Navigating Your First Cardiac Arrest Anniversary: A Survivor’s Guide

Have you ever felt like a date on the calendar could hold so much power? For cardiac arrest survivors, the first anniversary of their event often looms large, stirring up a whirlwind of emotions. How do you navigate this significant milestone when your heart has quite literally stopped and started again?

Understanding Your Cardiac Arrest Anniversary

The first anniversary after a sudden cardiac arrest is a unique experience, as individual as your own heartbeat.

It’s a day that marks both an ending…

…and a beginning—the day your life as you knew it changed forever and the day you began your journey as a survivor.

Think of this cardiac arrest anniversary as a doorway. On one side lies the past—your life before the event, perhaps tinged with a sense of loss or nostalgia. On the other side stretches your future—unknown, maybe a bit daunting, but full of potential. Standing in this doorway can feel overwhelming, but it’s also an opportunity for reflection and growth.

The ‘Anniversary Effect’: Your Body Remembers

It’s completely normal to experience a range of emotions as your cardiac arrest anniversary approaches. You might feel anxious, grateful, sad, or even angry—sometimes all at once. Your body and mind remember trauma, even when you’re not consciously thinking about it. This phenomenon, often called the “anniversary effect”, is like your brain’s way of hitting the replay button, bringing those intense memories and feelings to the surface.

The anniversary effect is not unique to cardiac arrest survivors. It’s a common experience for anyone who has lived through a traumatic event. Understanding this can help you feel less alone in your experience.

Navigating Your Emotions on Your Cardiac Arrest Anniversary

Remember, there’s no “right” way to feel or act on this day. Your experience is valid whether you want to celebrate your survival or prefer a quiet day of reflection. Here are some strategies to help you navigate this milestone:

1. Plan ahead: Decide how you want to spend your cardiac arrest anniversary. Having a plan can help alleviate anxiety.
2. Surround yourself with support: Whether it’s family, friends, or a support group, don’t hesitate to lean on others.
3. Honour your journey: Consider creating a ritual or tradition to mark the day.
4. Practice self-care: Be extra kind to yourself. This might mean taking a day off work, treating yourself to something special, or simply allowing yourself to feel whatever emotions arise.
5. Reflect on your progress: Acknowledge how far you’ve come since that day.

Coping Strategies for Your Cardiac Arrest Anniversary

Mindfulness and Meditation

Practising mindfulness can help ground you in the present moment, especially when memories or anxiety about the past become overwhelming. Try this simple breathing exercise:

1. Find a comfortable position and close your eyes.
2. Take a deep breath through your nose for a count of four.
3. Hold your breath for a count of four.
4. Exhale slowly through your mouth for a count of four.
5. Repeat this cycle for a few minutes, focusing on your breath.

Journalling

Writing down your thoughts and feelings can be a powerful way to process your emotions. Consider these prompts:

• What are three things I’m grateful for since my cardiac arrest?
• How have I grown or changed in the past year?
• What are my hopes for the coming year?

Physical Activity

When approved by your doctor, exercise can be an excellent way to reduce stress and improve mood. Even a gentle walk can help clear your mind and boost your spirits on your cardiac arrest anniversary.

Celebrating Life and Second Chances

For many survivors, this cardiac arrest anniversary becomes a day of gratitude—a celebration of life and second chances. You might consider:

• Hosting a small gathering with loved ones
• Donating to a cardiac health charity, SCA UK, perhaps?
• Sharing your story to raise awareness about cardiac arrest and CPR

Remember, how you mark this day is entirely up to you. There’s no wrong way to commemorate your survival.

When to Seek Additional Support

If you’re feeling stuck or overwhelmed as your cardiac arrest anniversary approaches, remember that seeking professional help is always an option. A therapist or counsellor experienced in trauma can provide valuable support and coping strategies. Signs that you might benefit from professional help include:

• Persistent feelings of anxiety or depression
• Difficulty sleeping or eating
• Intrusive thoughts about your cardiac arrest
• Struggling to engage in daily activities

Looking to the Future Beyond Your Cardiac Arrest Anniversary

As you approach this milestone, remember that you’ve already overcome the most challenging hurdle—you survived. Each day since your cardiac arrest has been a testament to your resilience and strength, and this anniversary is no different. Whether you celebrate, reflect, or let the day pass quietly, know that you’re not alone in this journey.

In the grand tapestry of your life, this cardiac arrest anniversary is but a single thread—albeit a significant one. It’s a reminder of your strength, resilience, and capacity for growth. As you step through that doorway from your first year into the next, carry the knowledge that you’ve already proven your ability to face the unknown.

Embracing Your New Normal After Cardiac Arrest

Life after a cardiac arrest is often referred to as the “new normal”. This phrase acknowledges that things have changed but also implies adaptation and growth. As you move beyond your first anniversary, consider these strategies for embracing your new normal:

1. Set new goals: Having goals, whether big or small, can give you a sense of purpose and direction.
2. Join a support group: Connecting with other survivors can provide invaluable support and understanding.
3. Advocate for heart health: Many survivors find meaning in educating others about cardiac arrest and CPR.
4. Focus on overall wellness: This includes not just physical health but mental and emotional well-being, too.

A Message of Hope for Cardiac Arrest Survivors

So, as your cardiac arrest anniversary approaches, take a deep breath. Feel the steady rhythm of your heart—a rhythm that persists, that pushed through when the odds were stacked against it.

That same strength resides in you.

You’ve made it this far, and you have the power to keep moving forward, one heartbeat at a time.

Remember, your journey is your own, and that’s something to be proud of.

Celebrate the small victories, and don’t compare your progress to anyone else’s. You’ve come this far—keep going. Each day is a new opportunity to grow, heal, and appreciate life’s precious gift.

As you mark this first cardiac arrest anniversary, know that you’re not just a survivor—you’re a thriver. Your story isn’t just about what happened to you; it’s about what you choose to do with each day you’ve been given.

So here’s to you, your resilience, and all the anniversaries yet to come.

You’ve got this.

We Want to Hear From You!

Navigating the first anniversary of a cardiac arrest is a profound journey, and sharing your story can be incredibly powerful. Whether you celebrate your survival, reflect quietly, or anything in between, your experience matters.

How do you commemorate your cardiac arrest anniversary? 

Share your thoughts, feelings, and any special ways you mark this significant milestone in the comments below.

Paul Swindell

After our first meet-up in February 2015, I realised I was not alone. It was the first time since my cardiac arrest the previous year that I had spoken face-to-face with someone who had experienced what I had. This was also true for my wife, who also happened to be my lifesaver. From that meet-up, the idea of SCA UK was born. Since then, we have achieved a considerable amount, primarily providing information, resources and support to others in a similar situation but also raising the profile of survivorship and the need for better post-discharge care. We are starting to get traction in this, and with the formation of the charity, I genuinely believe we have a bright future ahead and will make a significant difference in the lives of many who join our ranks.