World Heart Day: How to Manage Stress When You are Stuck at Toxic Workplace? 5 Tips By Doctors

World Heart Day is observed annually on September 29 to promote heart health and raise awareness about cardiovascular diseases (CVD), including heart disease and stroke, which claim millions of lives globally each year. Established in 1999 by the World Heart Federation (WHF) and the World Health Organization (WHO), the day – first celebrated in 2000 – was envisioned by the then-president of WHF, Antoni Bayés de Luna. Until 2011, World Heart Day was celebrated on the last Sunday of September.

World Heart Day 2024 Theme

From 2024 to 2026, the theme for World Heart Day is “Use Heart for Action”. This year, WHF is calling on healthcare professionals, patients, and the public to prioritise heart health. With this focus in mind, here are some practical tips for managing stress at toxic workplaces to help maintain a healthy heart.

Increase Steps To Reduce Stress

“Rising stress levels at the workplace are a growing concern for heart health, but there are effective strategies to mitigate the risk. Incorporate regular physical activity into your routine. Even short breaks for a walk can significantly lower stress levels and improve cardiovascular health,” Dr Chidananda G C, Consultant Interventional Cardiologist, HCL Healthcare told News18.com.

Echoing this, Dr Samanjoy Mukherjee, Senior Interventional Cardiologist at Manipal Hospital Dwarka, highlighted the dangers of prolonged sitting at a desk. “Sitting for long hours at a desk or workstation can contribute to heart disease, as well as other health issues like diabetes and obesity. Studies show that even a 20-minute exercise break improves focus and decision-making,” Dr Mukherjee told News18.com.

Eat Smart For A Healthy Heart

To maintain a healthy heart, Dr G C suggested adopting a nutritious diet: “Limit processed foods and excessive caffeine intake while maintaining a diet high in fruits, vegetables, lean proteins, and whole grains that is heart-healthy.”

“Stress eating, mindless snacking, and skipping meals—especially breakfast—are common but harmful workplace habits. Instead, focus on eating balanced, nutrient-rich meals and taking breaks to enjoy them fully,” advised Dr Mukherjee. He also suggested avoiding heavy or late lunches, which can lead to sluggishness and decreased productivity.

Sleep, Sleep, Sleep

Both doctors emphasised the importance of quality sleep for maintaining a healthy heart. “Lack of sleep is linked to high blood pressure and heart disease. Getting 7-9 hours of uninterrupted sleep each night is critical for heart health. Establishing a consistent sleep routine and reducing screen time before bed can improve rest and help counter the effects of workplace stress,” Dr Mukherjee explained.

Smoking, Caffeine, Alcohol Out; Water In

Prolonged stress from high-pressure jobs can encourage unhealthy habits like smoking, and excessive caffeine and alcohol consumption. To keep unhealthy habits in check, Dr Mukherjee suggested, “Replace smoking breaks with short walks and opt for water or herbal tea instead of caffeinated drinks, to reduce heart strain.”

“Manage stress through mindfulness practices like meditation or deep-breathing exercises, which can help regulate blood pressure and reduce anxiety,” Dr G C suggested, adding that both smoking and drinking are major contributors to heart disease.

Disconnect To Reconnect

To ensure long-term heart health, it’s essential to maintain a healthy balance between work and personal life. For this, Dr Mukherjee suggested, “Employees should make time for hobbies, family, and rest, while also using vacation days and disconnecting from work after hours. Achieving a better work-life balance helps reduce chronic stress, a major contributor to heart problems.”

According to WHO, long working hours significantly raise the risk of heart disease and stroke. People working over 55 hours per week have a 35 per cent higher risk of stroke and a 17 per cent higher risk of dying from heart disease compared to those working 35-40 hours. With remote work blurring boundaries between home and office, maintaining heart health is more crucial than ever.