Mindfuless During Cancer with Dr. Linda Carlson
Understand more about mindfulness and its importance in treatment and daily living.
We sat down to chat with Dr. Linda Carlson, professor in the Faculty of Medicine and co-author of The Art and Science of Mindfulness (full biography below). She defines mindfulness as “Paying attention on purpose in the present moment with an open and accepting attitude.” During the hour, Dr. Carlson helped break down what mindfulness is, provided research-based examples of how it can help reduce stress, support mental health during cancer and gave us practical mindfulness tips that can be beneficial in your everyday professional and personal lives.
Watch the full conversation
Q & A with Dr. Linda Carlson
Awareness of Breath Exercise
This exercise helps us notice where our attention wants to go; and so we will try to direct it on the breath. But you’ll notice as you’re doing it that your attention is jumping around, two parts:
Paying attention to the breath and the body
The other piece is noticing what your mind wants to do instead
Follow these steps:
Find a comfortable spot.
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Place one hand on your chest and the other hand lower down on your belly.
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Let go of any judgement.
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Don’t analyze the way you’re breathing, just pay attention to how the breath is coming and going in your body.
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Breath in.
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You may want to sit up a bit so that you can feel the breath moving in your body.
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As you breathe in you’ll notice movement. Just try noting if you feel that movement in the top hand or the bottom hand and the length of the breath. Then as you breathe out, try taking note again of the same thing—where’s the movement and how does it feel.
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Is the ‘in’ breath a similar length to the out? Or is one shorter than the other?
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What happens as you switch from in to out, is there a pause?
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If your mind wanders, lead it back to your breath and approach it with a sense of curiosity and openness.
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Does your breath change in anyway?
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Take a few more breaths.
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Lower your hands.
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Open your eyes.
Biography
Dr. Linda Carlson holds the Enbridge Research Chair in Psychosocial Oncology, is Full Professor in Psychosocial Oncology in the Department of Oncology, Cumming School of Medicine at the University of Calgary, and Adjunct Professor in the Department of Psychology. She is the Director of Research and works as a Clinical Psychologist at the Department of Psychosocial Resources at the Tom Baker Cancer Centre (TBCC), where she has worked since 1997. She also holds a CIHR SPOR-funded mentorship chair in innovative clinical trials, which funds the TRACTION program (Training in Research And Clinical Trials in Integrative Oncology), supporting a multidisciplinary group of University of Calgary fellows studying Integrative Oncology.
Dr. Carlson received the Kawano New Investigator Award from the International Psycho-Oncology Society in 2006; the William E. Rawls Prize in cancer control from the National Cancer Institute of Canada/Canadian Cancer Society in 2007; a New Investigator Award from the Canadian Psychological Association Health Section in 2009, the inaugural Research Excellence award from the Canadian Association of Psychosocial Oncology in 2010, the Arete Award for Research Excellence from the Department of Oncology at the University of Calgary in 2012, the Bernard Fox Memorial Award from the International Psycho-Oncology Society in 2019, and was shortlisted for the Dr. Rogers Prize in Complementary and Alternative Medicine in 2013, 2015, 2017 and 2019. She is also a fellow of the Society for Behavioral Medicine and the Mind and Life Institute, is the President-Elect of the Society for Integrative Oncology, and is Co-Editor-in-Chief for the official International Psycho-Oncology Society journal: The Journal of Psychosocial Oncology Research and Practice.
Dr. Carlson’s research in Psychosocial Oncology, Integrative Oncology and Mindfulness-Based Cancer Recovery has been published in many high-impact journals and book chapters, and she published a patient manual in 2011 with Michael Speca entitled: Mindfulness-Based Cancer Recovery: A step-by-step MBSR approach to help you cope with treatment and reclaim your life, in addition to a professional training manual in 2009 (2nd Edition 2017) with Shauna Shapiro entitled The Art and Science of Mindfulness: Integrating mindfulness into psychology and the helping professions. She has published over 200 research papers and book chapters, holds several millions of dollars in grant funding and is regularly invited to present her work at international conferences, most recently in Netherlands, Switzerland, China, Australia, New Zealand, Africa, Israel and all across Canada and the USA. She presented a TEDx talk called Mindfulness for Personal and Collective Evolution in 2016, you can find the video here.
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LGFB Podcast: Facing Cancer Together
Support and insights for patients, loved ones, and care teams – all in one podcast. If your life is touched by cancer, the Facing Cancer Together podcast is for you.
