly diagnosed, terrified and dealing with this cancer that has the stigma of being an old woman’s cancer. I kept scrolling on social media, hoping to find her, hoping to relate to someone. But I couldn’t. I felt so isolated, like I was the only one going through this.
When I finished chemo, I decided to become the advocate that I’d searched for so fervently. I wanted to create a community for other young people who are facing or have faced the same thing. I surprised myself by coming out from behind the scenes and putting myself in the spotlight. I opened TikTok. I turned the camera on. And I started filming.
On my TikTok account (@natorrico), I share what life after treatment is like – and what healing and thriving can look like. Creating this content is very healing. It’s very soft. I show my day-to-day life: relaxing nature walks with David and our miniature dachshund, Ozzie; tending to my houseplants; making nourishing, nutritious food; brewing the perfect cup of coffee; watching the sun pour in the window. There’s a lot of intentional self-care and romanticizing my routine. When I was going through my treatment, I wished that there was something like this, someone like me out there. I hope I can give comfort to someone else feeling anxious and wondering what their life will look like once they get through cancer. I want to show what’s possible, what’s next. There’s a lack of this type of space in the post-cancer experience. My goal this year is to become a breast cancer advocate – not just for myself, but for other women as well.
Breast cancer is so intense. It changed my identity – and deeply affected my confidence. I felt like my womanhood was being taken away. I wondered whether I’d still be able to have kids some day. And I would look at myself in the mirror and think, “Who am I?” I had always been Blonde Natalia, Natalia Who’s Always Running and Exercising – that’s who I am, or who I was – but I couldn’t be that person anymore. Things needed to change. I had to rewrite the narrative.
Look Good Feel Better supported me on this journey. The organization showed me the power of advocacy and community. It helped give me the courage to put myself in the spotlight – visible, vocal, and vulnerable – so that I, too, can support others.
Post-cancer Natalia is a very different person from pre-cancer Natalia. I know who I am now and what I want. After gathering up the courage to advocate for myself and speak up, I’ve really found my voice. I’m more independent, more confident, and better able to prioritize what’s truly important to me. I’m letting my natural red hair grow back – no more blonde. Getting cancer in one’s 20s is certainly not something I’d wish on anyone. It was a devastating experience for me. But there are good things that can come out of these situations, and I’m really embracing those good things now. I’ve come out of it learning just how strong and resilient I am, and I couldn’t be prouder of myself.
Natalia’s Instagram: https://www.instagram.com/natorrico
Psychosocial Support
Look Good Feel Better is here for you with emotional, social and practical supports and resources.
We’re here when you need us
At Look Good Feel Better, we know that cancer doesn’t just affect the physical body. We support the whole person, addressing the emotional, psychological, and social well-being of you and your family.
Our workshops are run by caring, knowledgeable volunteers with expertise in their topics. Our resources offer practical advice and address topics that aren’t always covered by medical teams.
Whether you want to join one of our workshops, have questions at 4am (when the rest of your support system is asleep), or you want to connect with someone who understands what you are going through, know that we see you and will support you, no matter where you are in your cancer journey.
What we offer:
Caring, non-judgemental workshops that address the physical and emotional side-effects of cancer treatment (available in-person and online)
A supportive community that appreciates that every person is unique but also shares some understanding of what you’re experiencing
Practical resources and tips, whether you are pre-treatment, in-treatment, post-treatment or living with cancer
Access to our programming, no matter where you live. We are here for all Canadians
We’re here for you.
Find support, expertise, and practical tips in our workshops.
Let’s navigate this together
Join a community that understands. Receive expert advice, useful resources, and compassionate tips throughout your cancer journey in the LGFB newsletter
Newsletter Form
Cancer Support Resources
Look Good Feel Better offers free cancer support resources for the whole person—covering breast care, caregiver support, men’s programs, nutrition, and psychosocial well-being. From skincare and makeup tips to mindfulness, hair, wigs, and teen workshops, our resources empower confidence before, during and after treatment.
LGFB strives to provide you with important information through Supportive Workshops & Helpful Resources.
Take a look through our can cancer support resources to discover helpful tips, tricks, and techniques that will give you confidence and knowledge through your cancer journey.
Resources by Topic
Additional Resources to Explore
Let’s navigate this together
Join a community that understands. Receive expert advice, useful resources, and compassionate tips throughout your cancer journey in the LGFB newsletter
Newsletter Form
LGFB Magazine
Check out our interactive magazine, filled with heartwarming stories, useful tips, and so much more! Look for the play button on our feature articles! Just click to watch and listen as our experts walk you through skincare, fitness, scarf-tying, cosmetics, mindfulness and more.
Like hands-on learning?
Get expert advice, practical tips, and support in our workshops.
