Heart diseases continue to be among the leading causes of death globally. From heart attacks to sudden cardiac arrests, these conditions often strike without warning and that's why they have earned the label of 'silent killers.' Heart attack deaths are increasing and the number of diagnosed and undiagnosed cases are alarmingly high. While most of us are aware of the basics, eat healthy, stay active, sleep well, there is something that is often underestimated - the role of stress in damaging our hearts.

Chief Interventional Cardiologist Dr M Sai Sudhakar puts it bluntly, “Everyone these days is stressed. They don’t know what to do to deal with that stress. Late night shifts, work deadlines, personal struggles, trauma, it all adds up. Stress not only takes away the quality of your life but also puts you at serious risk for heart diseases.”

We often hear a generic line “manage stress”, but for someone stuck in the middle of a chaotic routine, that can feel frustratingly vague. So what can we do?

Dr Mohit Gupta, professor of cardiology at GB Hospital and Maulana Azad Medical College, often talks about the deep connection between mental and heart health. He believes that managing stress isn’t just about temporary fixes but about rewiring the way we think. According to him, many people fall into toxic loops of overthinking, constantly living in fear of what might go wrong. This mental pattern not only drains emotional energy but also silently affects the heart. Dr Gupta encourages people to become aware of these thought patterns and consciously break free from them, with mindfulness, seeking clarity and shifting focus towards the present moment. It's not easy but with consistency, he says, the mind can be trained to respond, not react, thus easing the burden on the heart.

Here are some expert-approved simple yet powerful ways to unwind:

Movement is medicine. Taking a 30-minute brisk walk can do more than just burn calories, it clears your head and gets happy hormones flowing. You don’t need to hit the gym for an hour daily. You can just step out, walk, stretch or dance. The point is to get your body moving regularly and it’s a natural stress-buster.

We often forget this one. Not the act of breathing itself, but intentional breathing. Try this: inhale deeply, hold for a few seconds and exhale slowly. Repeat. Just five minutes of conscious breathing can shift your state of mind from anxious to calm. It’s free of cost, it’s simple, and it’s powerful.

Meditation isn’t about twisting yourself into a yoga pose. Meditation is about being still, sitting in silence, and going inward. Even ten minutes a day of just closing your eyes and observing your breath or letting your thoughts settle can make a big difference. It's like giving your mind a moment to declutter.

Yes, talk to people. In real life, not just on a screen. Laughing with a friend, venting to a sibling or simply catching up over chai, these moments matter. We often overlook the healing power of human connection because we are glued to our phones. But genuine conversations can lighten the mental load and fill you with warmth.

Burnout is real. And the solution isn’t always a productivity hack, it’s a break. Step away from the routine, even if it’s just a weekend getaway or a day off to do nothing. A change of scenery or just unplugging for a while can refresh your mind and body. It’s not indulgence, it’s self-preservation.

In the end, dealing with stress doesn’t always need a grand plan. Sometimes, it’s about the little things we neglect. A quiet moment, a walk, a laugh, a break, they can all go a long way in keeping your heart healthier and your life happier.

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