We are all unique and have different ways of dealing with difficult times in our lives. It is common for patients and families to forget about taking care of their emotional and mental health during the ups and downs of their transplant journey.

Learning strategies to help you cope with difficult emotions, thoughts, physical health issues, and life circumstances can help to reduce stress. Here is a list of some ways you can manage your stress related to your transplant:

Balance Your Perspective—

• Some people say that “someone has to die for me to live” when they think about transplantation. But the reality is that people pass away every day. The families who donate organs often feel a sense of joy and relief that their loss can save the lives of others.
• Recognize that some of these changes are temporary. While it may take a few months after a transplant to feel ‘normal’ again, things will get better over time.
• Try not to compare yourself to other patients. Everyone’s transplant journey is different.
• Try to challenge unhelpful or worrying thoughts with more realistic ones. For example, instead of thinking, “What if I get sick and miss another family dinner?” say to yourself, “I have been taking my medications, and at my last clinic visit I was told that I was doing well. My family loves me and they understand my medical issues. Even if I do get sick, I can still video chat them.”
• Be kind to yourself. Remember: you have gone through a lot already! Only you really know how much you’ve been through!
• Try to keep your sense of humour, even during difficult times.
• Accept what you can’t change and that you might have to temporarily give up some of your day-to-day roles and responsibilities.

Take Control of Your Health—

• Consider using technology to track, organize, and set reminders about appointments, taking medications, tracking your weight or physical activity.
• Keep track of your health records and appointments.
• Use a pillbox or organizer to keep track of your medications, or ask your pharmacist to put your medications in a blister pack to make things easier.
• Learn about the common side effects of transplant medications. Knowing what to expect will help you to know when to take action and seek care or support.
• Take the lead on your health. Advocate for yourself by speaking to your medical team about any questions or issues you are experiencing related to your emotional or physical health.
• Seek out rehabilitation options and exercise within your limits.
• If you smoke, take steps to quit smoking by joining a smoking cessation program or asking your primary care provider or pharmacist for support.
• Seek help if you or your family is worried about your drug or alcohol use.

Self-Care—

• Try out new, meaningful activities and hobbies within your physical abilities. Or, revisit an old hobby that brings you joy.
• Make healthy sleep habits a priority.
• Write down your experiences to reflect on later or to share with others.
• Practice mindfulness or yoga at home, at a studio, or at a community centre.
• Try relaxation strategies, breathing exercises, and meditation or grounding skills.
• Get creative! Try out adult colouring books, playing or listening to music, painting, or other arts and crafts to relieve stress and express your feelings.
• Try and find a small pleasurable activity or do something kind for yourself every day, even if it seems small.
• Use health and wellness mobile apps to keep you on track and manage your symptoms and health.

Give Back—

• Consider volunteering your time or giving back to the community in some way. For example, find out if there is a high school outreach initiative to raise awareness about organ donation.
• Think about writing an anonymous letter to your donor. Ask your transplant coordinator for help if you are having difficulty writing your donor thank-you letter after transplant.
• Share your appreciation with your caregivers and the healthcare team. For example, you might wish to send a card, letter, or simply say ‘thank-you’.

Connect with Others—

• Talk to your loved ones about how you feel.
• Share your story with others.
• Spend time with the people who matter to you the most.
• Join a local or online support group.
• Find a community through social media, such as Facebook, Instagram or Twitter.

We urge you to speak to your healthcare team if you are not feeling like yourself or are feeling depressed or anxious. Your local healthcare team is available to provide emotional and practical support to patients and families before and after transplant. Ask your transplant coordinator or doctor for a referral.

Spiritual Care
There are also spiritual care practitioners who are available to offer support. Let your local healthcare team know if you would like to connect with a spiritual care practitioner.

Help in the Community
In some cases, healthcare teams can set up telehealth network appointments for urgent consultations with the transplant healthcare team. Your local healthcare team or transplant coordinator can also help you find local resources and support as you cope with the stress of transplant.

Finding Help Yourself
Here are some suggestions for seeking additional support on your own:

• Speak to your primary care provider (family doctor or nurse practitioner) about support resources in your community.
• If you are a patient of a Community Health Centre or Family Health Team, ask if there is a social worker who can help you navigate community support.
• Find a social worker to speak to. They can help you to access financial support, drug coverage information, and other helpful resources.
• Join a support group in the community for people living with organ disease, chronic illness, or transplant.
• Join an online support group, or find a community of people to connect with on social media, such as Facebook, Instagram, or Twitter
• Visit your local healthcare library and speak to a librarian. They can help you to find information about your condition, healthy living, and more. You can pick up brochures or borrow books and eResources.
• Connect with spiritual or religious leaders in your community for support and guidance.
• Seek out a counsellor or therapist.
• Ask your care team for a referral to a local Mindfulness-Based Stress Reduction (MBSR) program.