Facing cancer doesn’t mean you are now only “the cancer patient”
So often, people in our workshops tell us that they need to feel seen, to feel understood and not feel alone. Please share the Facing Cancer Together podcast with anyone in your life facing a cancer diagnosis – or caring for someone who is.
Episode Guide
Sit Back, Relax, & Enjoy these informative episodes hosted by our very own Susan Larkin!
| Title | Description | |
|---|---|---|
| EP 0 | What is the Facing Together Podcast? | Introduction |
| EP 1 | You have cancer – Now What? | In our first episode, host Susan Larkin introduces some of the real voices you will hear throughout the series as they share the real deal about their own personal cancer experiences. Whether you are a patient, family, friends, or part of the health care team – we are – Facing Cancer Together. |
| EP 2 | This is Supposed to be Normal? | Hair loss. Brittle fingernails. Rashes. Stomach upset. Fatigue. Brain fog. Just a short list of the many side effects someone may have told you was “normal”. Dr. Margaret Fitch, Oncology Nurse professor and a leading researcher in psychosocial support in oncology explains how there is nothing normal about it. |
| EP 3 | Jules Whish on Living with Cancer | With advancement in treatments and greater understanding of the disease – there are people who are living with cancer. But what does that mean? Jules Whish joins us and shares how she is figuring it out as she goes – along with sharing on social media. Learn more about Jules Whish: https://www.heyjules.ca/ |
| EP 4 | Support Systems | What the heck is psychosocial support? It can be emotional support, spiritual, overall well-being, and even practical support. Dr. Margaret Fitch, Oncology Nurse, professor and a leading researcher in psychosocial support is back, talking about just how important these supports are. |
| EP 5 | Michelle Audoin is Living with Cancer | Navigating stage four cancer, facing cancer as a Black woman, grieving – and dried up raisins. Michelle Audoin is here to talk about it all – including how she ended up revealing more than she thought she ever would. |
| EP 6 | Navigating Nutrition | Going through treatment, there can be so many extra sources of stress – including food & nutrition. Hopefully listening to Registered Dietician Denise Gabrielson will help take some of that stress off your plate. |
| EP 7 | Brave, Fierce and Funny Part 1 | Anyone who names their own podcast “Women of Ill Repute” is not going to hold back. And Maureen Halloway and Wendy Mesley certainly do not hold back when it comes to sharing their cancer experience. |
| EP 8 | Brave, Fierce and Funny Part 2 | Radio broadcaster Maureen Halloway and television journalist Wendy Mesley are back – continuing the conversation about their cancer experience. |
| EP 9 | Unique Experiences | Everyone’s cancer experience is unique. In this episode, you’ll hear from Michelle Sylvain who is currently in treatment, then Denise Dmitruk on going through treatment as a nurse – and her most unusual pet. We finish with a male perspective from Michael Suba, who is looking back years later – and learning to trust his body again. |
| EP 10 | Talking to your Kids with Guest Audrey Guth | Often, a personal cancer experience can highlight gaps in the system. For Audrey Guth, it led her to helping mothers facing cancer and helping their children. In this episode, Audrey teaches us how to talk to kids about cancer. |
| EP 11 | How to Feel Like Yourself | The appearance-related impacts of cancer treatment can take a very serious toll on someone’s overall well-being. It’s not vanity. It’s about looking into a mirror, and not seeing the “Cancer Patient” – but instead seeing yourself. Dr. Margaret Fitch, and some of our other special guests, discuss why feeling like yourself does, in fact, make you feel better. Then, Andrea Galley talks about “Boobie Parties”, and body image post-surgery. |
| EP 12 | Back to Work / Back to “Normal”…Now What? | When treatment is done, people around you – including co-workers and bosses – may feel you are now “back to normal”. But side effects can last much longer after treatment ends. Dr. Christine Maheu and Maureen Parkinson, Co-Directors of Cancer and Work, will join us to share best practices. |
| EP 13 | You Are Not Alone | Throughout this podcast, you’ve heard people share their very personal stories and experiences around cancer. So many of them were nervous about being “interviewed”. When I asked them why they were doing it – they all said the same thing. They wanted to share their story to help someone else going through treatment, to know they are not alone. |
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Let’s Listen
Dr. Deanne Simms, Clinical Psychologist will speak to the mental health benefits of managing appearance during cancer, the impact of the loss of control and the connection between hair and identity, specifically for BIPOC women.
