Coping with Depression Following a Heart Attack or Other Medical Emergency By Kara N Bradford, BS, LCDC, LMSW

If you have recently had a heart attack or other medical emergency, it is likely that you may be flooded by emotions. Think about it–you have survived a catastrophic medical event that some people survive but that many also do not. That’s a big deal. Experiencing feelings of depression are common after having a heart attack–the American Heart Association refers to it as ‘the cardiac blues’– and symptoms usually subside in a couple of weeks, but that does not mean that these feelings and emotions do not cause distress. There may not be a ‘the ______ blues’ for your lived medical emergency experience, but that does not minimize the impact it may have on your mental health. Though there is no evidence that directly links depression to heart disease or any other disease, it is interesting that many of the symptoms of depression are risk factors for these diseases; for example, isolation can fuel a sedentary lifestyle which can increase the risk of poor diet, overeating, and increased risk of substance abuse. All in all, it is difficult to say that a specific medical emergency–such as a heart attack–causes depression, but it is fair to say that it could exacerbate what may have already been present. 

So, you’re home from the hospital with specific orders of what can and cannot be done for a certain amount of time, you may have physical therapy beginning soon, you probably will not be released to drive or go back to work for a few weeks, and you are wondering…what now?

If you’re feeling alone, reach out to family and friends for support. Even if they are not nearby, just engaging in conversation over the phone or video chat can help with those feelings. If you don’t have family or friends that you feel like you can reach out to for support, there may be community groups that share your lived experience that may understand what you’re going through and be able to provide support. If there is not a group available in your community, there are so many online support groups that facilitate group meetings over numerous video chat softwares.

If you’re feeling depressed, there are self-coping strategies that can help with these feelings. Studies have shown that participating in things that decrease stress can also help decrease symptoms of depression; things such as exercise, a balanced diet and consistent eating patterns, and getting a good quality sleep. If some of those things seem impossible to focus on right now, think about some things that you have enjoyed in the past that relieve stress. Maybe reading is a place of comfort for you; go to your local library or purchase an ebook that sounds interesting to you. Have you thought about picking up a coloring book and some crayons, colored pencils, or markers, and spending some time coloring? There are studies that support the idea that coloring helps reduce stress. If the symptoms of depression linger on for more than 2 weeks and are causing significant distress to any areas of your life, reach out to your physician or a mental health professional for help. There are many ways to treat depression and you deserve to make the choice that is best for you. 

If you’re feeling anxious, know that this feeling is normal. Again, you have just experienced a catastrophic medical event that can leave you feeling vulnerable and fearful. You may have fear that you will experience the emergency again, which can cause anxiety and present with physical symptoms such as high pulse rate, hyperventilation, feeling ill, or feeling very hot or very cold, which can cause more anxiety. Feelings of anxiety can be triggered by feelings of stress or worry, so try things that are going to help you focus on what you’re feeling in the moment–not what could potentially happen. Practice grounding techniques that use your senses to keep you in the present moment to formulate a plan of action as far as coping. Again, if these feelings persist, there are multiple options available to treat them. Reach out to your physician or mental health professional for help. 

The therapists at Niyyah Counseling PLLCare prepared to help you navigate this time of feeling overwhelmed and uncomfortable. Our desire is to walk alongside you on your journey to recovery and support you in whatever that looks like for you. Many, if not all of us, are eclectic in our approach to therapy and believe it should be individualized to fit your needs.Reach out today!

What To Do If Lifted Mask Mandates Make You Nervous By Amanda Young, LCSW

Can you say a Pandemic? What is that? What does that mean? All of these questions came to mind when we first heard the news about the pandemic. The last two years have been hard for everyone. The world coming to a complete stop, our lives being turned upside down and adjusting to the new normal can have a negative impact on everyone. We as human beings do not like to be forced to do things that we do not have a say in or chose to do. Having to stay in shelter, work from home, helping the kids stay in tune with school, sanitize or wash your hands and having to wear an uncomfortable mask when you venture out was a little  too much to handle physically but most importantly mentally.

