Mental Health and Ovarian Cancer – How to Build Resilience Through the Storm

Finding Light: Navigating Mental Health

At the National Ovarian Cancer Coalition (NOCC), we know that healing isn’t just about what’s happening on the outside. What’s going on inside—your emotions, your thoughts, your heart—matters just as much. That’s why we created this powerful Teal Talk – An Ovarian Cancer Podcast episode: Finding Light: Building Resilience Through the Storm.

We’re joined by Alexandra Huffman, LCSW, OSW-C, Director of Supportive Care and Integrative Oncology at UT Southwestern. Together, we explore how to manage mental health and ovarian cancer with strength, intention, and support. Whether you’re a survivor, a caregiver, or a loved one—you belong here.

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Why mental health deserves the spotlight

Let’s be real: living with ovarian cancer can feel like riding out a never-ending storm. There’s fear. There’s stress. There’s grief. And sometimes, it all hits at once.

Alexandra puts it beautifully:

“Mental wellness is healthcare.”

From the moment of diagnosis, you may be coping with cancer-related anxiety, depression, fatigue, and emotional overwhelm. Caregivers often carry the weight too—juggling love, responsibility, and burnout.

Here’s the good news: just acknowledging those feelings is a major first step. You don’t have to pretend everything is fine. You just have to keep showing up for yourself.

Building a self-care plan that works

So what does caring for your mental health actually look like? Alexandra recommends creating a self-care plan—your own personal blueprint for emotional well-being. It’s not about fixing everything at once. It’s about giving yourself small, steady ways to feel more balanced, more grounded, and more you.

Break it down into five feel-good buckets:

1. Physical

• Sleep, hydration, nutrition, gentle movement
• Talk to your doctor about medication if needed

2. Emotional

• Journaling, therapy, support groups, mindfulness
• Set a 15-minute “worry window” to release those racing thoughts

3. Cognitive

• Read, explore a hobby, learn something new
• Adapt old coping methods that might no longer fit

4. Social

• Connect with friends, caregivers, or peer support
• You deserve to be heard and held

5. Spiritual

• Faith, nature, meditation, stillness—whatever feels grounding to you

“We don’t wait for a fire to practice a fire drill,” Alexandra says. “Create your self-care plan before the next emotional fire. That way, you’re ready.”

And for those intense, panic-filled moments? Try box breathing—inhale for 4, hold for 4, exhale for 4, hold again for 4. It’s like a mini reset button for your body and brain.

Let’s talk about the hard stuff: Stigma & asking for help

One of the hardest parts of this journey? Admitting you need support. But guess what?

“Having needs doesn’t make you needy. It makes you human.”

Alexandra reminds us that sometimes we don’t ask for help because we don’t know how to ask—or even what we need. That’s okay. Start with one small question: What do I need today?

You don’t need all the answers. You just need to take one small, kind step toward yourself.

Take this with you

You’re not alone—and you’re stronger than you think.

Caring for your mental health during ovarian cancer is one of the most powerful things you can do. It doesn’t make you weak—it makes you resilient. Brave. Real.

And most of all—it reminds you that you are never alone.

Alexandra leaves us with this:

“How you feel today isn’t how you’ll always feel. Change is possible.”

Hold on to that. Let it be your light.