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21 Days to Wellness

During this month dedicated to prostate cancer awareness, we take the opportunity to encourage you to make small changes to improve your overall well-being.

Since maintaining a healthy and active lifestyle is essential for your quality of life (regardless of your prostate cancer diagnosis), we present below five health-promoting behaviors. We invite you to consider which one you find most achievable to adopt in your daily routine over the next 21 days, at a time that suits you perfectly. Each of these behaviors is accompanied by additional information and practical advice to guide you in your journey and facilitate your choice.

Inner Harmony: Managing Stress, Radiating Serenity

Managing stress on a daily basis is of paramount importance, especially before, during, and after prostate cancer treatment. Stress can have a significant impact on physical and emotional health. Effective stress management can help enhance quality of life, strengthen resilience in the face of illness, and prevent chronic diseases or mitigate their impact on health.


COMMITMENT #1 : I commit to turning off screens (television, tablet, phone and computer) at least one hour before bedtime every evening.

Modifiable behavior : Lack of sleep routine

It’s important to address the lack of sleep, as consistent and restful sleep is essential for maintaining good physical and mental health, as well as enhancing our ability to cope with daily stress and manage the side effects associated with prostate cancer treatments. Establishing a bedtime routine is crucial as it signals to your body that it’s time to prepare for rest. Of course, this might sound easier said than done, but let’s explore some basic concepts below to guide you.

Here’s what you can do today to create a conducive environment for relaxation and sleep better tonight.

  • Avoid eating one or two hours before bedtime.
  • Set aside time during the day for gentle to moderate exercise, such as taking a leisurely walk.
  • If you take a nap, limit it to less than 60 minutes, and do so before 3 PM. Avoid long naps, especially later in the afternoon.
  • Arrange your bedroom to your liking (temperature, light, curtains) and ensure that your bed, pillows, and sheets are clean and comfortable.
  • Ease up on coffee and alcohol in the late afternoon or evening if you have trouble sleeping.
  • Reserve at least an hour to relax before bedtime and engage in sleep-preparation activities like reading or listening to calming music.
  • Go to bed only when you are drowsy – when you yawn, your eyelids feel heavy, and you have an irresistible urge to close your eyes, lie down, and sleep.

Unable to Sleep?
If you can’t fall asleep or go back to sleep within 20 to 30 minutes, leave the bed and go to another room.

  • Engage in a quiet and boring activity until you feel drowsy again.
  • Avoid looking at the clock, watching TV, or turning on bright lights.
  • Don’t return to bed too quickly.
  • Repeat this step as often as necessary.

Seek professional advice if you experience persistent sleep disturbances, don’t hesitate to seek help from a professional, such as a pharmacist or your doctor. They can advise you on appropriate medications to help you sleep, especially if you’re battling prostate cancer.

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Additional Resource

Click the links below to access more information to help you achieve your commitment:

COMMITMENT #2 : I commit to practicing relaxation techniques such as deep breathing at least once a day.

Modifiable behavior: Ignoring simple and quick relaxation techniques

Embracing relaxation techniques helps calm your mind, reduce stress, and develop simple and effective strategies to cope with moments of anxiety or tension, thereby enhancing your emotional well-being. Of course, this might sound easier said than done, but let’s explore some basic concepts below to guide you.

Not sure where to start? Here are three simple and quick relaxation exercise approaches to try in order to reduce your stress and anxiety. This way, you can choose the one that suits you best.

  1. Deep Breathing
    Take short breaks of a few minutes throughout the day to practice deep breathing and relax.
    • Inhale slowly (about 5 seconds) through your nose, allowing your abdomen to expand as air fills your lungs.
    • Reverse the movement as you exhale slowly (about 5 seconds).
    • Practice this exercise three to five times whenever you feel tense.
  2. Yoga and Gentle Stretching
    Incorporate a 5 to 10-minute stretching routine into your schedule to release muscle tension.
    • Select a part of your body to stretch.
    • As you stretch, focus on the stretched area; imagine the tension leaving it as you stretch it as far as comfortable.
    • Exhale as you stretch; inhale as you release. Breathe deeply and slowly without holding your breath.
    • Close your eyes to be more aware of your body’s reactions.
  3. Relaxation Exercises
    Slow down your breathing to calm yourself. Do this exercise for 10 minutes or more, as you prefer, to soothe the mind.
    • Lie on your back with your arms at your sides.
    • As you inhale, raise your arms toward the ceiling (with bent elbows). Bring your arms all the way up and return them to the floor above your head.
    • Repeat the reverse: exhale slowly and gently, bringing your arms back down alongside your body.
    • Then, inhale and exhale slowly without moving your arms; relax and enjoy the sense of peace this exercise brings.

Blog posts to read

Additional Resources

Click the links below to access more information to help you fulfill your commitment:

COMMITMENT #3 : I commit to dedicating 30 minutes per day to a relaxation activity of my choice.

Modifiable behavior: Neglecting relaxation activities.

Taking the time to engage in relaxing activities is essential for unwinding, recharging, and releasing accumulated stress, which can contribute to better emotional balance and greater resilience in the face of daily challenges, whether related to an illness or not. Of course, this might sound easier said than done, but let’s explore some basic concepts below to guide you.

Not sure where to start?