Let’s navigate this together
Join a community that understands. Receive expert advice, useful resources, and compassionate tips throughout your cancer journey in the LGFB newsletter
Newsletter Form
Tips for “the village” of caregivers
In many families, one person — often a spouse, child, or sibling who lives nearby — takes on most of the everyday responsibilities of caring for someone with cancer. But friends, neighbours, and co-workers can also play a vital role in supporting both the person with cancer and their primary caregiver.
Practical Support
As you spend time with your friend and see how cancer is shaping their daily life, you’ll discover meaningful ways to help. Here are some places to begin:
Stay in touch. Send short, frequent texts or emails, or make quick calls at times that work for them. Setting a regular check-in can take the pressure off them to reach out.
Support the primary caregiver too. Ask what they need. Offer to take one or two regular tasks off their plate, or simply listen without judgment.
Show up. Cancer can feel isolating. Even a short visit matters, whether or not your loved one feels like talking. Your role is to be present without pressure.
Be specific. Instead of saying “Let me know what I can do,” offer concrete help and follow through — a weekly meal, grocery run, school pickup, or light housework. Small, consistent contributions add up.
Compassionate Conversation
Many people worry about “saying the wrong thing.” What matters most is showing up, listening, and meeting your loved one where they are.
Let them lead. If they’re withdrawn or quiet, don’t push them to be positive. If they’ve had good news, check how they feel before celebrating.
Offer grace. Treatments, side effects, and fatigue can impact mood. Don’t take irritability or withdrawal personally — it’s often a normal part of coping.
Talk openly — but not only about cancer. Acknowledge their illness when it feels right, but remember they may also want to chat about everyday topics or weigh in on what’s happening in your life.
Offer quiet presence. If they’re comfortable, sitting beside them or holding their hand can be more powerful than words.
Let’s navigate this together
Join a community that understands. Receive expert advice, useful resources, and compassionate tips throughout your cancer journey in the LGFB newsletter
Newsletter Form
Guidance for the Caregiver Journey
Caring for someone with cancer is both an act of love and a profound responsibility.
Beyond medical appointments and treatment plans, caregivers often find themselves managing small, everyday details that bring comfort, dignity, and emotional support. Psychosocial cancer care isn’t just support for the person with cancer. It also includes emotional and practical resources for their family and caregivers. And, LGFB is here to support you both.
Practical Ways to Comfort and Care
1. Supporting Post-Treatment Nutrition at Home
Help your loved one regain strength and vitality with balanced meals and gentle hydration support. You can make a difference by offering small, frequent meals that suit their changing tastes and energy levels.
Post-treatment Nutrition Workshop
2. Helping Manage Treatment-Related Skin Changes
Learn how to soothe dryness, irritation, or sensitivity with gentle, effective routines. Even simple suggestions like simplifying to just a calming cleanser and moisturizer or products made for eczema can make everyday comfort much easier.
3. Camouflaging Visible Side Effects – Makeup Tips
Discover simple makeup techniques to restore confidence and brighten your loved one’s day. Sometimes, a few brush strokes can help them feel more like themselves again.
4. Understanding and Supporting Hair Loss
Provide emotional support while helping explore wigs, scarves, and head coverings. Remember, hair loss can be an emotional milestone. While you may not have first hand experience with this loss, listening without judgment is an excellent way to offer support.
5. Assisting with Wig Care and Scarf Styling
Learn how to wash, maintain, and style wigs—or master scarf tying together. Turning it into a shared activity can make the process more lighthearted and fun.
6. Helping with Bras and Breast Forms After Surgery
The right post-surgical garments and bras and breast forms that help someone feel confident about their body after surgery can be very meaningful to someone after breast cancer. Taking the time to explore options together can help your loved one feel supported both physically and emotionally.
7. Nail Care for Comfort and Confidence
Learn how to manage brittle, ridged or discoloured nails, a common side effect to many kinds of cancer treatment. Small touches, like a gentle hand massage or moisturizing cuticles can offer both physical relief and emotional connection.
8. Care for Yourself While Caring for Them
Protect your own health and well-being to so that you can be there for the person you are helping. Prioritizing your rest, nutrition, and emotional support isn’t selfish—it’s essential for both of you.
Every caregiving journey is unique.
There isn’t a “right” way support someone through their cancer journey.
What matters most is the love, patience, and presence you bring each day. Don’t forget to care for yourself along the way. We hope these resources help you feel informed, empowered, and remind that you are not alone in this role. Look Good Feel Better is here for all Canadians facing cancer and the people who love and care for them.
We’re here for you and the person you are caring for.
Find advice and support in our workshops.
Let’s navigate this together
Join a community that understands. Receive expert advice, useful resources, and compassionate tips throughout your cancer journey in the LGFB newsletter