Life after suffering from a heart attack means adjusting and reevaluating yourself and your surroundings to preserve your health. While most focus is put on physical health, mental health is also important to staying healthy and preventing another heart attack.
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A recent study presented at the American College of Cardiology tied poor mental health post-heart attack to an increased risk of second heart attack and even death.
Mental illnesses like anxiety, depression, and chronic stress are not only conditions of the mind, but manifest themselves in other areas of the body. Conditions like distress and chronic distress cause heightened levels of cortisol in the body.
Constant high levels of cortisol causes degradation of bodily systems after a prolonged period of time. Additionally, factors like high blood pressure, high cholesterol, and inflammation also contribute to cardiovascular diseases.
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This link becomes even tighter when looking at low-income, Black, and brown communities due to chronic stress and disparity in access to quality healthcare.
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In order to protect your mental health, it is essential to make a plan and stay consistent. Just as you would stick to a workout routine or diet, the same dedication should be dedicated to mental health. Self-care is never one-size-fits-all. Try something new, decide if it’s work for you, and adjust accordingly.
Develop a Self-Care Routine that Works For You
Self-care can mean many different things. It can be journaling, meditation, taking walks, saying ‘no’, or setting boundaries. Self-care is whatever brings you peace and will help you become a better version of yourself.
When adjusting to your new life after a heart attack, consider what makes you feel like your normal self. It could be scheduling weekly calls with friends, taking walks around your neighborhood, or starting each day by making a gratitude list. If you don’t know where to start - start small. It can be as easy as taking five deep breaths when you start feeling overwhelmed.
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Therapy
You don’t have to struggle alone. Finding a therapist provides a neutral party and sounding board to talk through your issues and thoughts. This is especially important for those who suffer from chronic illnesses or health conditions that may make them feel isolated.
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However, therapists are especially helpful since they are trained to share healthy coping mechanisms and thought patterns. If intrusive thoughts and negative feelings continue to persist, consider asking your therapist or doctor for a referral to a psychiatrist.
They can work with your doctor to find a possible medication, like an antidepressant, to better manage your symptoms.
Reducing Stressors
Reducing stress is much easier said than done, but it can be accomplished. Realize that recovery after a heart attack means slowing down and taking it easier. Rely on your social network - friends, family, co-workers - to help with chores around the house.
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Leverage workplace policies, like paid time off, sick days, and the Family and Medical Leave Act (FMLA) to eliminate work stress during recovery. Reducing or eliminating stressors allows time and space to focus solely on recovery.
Finally, exercise is a great way to manage stress and promote physical health. Make it part of your self-care routine by taking walks, biking, or practicing yoga.
Simply think about ways to move your body that make you feel good and strong. There is no need to push yourself in strenuous exercise, but just moving your body thirty minutes a day can provide numerous benefits.
Recovering from a heart attack is a challenging journey. You can help make the journey a little easier by being proactive in developing a good self-care plan. Preventing your next heart attack is more than just an improved diet or new medications. Your treatment plan should include promoting both your physical and mental health.
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