How Can I Recognise And Manage Feeling Anxious Or Stressed?

This video helps you identify possible signs of feeling anxious or stressed, seeking help for this, and managing depression or anxiety to improve wellbeing. There is also a breathing exercise to help you. Click on the video to play it.

Key points from the video:

During recovery from heart failure, it is normal to experience low mood, sadness or worry about the future. It is important to be able to recognise possible signs of anxiety of depression early on, and know how to seek help for these. Click on the video to play it.

When you feel worried or scared:

• Heart rate and breathing rate change

• Blood pressure increases

• Muscles tense

• Flight, fight or freeze response

Signs you are anxious or stressed:

• Worrying excessively about the past present or future

• Having trouble thinking of anything else

• Irritable or avoiding situations that make you feel anxious

One in three people with heart failure have symptoms of anxiety, and this can lead to poorer concentration and memory. Anxiety is treatable, please speak to your GP about it.

You can manage feeling anxious or stressed with relaxation exercises such as deep, purposeful breathing. Practise this breathing technique for 20 to 30 minutes each day.

Step 1: Sit up tall and straight

Step 2: Place your palm on your belly and your other palm on your chest

Step 3: Breathe in slowly and deeply through your nose for 4 seconds and hold for 4 seconds

Step 4: Purse your lips and exhale slowly through your mouth for 6 seconds.

Step 7: Take in more air and exhale more air with each breath. Then, take one more deep, full inhalation.

Step 8: Slowly and completely exhale.