Overwork And Its Deadly Toll: The Link Between 90 – hour Weeks, Mental health and Heart Attacks

Overwork culture—especially when it involves working 90 hours a week—can indeed have serious consequences on both mental and physical health, indirectly contributing to conditions that increase the risk of heart attacks.

Here’s how these factors are linked How is Overwork connected with Heart Health?

Chronic Stress and Hormonal Effects:
Working for extremely long hours results in chronic stress. This constant exposure to stress elevates the production of stress hormones like cortisol and adrenaline, in our body. Persistently high levels of these hormones can lead to high blood pressure, inflammation, and changes in heart rhythm, all of which are risk factors for heart disease and, in severe cases, cardiac arrest.

Mental Health Impact:
Overwork leads to mental health issues such as anxiety, depression, and burnout. These conditions are not only distressing in themselves but also contribute to physical health problems. For example, depression and anxiety can affect sleep quality and appetite, leading to sedentary lifestyle choices that further strain cardiovascular health. We thrive on social connection, when we are unable to maintain a work life balance, we find ourselves isolated and disconnected from our friends and family, leading to experiences of depression, anxiety and feeling exhausted in our careers.

Unhealthy Lifestyle Choices:
Long work hours often leave little time for self-care. Individuals may resort to unhealthy habits—such as poor nutrition – relying on quick, processed meals, lack of exercise, smoking, or excessive alcohol consumption—as coping mechanisms. These behaviors can significantly increase the risk of developing cardiovascular issues over time.

Sleep Deprivation:
Adequate sleep is crucial for heart health. Overworking often leads to sleep deprivation, which in turn is linked to increased blood pressure, obesity, and diabetes—all contributors to heart disease.

How Mental Health Interacts with Cardiovascular Risk

Mental health and cardiovascular health are deeply intertwined. Chronic stress doesn’t just affect our mood—it can also trigger physical responses that strain the heart. For example:
● Inflammation: Ongoing mental stress can lead to a state of chronic inflammation, which is a known risk factor for cardiovascular disease.
● Behavioural Factors: Poor mental health may lead to a lack of motivation to engage in healthy behaviours such as exercising or eating well, further compounding the risk.
● Autonomic Dysregulation: Persistent anxiety and stress can disrupt the autonomic nervous system, which plays a role in regulating heart rate and blood pressure.

Strategies to Tackle Overwork and Protect Our Health

Addressing an overwork culture and its impacts requires a multifaceted approach. Here are some actionable strategies:

Set Clear Boundaries:
o Personal Boundaries: Learning to say “no” when work demands are excessive. Prioritize your health by setting limits on the number of work hours you commit to each week.
o Workplace Communication: Engage with your employer or supervisor about reasonable work expectations. Advocate for a balanced workload that allows for adequate rest and personal time.

Practice Stress Management Techniques:
o Mindfulness and Meditation: Regular mindfulness practices can help reduce stress and improve your ability to manage overwhelming thoughts. Apps, guided meditations, and even short daily mindfulness breaks can be very effective.
o Relaxation Exercises: Techniques such as deep breathing, progressive muscle relaxation, or yoga can help lower stress hormones and improve overall wellbeing.

Adopt a Healthy Lifestyle:
o Regular Exercise: Even moderate physical activity, such as walking or cycling, can significantly boost cardiovascular health and reduce stress.
o Nutritious Diet: A balanced diet rich in fruits, vegetables, lean proteins, and whole grains supports heart health. Avoid excessive caffeine and processed foods, which can exacerbate stress responses.
o Sleep Hygiene: Prioritize sleep by establishing a consistent sleep schedule, creating a calming bedtime routine, and making your sleep environment as comfortable as possible.

Seek Professional Help:
o Mental Health Counseling: Therapists can help you develop strategies to manage stress, cope with anxiety or depression, and work towards a healthier work-life balance. Cognitive Behavioral Therapy (CBT) or Acceptance and Commitment Therapy (ACT) are particularly effective in addressing the mental strain associated with overwork.
o Medical Consultation: Regular check-ups with your healthcare provider are crucial. Discuss your work habits and stress levels; your doctor can monitor your cardiovascular health and offer tailored advice to mitigate risks.

Time Management and Delegation:
o Efficient Scheduling: Plan your day to include breaks, set priorities, and ensure that you allocate time for activities that recharge you mentally and physically.
o Delegation: Where possible, delegate tasks or collaborate with colleagues to reduce the burden on yourself. Effective teamwork can help manage workload and distribute stress more evenly.

While working 90-hour weeks may not directly cause cardiac arrest for everyone, the
chronic stress and unhealthy lifestyle choices tied to an overwork culture can significantly
increase the risk of cardiovascular issues. Combined with the negative impact on mental
health, this creates a dangerous cycle that can lead to severe health problems, including
heart disease.
Breaking this cycle starts with setting clear boundaries, adopting stress management
techniques, embracing healthier habits, and seeking professional help when needed. Your
mental and physical health should always come first. By prioritizing your well-being, you’ll
not only improve your quality of life but also protect yourself from the serious risks linked to
constant overwork.
As a mental health expert, I urge anyone struggling with an overwork culture to take action.
Reach out to trusted professionals, ask for support, and advocate for a work environment
that values your health just as much as your productivity.

Your heart—both literally and figuratively—deserves it.