Sounds like you know what you want to do...
I know that the only way for that feeling to go away is to tell both H and F what I want and how I feel, and I hope I get the opportunity soon (I don't get to see H very often).
but perhaps need encouragement to go ahead and touch base with both people to set a date/time to have those talks?
Go for it! Hopefully you will feel better getting that out there in general.
Hopefully you can also renegotiate agreements that no longer fit so you too can be free to date other people like you want.