Dianne Austin, Cancer Survivor and Entrepreneur, will then share her story of how her personal experience has led her to create a social enterprise to meet gaps in supporting Black women facing hair loss.
Discussions with Dr. Deanne Simms & Dianne Austin
Our Speakers
Dr. Deanne Simms
President and CEO, ThriveSpace Health and Wellness
Dr. Simms is a senior Clinical Health Psychologist who has a well-established career providing specialized care for children, adolescents and adults with complex mental and physical health challenges or conditions. In her work, Dr. Simms works collaboratively with her clients while utilizing evidence-based, cognitive behavioral interventions within a measurement-based care framework. In her work ranging from primary to tertiary care settings across 4 Canadian provinces, Dr. Simms has worked to build and evaluate evidence-based practices and programs. Dr. Simms strives to support the health and well-being of the individuals she works with, while enhancing and improving service delivery in both the private and public health sectors.
Dr. Simms is a passionate leader whose responsibilities have extended to provincial and national health leadership. Dr. Simms is an innovator who drives change, and is a sought-after consultant for system-level projects. Using her scientific background, combined with her dedication to enhancing and extending health service delivery, Dr. Simms contributes meaningfully to boards, steering committees, working groups and initiatives aimed at transforming the health care landscape through disruptive, data-driven innovation. Dr. Simms is the President and CEO of ThriveSpace Health and Wellness, a company which focuses on delivering and enhancing digital health services. In this space, Dr. Simms consults with individuals, clinicians, organizations and health systems to augment and enhance service delivery. Dr. Simms is passionate about ensuring individuals everywhere can access the right care, at the right time, in the way that most suits their needs.
Dianne Austin
Co-founder and CEO of Coils to Locs
Dianne Austin, B.S. is the co-founder and CEO of the startup, Coils to Locs, a direct to hospital distributor of high-quality coily, curly hair prosthesis (wigs) for Black women or any woman with highly textured hair. Coils to Locs is at the forefront of addressing an unrecognized health care disparity that impacts Black women experiencing chemotherapy-related hair loss: The lack of coily, curly wigs that are available at cancer centers in the U.S. that can be purchased with health insurance reimbursement.
A five-year breast cancer survivor and thriver, Dianne is passionate about healthcare equity issues given her personal experiences and that of family and friends within the healthcare system.
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Simple Everyday Makeup Tutorial
“I feel empowered to try different makeup and techniques that will help me with some of the side effects I am experiencing. I don’t feel as scared or overwhelmed – I am eager to try them!”
Lucy N., Workshop Participant
Prefer direct information from a professional?
Try one of our workshops today!
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“I didn’t want to invest in a wig but after reviewing these resources and attending the LGFB Hair, Wigs & Scarves workshop, I changed my mind. It will be a good option to improve my self image and look and feel better. Now I’m in the process of buying one. Thanks!”
Linda G., Workshop Participant
Prefer direct information from a professional?
Try one of our workshops today!
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
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” There’s lots of great information. I feel as though the questions I had were answered before I even had a chance to ask them. I’m not happy about the changes to my body, but I am accepting them, and I appreciate the tips and support to help me deal with this.”
- Kathryn R, Workshop Participant
Prefer direct information from a professional?
Try our Bras & Prostheses Workshop today!
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Post Surgical Products
Prostheses Basics
Fitting & Clothing Tips
Nightwear & Sleep Support
Care & Maintenance
Skincare During Radiation
Nipple Appearance Options
Access & Financial Help
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
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Practical Advice within a Caring Community
We know how important it is to simply feel like yourself, especially when going through cancer treatment. Look Good Feel Better offers free workshops that help address both the emotional and appearance-related side effects of treatment.
Everyone deserves support during cancer treatment
LGFB workshops are a space where cancer isn’t in charge. You can concentrate on yourself. Learn information and techniques that can help you manage or even minimize some side effects of your cancer treatment. Talk with and connect with others facing a similar cancer experience. Offer an understanding smile to someone who may need one.
What happens at LGFB workshops?
Led by our expert volunteers, our workshops offer real information, helpful tips and techniques AND supportive care. At the end of the session, we hope you’ll feel that you can face cancer with a bit more confidence and feel more like yourself again.
