Head and Heart: 10 Ways to Take Care of Your Mental Health Along With Heart Failure

Mental health ailments like depression, anxiety, and post-traumatic stress disorder (PTSD) are common in patients diagnosed with heart failure. Depression is up to three times more common in people with heart failure than in the general population. 

If you've been diagnosed with heart failure, there are some dietary and lifestyle changes you can make to help promote good mental health. 

Under the guidance of your care team, develop a plan to maintain an active lifestyle. Mild to moderate exercise is usually safe for patients with heart failure, and exercise can be as effective as antidepressants for some cases of depression. 

Ask your doctor about including gentle exercises like walking, swimming, yoga, and water aerobics into your daily or weekly routine.

A diet low in salt can help ease some of the effort your heart has to make to reduce fluid retention. Choose plenty of fresh fruits and vegetables and healthy protein sources like eggs and fish. Herbs, vinegar, spices, and salt-free seasoning blends can help bring flavor to your dishes.  

A healthy diet high in fresh, unprocessed foods can also help prevent depression.

If you smoke, it's crucial you quit once you're diagnosed with heart failure. After just 24 hours of being smoke-free, your risk of heart attack decreases. Quitting smoking can also reduce anxiety, depression, and stress levels.

Support groups can help you connect with other people living with heart failure who understand the experiences, thoughts, and feelings you may be having. Support groups can be found online or in-person. Being a part of a support group can help reduce anxiety and depression and teach you skills to lower your stress and help manage adversity.

Your care team may suggest that you quit or limit drinking alcohol, which can also help with your mental health. Alcohol affects your brain chemistry and increases your risk of depression. Many people begin to see an improvement in their depressive symptoms within a few weeks of quitting alcohol.

Talk to your friends and family about heart failure, what it means for you, how you're feeling, and how they can help. Social support can help you adhere to your treatment plan, lower cardiovascular risks, reduce symptoms of anxiety and depression, and control stress. 

If you can't see friends and family in person, try to connect via a video chat, phone call, or texting to help you stay in touch with your social circle. 

If your heart failure care plan seems overwhelming, don't try to tackle everything at once. Talk to your care team about how you can establish priorities and break down your plan into smaller goals. 

Ask for help in setting S.M.A.R.T. goals — specific, measurable, achievable, relevant, and time-bound goals. S.M.A.R.T. goals help you clearly define your goals, measure your progress, and evaluate and adjust your plan as needed.

A heart failure diagnosis is a lot to take in. Therapy can be effective in reducing depression for patients with heart failure. 

A mental health professional like a therapist, psychologist, or psychiatrist can help you work through any feelings about your diagnosis, learn techniques to cope with stress, and set goals that adhere to your care plan. 

Journaling about your diagnosis can be a healthy way to deal with stress. You can also keep a record of your appointments, lifestyle changes, and questions you may have for your care team. Writing down your feelings can help you understand them and give you a sense of control over your emotions about your diagnosis. Other forms of expression, such as painting and drawing, can also help reduce stress, depression, and anxiety.

Watching a funny show or telling jokes with a friend is good for your health. Laughing comes with a number of benefits. It can:

• Decrease your heart rate
• Lower blood pressure
• Stimulate circulation
• Alleviate stress
• Improve your mood
• Reduce depression and anxiety symptoms
• Improve your self-esteem  

Remember, you don't have to be serious all the time — even if you have a serious diagnosis like heart failure. Laughter is good for your heart and your head.