A heart attack can change everything. It’s not just about health. It impacts your job and daily life. You might feel anxious about returning to work after this life-changing event. Many people worry about how to talk to their boss or coworkers. They also wonder what their job will look like now.
If you have concerns, we’ve got your back (and heart!). We spoke with Agnes Cheung, an acute care nurse practitioner with Banner Health, who shares tips to help you navigate your return to work with confidence and clarity.
1. Understand your needs
Before going back to work, take time to understand your health. Discuss your situation with your health care team. Ask questions like:
- What tasks can I handle?
- How much physical activity is safe?
- Should I avoid certain stressors?
Your health care team will assess your recovery and guide you on when it’s safe to return. They’ll discuss limitations or modifications you might need to manage your workload and daily life.
“Depending on which coronary artery is blocked, the severity of the heart attack affects how soon you can return to work,” Cheung said. “If your job requires manual labor and you had a heart attack, you may need a longer recovery time and may need to participate in a cardiac rehab program.”
Most people can return to work within two to three months (60 to 90 days).
2. Communicate with your employer
Open communication is important. Here’s how to approach the conversation:
- Set a meeting: Request a private meeting with your manager or human resources (HR).
- Be honest: Share your situation openly, explaining what you experienced.
- Discuss your needs: Discuss any adjustments you may require. “Share what your recovery process is like and how it may affect work,” Cheung said. “Let them know how they can help during your transition.”
- For example, you can inform your employer that your provider recommends a cardiac rehab program that may take about one month to complete. By sharing this information, you give your employer a better understanding of your recovery timeline. It also gives them a reason to check in with you periodically to see how you’re feeling and coping as you transition back to work.
- Know your rights: Familiarize yourself with your rights as an employee returning to work after a medical condition. The Family and Medical Leave Act (FMLA) may apply, allowing you to take time off for medical reasons.
- Stay professional: Keep the tone positive and focus on your eagerness to return.
3. Plan your return
After a discussion with your employer, plan for your return. Here are some steps to consider:
- Gradual return: Start with part-time hours. This allows your body to adjust without overwhelming you.
- Set a schedule: Work with your employer to create a schedule that works for both of you. Discuss how often you will check in and reassess your workload.
- Consult occupational health: Speak with your workplace’s occupational health department or representative. They are trained to check if you’re ready to work and can suggest any changes you might need in your job. “They can help you and your employer make sure your work is safe and manageable as you recover,” Cheung said.
- Understand job modifications: Ask for training or guidance if your role has changed. This will help you adapt to new tasks more smoothly.
- Check-in with your provider: Keep your health care provider in the loop about your work plans. They can give you suggestions or adjustments based on how you feel.
- Prepare for emotional challenges: Returning to work can be stressful. It’s okay to feel anxious or unsure. Talk to a licensed counselor or therapist if you need extra support.
4. Adjust to work modifications
Once back at work, you may find that some changes are necessary. Here are tips for managing these modifications:
- Stay organized: Use a planner or digital calendar to track tasks and responsibilities.
- Set boundaries: If you are feeling overwhelmed with your workload, you have the right to set boundaries to avoid extra work,” Cheung said.
- Take breaks: Cheung suggests that “short walks allow you to remove yourself from potentially stressful situations and reduces stress, anxiety and depression.”
- Be patient with yourself: Remember that returning to work is a process that takes time. Be patient with yourself as you transition back. Celebrate small victories, and don’t be too hard on yourself if you encounter challenges. Recovery is not a straight line.
- Communicate with your team: Keep an open line of communication with your coworkers about how they can support you.
5. Watch for warning signs
Be mindful of signs that you may be pushing yourself too hard. Cheung points out that symptoms can vary, but common signs include:
- Fatigue or exhaustion
- Feeling anxious or overwhelmed
- Changes in appetite (overeating or not feeling hungry)
- Trouble focusing or concentrating
“In some situations, people may also develop skin rash or insomnia,” Cheung said.
6. Build a support system
Returning to work is easier when you have support. Build a network of people who can help you through this process:
- Family and friends: Talk to loved ones about your feelings and concerns. They can provide emotional support and encouragement.
- Colleagues: Connect with coworkers who can offer support or lend a helping hand. Having allies at work makes the transition smoother.
- Support groups: Consider joining a support group for heart attack survivors. Sharing experiences with others who understand can be healing.
7. Focus on your health
As you return to work, never lose sight of what is most important: your health and well-being. Prioritize self-care in your daily routine. Here are some simple ways to do this:
- Eat well: Fuel your body with nutritious foods. A healthy diet supports recovery and boosts energy levels.
- Exercise regularly: Engage in light physical activity as your health care team recommends. Regular exercise helps improve heart health and reduces stress. “A study found that patients with severe blockages in their coronary arteries who had a procedure called percutaneous coronary intervention (PCI) benefit from regular exercise,” Cheung said. “Those who exercised for at least 30 minutes a day, five days a week, saw improvements in their overall health, quality of life and a lower risk of heart-related deaths.”
- Get enough rest: Sleep is really important for recovery. Aim for 7-9 hours of quality sleep each night to help your body heal.
- Make lifestyle changes: Quit smoking, avoid binge drinking (limit to one drink a day) and stay away from illegal drugs.
- Manage stress: Practice stress-reducing techniques such as meditation, yoga or deep breathing exercises. Find time to relax.
- Follow up with your provider: Schedule regular check-ups to monitor your heart health. Staying in touch with your health care team helps with your ongoing recovery.
Takeaway
Returning to work after a heart attack can be difficult, but with the right approach and support you can make a successful transition. Remember to prioritize your health, lean on your support system and take things at your own pace. For help with recovery after a heart attack, reach out to your health care provider or a Banner Health specialist.