  1. If you already have a hobby you enjoy but have set aside for various reasons, schedule at least 30 minutes in your routine to reconnect with this activity and engage in it regularly.

  2. If you don’t have any hobbies, take some time to make a list of things you enjoy and that make you feel good each time. Then, allocate time for that moment or relaxation activity. For example:

    • Schedule an evening each week to engage in an activity like painting, drawing, taking a relaxing bubble bath, or using essential oils to unwind after a busy day.

    • Block out time in your schedule to take a nature walk and enjoy the calm and tranquility.

    • Create a relaxation space where you can retreat and unwind when needed, like a cozy reading nook or a spot for crossword puzzles, word searches, or other games.

    • Listen to soothing music during your car commute instead of the news to relax during the journey.

    • Get close-up binoculars to listen to bird songs and observe birds and other animals. Try to identify them.

    • Go outside at night to observe the stars and contemplate the beauty of the universe.

    • Try a new relaxing activity each month, like gardening, coloring mandalas, pottery, cooking, etc., to broaden your horizons and discover new sources of relaxation.

    • Take the time to explore activities, classes, and workshops offered by your city, either through their distributed bulletin or online on their website.

Blog posts to read

Additionnal ressources

Click the links below to access more information to help you achieve your commitment:

COMMITMENT #4 : I commit to writing down three positive things that happened to me every day.

Modifiable behavior : Letting negative thoughts take over.

It’s important to confront negative thoughts to prevent them from becoming overwhelming and affecting your mental well-being. By adopting strategies to manage negative thoughts, you can improve your emotional state, attitude, resilience in the face of challenges, and make the most of each day. Of course, this might sound easier said than done, but let’s explore some basic concepts below to guide you.

Not sure where to start?

  1. First and foremost, reduce the habit of constantly seeking information about your medical condition as it can heighten anxiety.
    • Trust your medical team to provide you with the necessary information and ask them questions when needed.
    • Visit reliable sources such as PROCURE’s website, or reach out to us to speak with a healthcare professional confidentially and for free 7 days a week.
    • Practice mindfulness by taking a few minutes each day to observe your thoughts without judgment, allowing them to pass without clinging to them.
    • When you experience a negative thought, immediately replace it with a positive affirmation like “I am capable of handling this” or “I am worthy of happiness.”
    • Share your negative thoughts with a trusted friend or family member, seeking their support and objective perspective to help you overcome them.
    • Train yourself to step back from negative thoughts by asking yourself: “Is this thought realistic or exaggerated?” This will help you gain clarity and objectivity.
  2. Regarding this commitment, here are some tips:
    • Use what makes your life easier to jot down your positive thoughts: you can use a notebook, an online journal, sticky notes on your fridge, or your bathroom mirror
    • Always keep a pen at hand, such as your favorite one.
    • Choose a time of day, like morning or before bedtime, to sit down and reflect on positive moments.
    • Avoid generalities. Note specific details about what went well, how you felt, and why it was positive for you.
    • Look for positive aspects in various areas of your life, whether it’s work, relationships, hobbies, or even small daily joys.
    • Make it a daily habit, even if it means starting by noting just one positive thing. Consistency is key. Even small achievements matter. Be open to acknowledging moments of happiness, whether they’re significant or modest.
    • Occasionally, take a step back to reread what you’ve noted. It can show you how your positive perspective evolves over time.

The benefits of this practice may take some time to fully manifest, so be patient and persistent. By incorporating these tips, you can start noting and appreciating positive moments in your life more meaningfully.

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Additional resources

COMMITMENT #5 : I commit to participating in two activities per week in places frequented by other people.

Modifiable behavior : Tendency to isolate oneself.

It’s essential to spend time with other people or stay in contact with them, as it allows us to engage socially, strengthen relationships, and avoid feeling isolated. This interaction with others has a positive impact on our emotional well-being, providing us with the opportunity to share and exchange, and improving our mental health by fostering a sense of belonging to a group and feeling connected. Of course, it might sound simple to say, but let’s explore some basic concepts below to guide you.

Not sure where to start? Here are some simple and practical tips to help you break out of isolation.

The idea is to gradually start seeking out opportunities for free local outings, contacting a friend or family member, but doing so when your energy level is highest during the day. If it’s in the morning, then plan your activities in the morning.

  • Commit to participating in small social activities, like taking a short walk with a friend or joining a local event.
  • Look for groups or clubs that share your interests, whether it’s gardening, reading, or other activities. This will allow you to meet like-minded individuals.
  • Stay connected with your friends and family through phone calls, text messages, or video calls to maintain the connection, even from a distance, at least once a week on alternate days.
  • Explore volunteer opportunities in your community. This can help you meet new people while contributing to a cause you care about.
  • Attend local events such as markets, lectures, concerts, or workshops. Check your city’s newsletters or website. It’s a chance to meet people from your area.
  • Sign up for classes or workshops, whether it’s to learn a new skill or simply to socialize with other participants.
  • When invited to events, make an effort to participate even if it might feel challenging.
  • Discuss your feelings of isolation with a friend, family member, or healthcare professional. They can help you find solutions and support.
  • Join online discussion groups or forums on topics of interest, which can help you connect with others who share the same interests.
  • Invite someone for a coffee, a walk, or to participate in an activity you enjoy.

Blog posts to read

Additional Resources

Sources and references

Written by PROCURE, 2023. © All rights reserved.

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