Empowering your mind while living with heart failure
We are well into the holiday season. And many of us are already thinking – or at least we should be thinking – about New Year’s resolutions. The truth is that many of us feel that the arrival of the New Year will somehow magically provide us with the wherewithal to make us Better than Before. Alas, that’s not how it works!
First of all, you have probably made a ton of promises to yourself that this time you absolutely, positively will keep. Yes, everyone wants to lose weight, get fitter, drink more water (and less wine), hold less grudges, manage our stress, sleep sounder, and help the planet go greener. And this time you really, really mean it! Sure you do, and will. Well, I am going to give you just the inspiration you need to finally adhere to your vows. Well, at least some of them. Holding less grudges and Green Planet are still on you.
But for the sake of today’s column, let’s start by focusing on the main organ of our circulatory system. That would be your heart. Indeed, like all living or moving things, wellness has to start with its engine. Without its ability to re-oxygenate our blood through its right side and then pump that better blood through our bodies from its left side, we will falter and eventually fail. So all of our Resolutions will also be of no avail.
This, of course, is true all year long, but the holidays and beyond can be an especially hard time of the year for heart health. Indeed, nearly 90% of Americans say they face stress during the season and research shows 1 in 3 people with heart failure report experiencing symptoms of depression. In addition, women, particularly Black and Latina women, tend to take on a primary care giving role in their families, which can also lead to high strain and stress. That’s why it’s essential for Black and Latina women living with this condition, to take the time to prioritize their mental health to prevent additional health issues associated with chronic stress.
Amber Dee, a renowned mental health counselor and the founder of Black Female Therapists, is focused on the mental health impact of living with a chronic condition such as heart failure, especially around the holidays. To that end, she partnered with Boehringer Ingelheim and Lilly on the “Ultimate Guide to Heart Failure Care,” an extension of the Boehringer and Lilly educational initiative Hear Your Heart, to provide advice for Black and Latina women facing this debilitating burden.
I recently spoke with Amber to learn more about the Hear Your Heart campaign. Below, our conversation:
JWM: Amber, why did you get involved in the Hear Your Heart campaign?
Amber: I have a family member who was diagnosed with a mental health disorder and that inspired me toward a career path in counseling. Now, I’m using my skills to help another family member who is battling the mental health toll of living with heart failure, and those facing a similar battle as a care partner.
JWM: Truly wonderful work. Tell me, Amber, what are the ways you recommend to women living with heart failure to help them manage the stress that can come with the holidays?
Amber: First of all, I suggest setting boundaries. In other words, be intentional about how you spend your time and energy and practice implementing boundaries. Using verbiage such as “not at this time, but thank you for thinking of me” or “thank you, but I don’t have the space for that right now” can be helpful when communicating your concerns.
JWM: Good advice. Some people, of course, might take umbrage. But I always suggest that we should be kind – but firm , right?
Amber: Absolutely. It’s also important to practice mindful spending. Financial stress can add up during the holidays, so set a budget. This can reduce anxiety and help you stay focused on meaningful experiences in addition to material items.
JWM: Another great tip! I can think there are many ways to reduce costs, such as creating homemade gifts or watching for sales online.
Amber: Tip number 3 is to Take Some Time for You: Schedule in moments for yourself, whether through a quiet morning coffee, a walk, or journaling. This allows you to recharge and prevents burnout.
JWM: That is always the hardest thing for me to do, especially around the holidays!
Amber: Tip number 4 is Don’t Sweat the Small Stuff: Reflect on what truly brings you joy and connection during the holidays, and try to prioritize those things. Focusing on meaningful moments with loved ones, rather than perfection, can help keep stress levels down.
JWM: And don’t get (too) upset when they don’t reciprocate.
Amber: It is also extremely important to Monitor for Seasonal Affective Disorder (SAD). SAD is a type of depression that typically occurs when the time changes and there’s less natural sunlight, leading to low energy, mood changes, and feelings of sadness. If you experience any of these symptoms, try incorporating light therapy, spending time outdoors during daylight, and maintaining a balanced routine with exercise, nutritious food and regular social connection.
JWM: Tell me, Amber, why can it be difficult for Black and Latina women living with heart failure to make sure they are taking care of their mental health?
Amber: For many Black and Latina women who are so focused on caring for others, they may forget to prioritize their own care. After all, your mental health influences your physical well-being, and when you’re living with heart failure, your mental state can impact how you prioritize your care.
JWM: You have said that for women with heart failure, significant health inequities and disparities can elevate feelings of depression or chronic stress and increase the risk of worsening symptoms. What’s an example of that?
Amber: For one, Black and Latina women are less likely to be admitted to specialized cardiology units. Also, Black women with heart failure have a greater mortality rate than white women.
JWM: What five tools would you share with all women who are managing the mental health toll of living with a chronic condition like heart failure?
Amber: Here they are in a nutshell: 1. Use Affirmations: Starting your day with something positive that helps set the tone of the day. You can speak or write positive affirmations like “I am capable of handling whatever comes my way,” or “My experiences shape me into a stronger, more resilient person. 2. Practice Daily Self-Reflection: Take a few minutes out of each day to pause and check in with yourself. Journaling or simply thinking about what went well, what challenged you, and how you felt can help you identify your emotions and work on personal growth. Tip number 3 is to Increase Your Exposure to Sunlight: Spending at least 10–15 minutes outside each day can boost vitamin D production, which is essential for maintaining a balanced mood. 4.Stay Active: Incorporating a brisk walk, yoga, or dancing to your favorite playlist can release endorphins that improve mood and reduce stress.
JWM: But I’m sure you’ll agree that if these activities are physically difficult at first, especially if they produce pain or pressure in your chest or feeling light headed, don’t overdue it! And of course, if any of those symptoms persist, see a doctor right away. What is tip number 5?
Amber: Start Small. Break down large tasks into smaller, manageable steps. Accomplishing these goals can build confidence and create a sense of progress and control.
JWM: Changing gears for a moment, how can care partners of women living with heart failure also make sure they are taking care of their own mental health?
Amber: It’s a known fact that care partners of people living with chronic illnesses, including heart failure, spend approximately 20 hours per week caring for loved ones. In addition, almost 60% of care partners experience high strain and stress, but often don’t have the time or energy to prioritize their own health. I constantly remind my family member that caring for yourself is a priority. I stress that you can’t care for others if you aren’t well.
JWM: That is excellent advice, Amber. For care partners, prioritizing their own health isn’t selfish; it’s a necessary step to help create a healthier future for yourself and your loved one.
Amber: Absolutely. I encourage them to take the time they can, whether it’s 5 minutes, 30 minutes or 1 hour or more, to focus on their own well-being. Getting outside, spending time with friends or family, or even just relaxing and watching your favorite show or movie are just a few ways to take time for yourself. You have to care for you!
JWM: Thank you so much, Amber. I know this will go a long way to helping all of us feel Better Than Before, physically, emotionally and spiritually. Everyone, for more information, visitHear Your Heart’s “Ultimate Guide to Heart Failure Care”at Hear Your Heart’s “Ultimate Guide” to access additional information related to mental health, including a special message from Amber, as well as educational tips and tools for Black and Latina women living with heart failure and their care partners.
