AFib and Emotional Wellness

AFib and Emotional Wellness


What’s the connection between AFib and stress?


The “triggers” for AFib episodes are still being investigated, but stress is likely to play a role for some people. Research suggests that approximately 54% of people who have intermittent or come-and-go episodes of AFib point to psychological stress as their most common trigger (source).

The relationship between AFib and stress is probably a complicated one; we know AFib is a complex medical problem. Stress probably creates a chain reaction of events in the body, and when combined with individual health and physiology factors, it can be enough to prompt episodes of AFib. Because many different types of stress are common aspects of life, people living with AFib benefit from being aware of stress and taking specific strategies to deal with it.

Here you’ll find a set of strategies you can use to reduce the effects of stress.

Know Your Condition and Share Your Journey


Learning more about your condition allows you to better communicate your needs to family, friends, and healthcare providers. Being an educated partner in your condition and treatment is empowering. If you don’t have the answers, ask your healthcare provider to advise you or point you in the right direction so you can learn more and get answers to your questions.

Be Mindful of Your Emotional Health


Some people living with AFIb feel very alone in dealing with their condition and making treatment decisions, and at times it may feel that worry or fears loom large. However, you may find it comforting to know that you are not alone. Most people with heart conditions experience at least some periods of fear or even sadness and depression as they try to adjust and cope with a new and unwanted reality. Talking with your health professional about these concerns is another part of complete health care.

It’s also important to know that although at times our emotions are in the “driver’s seat,” we can also influence our emotions so that we minimize the chances of getting stuck in an emotional rut by using techniques for stress management.

What is Stress Management?


Ever notice that a good laugh has a way of lightening your burdens? Or maybe you’ve had a day that has felt completely stressful and overwhelming, but then you coach yourself to step away from the frenzy, collect your thoughts, make a list of what’s going on and prioritize what’s important. Has your list ever helped you discover that perhaps your day is more manageable than it seemed? If so, then stepping away or creating a list may be one of your stress management strategies.


Or maybe you usually go walking with a friend before you start your work day. The week seems entirely too busy and stressful to fit in such “frivolities.” But you decide that instead of skipping it, you’ll go ahead and walk. Afterwards, you notice it was good for you physically, socially, and emotionally and as you sit down to begin your work day, you notice you actually feel more able to conquer the day’s list of tasks.

Learn to “Pump the Brakes” on Stress


Laughter, physical activity and organizing your thoughts can be effective stress-management techniques. But something as simple as a short break can also be effective. Dr. Robert Sapolsky, stress expert and neurology professor at Stanford, says we all need to commit to regular stress management and learn how to “pump the brakes” on stress without loading it onto other people.

This is especially true for people living with AFib because stress can lead to “flare ups” for some people and the AFib episodes can increase the sense of stress.

The Purpose of Stress


Emotions are our body’s signals to help us recognize problems. Stress hormones help us fight-or-flee when we are in danger. But our body’s stress response can become a problem when it constantly signals danger about issues that aren’t necessarily a threat, or it grows to the point of increasing symptoms or overwhelming our health, well-being or clear thinking.

Why Practice Stress Management?


Your mind deserves better than to be loaded down with the never-ending job of worrying! When thinking about your AFib, it may help you to realize that some stress can be beneficial and may lead to actual problem-solving or appointment-making, but a lot of our stress is unnecessary and even harmful. Research is clear that stressed-out brains do not operate the same way as non-stressed brains.

John Medina, Ph.D., director of the Brain Center for Applied Learning Research at Seattle Pacific University, says creativity, productivity, motivation and even your immune system can all suffer under chronic stress.


How Do We Learn to Manage Our Stress?


Step 1: Awareness! Learn about your “Low Zone.”


Stress has a way of becoming chronic when we allow the worries of everyday living to weigh us down. We can sometimes become acutely tuned in to stress, and when it becomes our focus, we allow whatever is currently the most stressful problem to dictate what we will do each day. Everyone needs pleasure, productivity and creativity in their lives and remaining in a state of chronic stress robs us of these.

Take a look at this continuum :

Stress zones

1 — I’m creatively and cheerfully engaged in my life.

2 — I’m basically relaxed and expect to stay this way.

3–5 — I can handle incoming stresses and think of positive solutions and options for my challenges.

6–7 — I’m moderately irritable, anxious or overwhelmed, and my stresses feel burdensome.

8 — My problems seem unsolvable. Many things are irritating or upsetting me.

9 — Help! I’m about to lose it!

10 — I have chart-topping negative emotions

Where do you put yourself now? How do you know when you’ve passed the moderate point? Identify for yourself the small changes you can detect in your mood as you move up the continuum. This may take a few days of observing yourself, but if you are like most people (and chances are good that you are!), your stress level will climb in a predictable pattern. If you take time to learn your emotional cues, you can learn to regulate your stress so that you spend more of your time in the “low zone” (at numbers 1-5).

But you don’t know how stressful my life is!

Clearly some people have more stressful environments than others, and living with a chronic condition like AFib can push you to become very skilled at using your strategies for emotional balance. People living in chronically high-stress situations will likely pay a toll for it unless they learn to manage stress and improve their quality of life.


For example, the stress of becoming a caregiver often results in health difficulties and emotional health challenges. If you are a caregiver, it’s especially important that you learn stress-management skills so that you can keep yourself in the “low zone,” find ways to enjoy your life and allow your caregiving to have moments of satisfaction and joy.


Step 2: Learn to Live in the Low Zone.


