Various studies support the usefulness of stress management programs for men diagnosed with prostate cancer. Although most research focuses on stress management as a key to improving a man’s quality of life during and after prostate cancer treatment, some has investigated stress management’s potential to lower PSA levels or to play a more direct role in helping to slow the spread of the disease.

A number of studies have seen positive results when men diagnosed with prostate cancer made a number of lifestyle changes, including stress reduction. In one, men with recurrent prostate cancer followed a mostly plant-based diet that limited the consumption of meat, dairy, and refined carbohydrates. The men were also trained in stress management, including meditation, yoga, and Tai Chi. The integrated program was “effective in significantly reducing the PSA rate, indicating a reduction in the rate of progression of the prostate cancer.” (See an abstract of this study.)

Dr. Dean Ornish has also reported successfully combining stress reduction with a diet and exercise program. Ornish and his colleagues studied 93 men with early stage prostate cancer who had decided to pursue active surveillance rather than treatment with surgery or radiation. The men who went on a strict vegan diet, had 30 minutes of exercise a day (brisk walking), and did yoga or some other type of meditation for stress reduction, as well as participating in support groups, saw their PSA levels decrease. Those who followed their regular routines saw their PSA levels increase. However, the follow-up time was short, one year, and the study did not investigate disease spread or survival rates. It is also not possible to determine whether stress reduction, on its own, was beneficial. (View an abstract of this study.)

Still, stress reduction appears beneficial for men with prostate cancer. It improves their quality of life and may act as a deterrent to the disease. Various simple lifestyle changes can help you reduce your stress level immediately, strengthening your immune system and improving your general health at the same time.

• Express yourself; communicate how you are feeling and what you are thinking, even if it is just to a journal.
• Learn deep breathing; most forms of meditation involve this technique, which is simple to learn. Inhale slowly through your nose so that your belly (rather than your chest) expands; pause, and then exhale slowly. Repeat.
• Exercise regularly, especially out of doors, to relieve pent-up tension.
• Get more sleep; a 2008 Japanese study reported an inverse relationship between sleep duration and prostate cancer risk. Men who slept more per night had a lower risk.
• Stabilize your blood sugar; prolonged stress can significantly raise your cortisol and blood sugar levels. This is all part of the stress response that prepares us to fight or run away from danger. So you can help your body reduce its stress load by controlling foods that cause your blood sugar to spike.

Some other stress reduction techniques may have to be learned. Or you may have to book appointments with expert practitioners. Here are a few ways to reduce stress that other men in your situation have found useful:

• Biofeedback: A biofeedback therapist guides you through the process of learning how to change a specific physical process, such as your heart rate, temperature, blood flow, or muscle tension.
• Massage
• Acupuncture
• Meditation
• Tai Chi
• Yoga

Remember, stress reduction does not cure cancer; it may not even slow it down much. But it can help strengthen your immune system and your overall health. And it will definitely improve how you feel.