Braving the stores while dodging sneezing and wiping down everything we touch to avoid contracting covid while trying to maintain our composure was difficult. Then it happens, hesitancy to go places, nervous about a cough or a running nose or even thinking that we have covid. Anxiety during the pandemic was at an all time high. I believe that it is safe to say that the majority if not all suffered from anxiety. Anxiety is a feeling of worry, nervousness, or unease, typically about an imminent event or something with an uncertain outcome. So we went through all of that and had a front row seat for two years from complete to partial to our world opening all the way back up.  

Now the world we live in has opened back up and we are starting to go out with the knowledge that covid still exists, there is still a bit of uneasiness. Mask mandates are lifted but there are people who prefer to continue to wear their mask whereas some have dumped them with no hesitancy. We all are having to learn how to live with the new normal which does not help our anxiety. When going out into the world some things we can do to reduce our anxiety are as follows:

• Continuing to wear your mask-If this is what you are most comfortable with at this time, this is perfectly ok.

• Staying updated on CDC news-Center of Disease and Control gives us updates on the guidelines for the virus that's science based and tips to navigate the world with the virus.

• Consider getting the shot and booster- the shot is the best protection of the virus. The likelihood of you becoming seriously ill is low.

• Live your life as you know fits-this is your life and everyone lives differently. Do what makes you comfortable and not try to be apart or do things that don’t make you comfortable. 

• Gaining insight into your anxiety-understanding your triggers or the root cause of your anxiety will help you become more equipped with handling it. 

If your anxiety is impacting your daily life and things you have put in place are no longer working, you can give us a call. Our therapists at Niyyah Counseling PLLC ,are trained and willing to assist. Please give us a call, we are here to help. https://www.niyyahcounselingpllc.com/our-team

What is Health Anxiety and What Are the Signs? by Kara Bradford, LCDC, LMSW

Health anxiety used to be most commonly known as hypochondria, which means that you may constantly fear that you’re ill or becoming ill, despite evidence that suggests the contrary. The DSM V no longer includes hypochondriasis as a diagnosis due to it’s derogatory nature; however, people that previously received this diagnosis are now being diagnosed as having illness anxiety disorder, which focuses on the fear and anxiety that accompanies a person equating uncomfortable or unusual physical sensations to being an indication of a serious medical condition. An example of this is when a person may see a discoloration in their skin that could be present due to unknowingly bumping into something, but immediately jumping to the conclusion that it could be melanoma, despite any other serious symptoms being present. 

As you can imagine, health anxiety has become a common issue during the COVID-19 pandemic, but does not lessen the reality of people who experience it. Here are some signs of illness anxiety disorder to look out for:

• Frequently searching the internet or medical journals for symptoms of serious illnesses and diseases.

• Avoiding people, places, and activities, due to fear of compromising your health

• Worrying that minor symptoms or certain body sensations mean that you have a serious illness.

• Constantly feeling that doctors “missed something” when receiving negative test results.

• Excessive worry or fear that you will struggle with a specific medical condition due to the condition being prevalent in your family.

• Continuously checking your body for signs of illness or disease.

• Frequently seeking medical attention for reassurance you do not have an illness or disease OR avoiding healthcare all together to avoid receiving a diagnosis of a serious illness or disease. 

While you may experience one or more of these symptoms from time to time, it does not always mean that you struggle with illness anxiety disorder. If one or any of these symptoms become persistent and obsessive to the point that it causes distress and strains social, family, or occupational relationships, you may need to reach out to your healthcare provider. If your healthcare provider believes that you may struggle with illness anxiety disorder, they may refer you to a mental health professional to help you better manage your anxiety.

While not much is known about the pathology of illness anxiety disorder, being aware of risk factors may also aid in developing a treatment plan to prevent these overwhelming symptoms. Some risk factors include age (typically effects young adults and worsens with age), history of child abuse, experiencing serious childhood illness or watching a parent experience serious illness, history of experiencing a threat of having a serious illness that turned out to not be serious, and of course suffering with anxiety or worry in general. These somatic symptoms are real and can negatively impact your mental health. If you believe you may be experiencing these symptoms, reach out to the team at Niyyah! Our therapists are ready to help you manage anxiety and walk with you in finding recovery.