Once you’ve passed the midzone mark into the high-stress zone, it’s time to take a stress-management moment. Maybe that means that you call a friend, take a short 5 minute walk outdoors, remind yourself of what you can and cannot change or keep a funny book on hand that you can visit when you need a laugh. Whatever works best for you, take the time to bring your stress level back toward the “low zone.” Notice what happens to your body and mind when you take these breaks.

The Benefits of Low-Zone Living


The benefits of low zone living are plentiful! You’ll feel more creative, more alive, and more able to enjoy small moments of happiness. You may find that your symptoms improve when you do! Furthermore, you reserve your “high zone stress responses” for times when it’s most appropriate.

So make time each day to enjoy the gifts of life and practice putting aside stresses whenever you can. Use your body’s stress cues to ask yourself if you need to take action for your physical health or if perhaps it’s best to take action for your mental health at this particular time.

Recent Discussions From The Nutrition & Dining Forum
daveinermo avatar

I thought I would start this thread to talk about magnesium as I see very little about it on this board and there does not seem to be a lot of understanding of the amazing benefits of it. I belong to another AF forum which is UK based and magnesium and other supplements like CoQ10 get quite a bit of attention so thought it worth raising it here.


Before I start I should mention that big pharma has produced several anti-arrhythmic drugs that are completely based on the backbone of what magnesium does for the heart except you can not patent magnesium so therefore there is no huge money in it for them !


I am a massive fan of magnesium. It is responsible for over 300 important biochemical reactions in the body including anything from stopping leg cramps when you sleep (restless leg syndrome) to helping to elevate your mood by ensuring serotonin production is able to occur efficiently to making your heartbeat regular!


Around 90% of people who experience AF or similar heart problems are thought to be magnesium deficient.


I first stumbled across magnesium when in January of this year I started to wonder why I kept being given magnesium IV drips to get my 200 bpm AF under control.


Once I started to do some investigation I found out magnesium is one THE most important nutrients in your body and is critical for maintain an stable heartbeat. Risk factors for depletion of magnesium in the body include alcoholism (tick!), obesity (tick!) and smoking (tick!) so my past history almost guaranteed I was low on magnesium BUT most people are.


I would usually have an AF attack at least once a week and land in hospital at least once every 6-8 weeks.


I started supplementing in January and have not been to hospital in 4 months and have had 2 minor flutters that lasted about 20 minutes. My heartbeat feels stronger and less thready and I have been able to halve my anti-arrhythmic medication since the beginning of April.


An incredible bonus is that the depression I have fought since my early 20's (3 decades ago) has finally lifted and I feel better than I have in years. I thought it would be with me forever after trying several antidepressants with no success - if only I had known about magnesium years ago i could have had a rather different existence.


I could literally go for pages about magnesium but I won't because you may not be interested and there is PLENTY of supporting evidence and clinical studies everywhere on the web. It has very few drugs that it is a problem. The only common one I know of is that if you are taking magnesium you should wait two hours between warfarin and taking magnesium. 


You should of course always check your own medications for contraindications with magnesium - there are many resources on the web that can tell you these just google XXXXX (your drug) and magnesium.


Magnesium citrate is usually the most easily absorbed oral supplement however an even better form of magnesium supplementation is magnesium oil.


This is sprayed onto the skin and instead of having to battle the digestive system it is simply absorbed through the skin and directly into the blood stream.


There are a very limited number of people who maybe sensitive to magnesium supplements and you should always be careful with any kind of supplements of you have kidney disease. 


I would suggest you talk to your healthcare professional. That being said doctors will readily admit a lack of knowledge in the area of supplements because it really is not something covered very well in their years of training.


If you have any questions or want to discuss feel free to reply here - we can all learn from these.


Here are some links re: magnesium and its benefits for the heart
https://www.youtube.com/watch?v=F8YxUWP2cRc


This one talks more broadly about the importance of magnesium and is rather technical but interesting viewing
https://www.youtube.com/watch?v=WWBCnVMoFZA


 

tennisguy7 avatar

Go figure.  I am 3 weeks post ablation and feeling normally ok with no major issues. However this past tuesday and today i went into afib right after drinking cold OJ and taking my vitamins and eliquis.  I did not think anything of it until today when the same timing occurred. There was no stress precipiating it otherwise.   So I decided to see if there is a relationship between cold foods and afib and found this article in one of the medical databases.  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4718113/   Basically it says that the esophagus abuts nears the left atrium and vagal ganglia and that proximity with cold drinks can trigger afib.  There is other interesting information in the article as well.  


Maybe many of you knew this but it is news to me. So............. I will let my cold drinks warm up slightly before gulping them down and see if this makes a differece.  Has anyone else experienced the same thing?


david

retiredlcsw avatar

I have been taking magnesium supplements for the past several months to help alleviate PVC's that I have had for many years.  (Diagnosed with Afib 1 1/2 yrs ago.  Had ablation done last April with no episodes of afib since, but  PVC's continued) I was confused about which magnesium supplement to take, so I tried taking Magnesium Taurate for 1 month, then Magnesium Orotate for the next month, and now this month Heart Calm.  I have noticed a slight reduction in PVC's with all 3, but I have had stomach pains with the Heart Calm.  I take them after eating, not on an empty stomach, so that should not be an issue.  Anyone else experience this with Heart Calm?  I did not have this with the other supplements.  I think that the Magnesium Orotate worked the best, but the tablets are HUGE!!!!!!  Any suggestions about your experiences with magnesium supplements would be appreciated.  Thanks.

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