We Provide Online and In-person Workshops
IN-PERSON:
Our primary in-person workshop is 2 hours long and addresses skincare, makeup that helps address physical side effects, hair loss, scalp and nail care, wigs, scarves and other hair alternatives. It is called Skincare, Makeup & Hair. It is offered in 80 locations across Canada where our volunteers will greet you with a warm smile and a free kit of skincare and makeup products.
Learn More about This WorkshopCheck for In-Person Workshops Near You
ONLINE:
We offer several online workshops topics. Each is an hour to an hour and a half long, are led by one of our subject matter experts, and are easily accessible via Zoom.
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
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Teens – This Workshop is just for you
Figure out what works for you during treatment, from gentle skincare routines and makeup hygiene to cute head wrap styles, wigs and nails in a space that gets what you’re going through.
About this Workshop
Our online workshop is pretty unique. It’s a space where you don’t have to explain yourself, or your cancer. No one’s cancer experience is the same, but everyone will have some idea of what you’re going through.
How it works and what you will learn:
Learn skincare, makeup and sun care tricks and tips to help your sensitive skin heal and look its best during treatment
Get expert advice on managing treatment side effects like dryness, discolouration, and acne
Explore creative, cute, and cool styles for hats, wraps, wigs, and other hair alternatives
Get a free kit full of skincare and makeup products that are OK to use during treatment
Even it’s ultimately not your thing, do it for the plot
A new theme – and new makeup – every time
Just because we’re talking about how to deal with side-effects to your skin and hair, it doesn’t mean that we can’t have fun with it. Each session covers a new look so you can lean into your artistic side or just change up the basics to help you feel more like yourself.
Get Ready to Shine: Camera-Ready Confidence
Thursday, April 2nd
Feel your confidence shine through. Learn simple techniques for smooth, camera-ready skin, softly defined eyes, and light-catching accents. It’s about looking put-together and feeling like yourself—on your terms.
Golden Hour Glow: Warm Radiance & Freckles
Thursday, June 4th
Glide into summer with a soft, golden glow. Build warmth with cream bronzer, add a touch of peachy blush and freckles, and finish with warm eyeliner or a fun colour pop for personality.
Twilight Magic: Smoky Eyes & Starlit Glow
Thursday, October 1st
Bring a little autumn magic to your routine. This session blends soft smoky techniques and shimmer placement to capture a twilight glow—perfect for fall photos or a subtle Halloween nod.
Holiday Classics: Effortless Skin & Bold Red Lip
Thursday, December 3rd
Wrap up the year with a modern classic. Learn simple techniques to keep skin fresh, eyes softly defined, and lips bold and bright. Choose your finish—sheer, satin, or gloss—and let your red lip shine.
Who can attend?
This workshop welcome teens aged 13 to 17 who are currently facing cancer or have completed treatment in the past year.
A bit older or younger and want to attend? Send us an email at workshops@lgfb.ca
Hang out. Have fun. Repeat.
What if you take our workshop, enjoy it and want to come to another one? That happens a lot! As long as spots are available, we’d love to you to have you for a repeat performance.
Each session has a new make-up theme AND it’s a great way to build friendships over time!
Come hang out with people who kind of understand what you’re going through!
Register today!
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
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Post Treatment Nutrition Workshop
What you eat plays a vital role in how you feel after cancer treatment. But with so much nutrition advice out there, it’s easy to feel overwhelmed. What foods support healing? How do you improve energy levels? Can nutrition help prevent deficiencies and support immune function? Join us to answer many common questions about nutrition and cancer.
About this Workshop
Join us for an empowering discussion on:
Gut Health & Digestion – How the gut microbiome affects overall well-being
Key Nutrients – Supporting energy, mental clarity, and immune function
Food Absorption – Making sure your body gets what it needs
The 80/20 Rule – A mindful way to eat well while enjoying your favourite treats
Practical Strategies – Overcoming common post-treatment nutrition challenges
This workshop is available ONLINE
Post-Treatment Cancer support
Whether you are experiencing late effects from treatment, you are concerned about preventing recurrence or you’re managing the transition from intensive support and monitoring back to care by your family doctor or general practitioner, we are here for you.
Who should attend this workshop?
- Individuals who are post-treatment and interested in nutrition during and after cancer treatment.
- Anyone interested in nutrition relating to cancer wherever people are in their cancer continuum.
What our participants have to say
“I was struggling with what to eat to prevent recurrence—the 80/20 rule was so helpful in helping me be kinder to myself! A total mindset shift.”
- Emily R., Workshop Participant
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