As well as your physical health, it is important to also consider your psychological health
After a Cardiac event, it is quite normal to experience changes to your mood. We would expect for most people these will lift within the first 4-6 weeks after a Cardiac event.
However, if mental health symptoms continue for longer than this, then there are tools you can use and services which you can be referred to in order to support your mental health and wellbeing. Lincolnshire Community Cardiology have close links with Lincolnshire Partnership Foundation Trust who are responsible for NHS Mental Health across Lincolnshire.
1 in 4 people experience mental health problems at some point in their lives.
Psychological Wellbeing
It is important to understand and identify changes in our own wellbeing.
- Altered thoughts.
- Altered emotions.
- Altered physical symptoms.
- Altered behaviours.
If you are experiencing difficulties with any of the above, then please consider speaking to your Cardiac Rehabilitation nurse about this.
Looking after yourself
- Take some time for self care – do things you enjoy
- Do regular exercise
- Eat a healthy diet
- Make some time for rest/relaxation
- Reach out to people
- Refer to specialist services if needed
Self Help
There are various different techniques that can help people when they are feeling overwhelmed.
Grounding is a process whereby you count things around you and relate them to senses. This allows you to take a couple of minutes and possibly breaking a cycle of Anxiety or low mood.
Find 1 thing you can TASTE
Find 2 things you can SMELL
Find 3 things you can HEAR
Find 4 things you can TOUCH
Find 5 things you can SEE
There are a number of good breathing techniques which help when experiencing periods of difficult mental health.
Box square breathing is where you visualise a box and breathe in for four seconds (one second per side of a box) then breathe out for four seconds (one second per side of a box)
Diaphragmatic breathing is where you get yourself into a relaxed position and put one hand over your tummy. Try and move your tummy in and out when you breathe. You will feel your hand going up and down. This allows for a deeper breathing than you might usually do.
There are various apps, podcasts and YouTube videos which may be able to support you in guided mindfulness. There are a lot to choose from and you have to find the right fit for you, so don’t be put off if it takes a while to find one you like.
Psychological medications and your heart
There are some medications which you may be taking for your mental health condition that need to be changed because of the impact this may have on your heart.
The Cardiologists in hospital will likely have identified this if it is required.
It may then be important to introduce an alternative medication to support your mental health.
NHS Talking Therapies
NHS talking therapies is a free confidential service who will support people with mild to moderate depression/anxiety disorders.
It offers professional support to help you understand what is going on after your Cardiac event and help to build coping strategies. The team will create an individually tailored treatment package for you. This service is also available to friends and family who may also require some support after your cardiac event.
Support agencies
There are various alternative support agencies out there who are able to provide mental health advice and support. Some of our nurses may even suggest checking out apps like Headspace to help with relaxation and sleep aids. Click on the links below to find out more.