Self-Assessment
Assess and Monitor Your Health Recovery Through Reflective Practices
Introduction
Self-Assessment is a reflective practice that involves regularly evaluating your physical, mental, and emotional health to track progress and identify areas for improvement during recovery. This technique empowers individuals to take an active role in their well-being, fostering resilience, and informed decision-making.
What You Need To Know
Self-Assessment enhances self-awareness, enabling individuals to recognize patterns in symptoms, energy levels, and emotional states, which supports tailored recovery strategies. By fostering mindfulness and accountability, it reduces stress and improves goal-setting, with studies showing that structured self-monitoring can improve health outcomes by up to 20% and enhance adherence to recovery plans. It also encourages proactive communication with healthcare providers, optimizing personalized care.
Treatment-muted body signals
Chemo, radiation, and meds dull fatigue, pain, and mood cues in 75% of survivors—boom-bust cycles follow. A simple weekly self-assessment restores the dashboard. Oncology rehab studies show survivors who score themselves once a week catch 62% of pending crashes and cut ER visits 40%.
Three recovery zones in one glance
Rate 1–10 (1 = minor, 10 = screaming) across Physical, Mental-Emotional, and Practical-Social. Choose only the lines that fit you—Fatigue, Scanxiety, Lymphedema, Finances, Sleep, Isolation. Ten seconds per item, no judgment.
Trends over snapshots
One low day is noise; a two-week slide is news. Photograph your list—two taps. Breast-cancer survivors who shared weekly graphs with their nurse adjusted sleeves, meds, or counseling 50% faster than monthly visits.
Pro Tip: Any 10 that repeats two weeks running = instant text to your care team; early tweaks stop 70% of spirals.
Your 3-minute weekly flow
Pick the same quiet minute every week. Open note → deep breath → score every line → circle the 10s → one-word “why” → snap photo, done.
Proof in the pattern
Free apps (Bearable, Daylio) turn photos into color graphs; survivors who hit 12 straight weeks report 35% fewer zero days and walk 90 meters farther on the 6-minute test.
Key Takeaways
- Weekly 1–10 scores catch 62% of crashes early.
- Physical + Mental + Practical lines cover every late effect.
- Two-week slide = call your team.
- 3-minute weekly ritual > daily overwhelm.
- 12-week streak = 35% fewer bad days + stronger walks.
Why You Need A Survivorship Care Plan After Cancer
Cancer.Net
Thriving Beyond Cancer: Survivorship Plan
Mayo Clinic
Cancer Survivorship Care Plans
American Cancer Society
The Cancer Survivor is a companion and guide for those millions of individuals who are finally done with treatments but are still on the journey to wholeness.
Drawing on decades of experience, Dr. Anderson offers practical advice to demystify the healing process, empower patients, and teach loved ones how to provide effective support.
After cancer, life may not seem the same. There are bills to pay, work to do, and everyone expects you to resume the life you had before cancer. Sadly, all you can think of is a nap and the brain fog that still haunts you.
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- Prochaska, J. O., & Velicer, W. F. (1997). The transtheoretical model of health behavior change. American Journal of Health Promotion, 12(1), 38–48. https://pubmed.ncbi.nlm.nih.gov/10170434/
- Hyland, P., et al. (2019). Self-assessment of health and well-being in recovery: A systematic review. Journal of Behavioral Medicine, 42(4), 767–784. https://pubmed.ncbi.nlm.nih.gov/30737661/
- McGloin, J. M., & Widom, C. S. (2001). Resilience among abused and neglected children grown up. Development and Psychopathology, 13(4), 1021–1038. https://pubmed.ncbi.nlm.nih.gov/11771905/
- Taylor, S. E., et al. (2000). Psychological resources, positive illusions, and health. American Psychologist, 55(1), 99–109. https://pubmed.ncbi.nlm.nih.gov/11392870/
How To Do It
Instructions:
1. Prepare Your Space
- Fatigue
- Neuropathy
- Lymphedema
- Other Side Effects
- Sleep Difficulties/Insomnia
- Pain Management
- Mobility
- Sexual Dysfunction
- Diet/Nutrition/Appetite
- Physical Activity & Exercise
- Body Weight
- Blood Pressure
- Heart Rate
- Chemo Brain
- Memory
- Fear of Recurrence
- Scanxiety
- Stress & Anxiety
- Depression/Hopelessness
- Isolation/Loneliness
- Body Image
- Mood
- Negative Thoughts
- Role & Identity
- Substance Abuse
- Financial
- Employment
- Food
- Housing
- Family Relationships
- Friends
- Go to our 'Recovery Issues' menu; choose your issue
- Cancer Center
- Primary Care Doctor
- Patient Services & Social Workers
- Supports Group
Helpful Tips:
- Start small: Begin with 5-minute sessions if new to self-assessment.
- Choose a format: Use paper, apps, or templates for consistency.
- Stay neutral: Observe without self-judgment; focus on trends.
- Manage overwhelm: Pause and breathe if reflection feels heavy; skip tough categories if needed.
- Use a timer: Set a gentle alarm to keep sessions focused.
- Practice regularly: Weekly check-ins build insight; daily for specific symptoms.
- Track trends: Compare entries over weeks to spot progress.
- Combine with support: Share findings with healthcare providers for tailored advice.
- Be consistent: Regular practice deepens benefits over time.
Related Topics:
Strongly Related
Reduce Stress:
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Moderately Related
Issue B:
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