In recent years, phrases like “rise and grind”, “no days off”, and “sleep is for the weak” have dominated social media and workplace conversations. While they may sound motivating on the surface, they reflect a deeper, more concerning cultural trend known as hustle culture— a mindset that glorifies overworking, constant productivity, and sacrificing personal well-being for success. But at what cost does this culture of non stop striving come? The answer is becoming increasingly clear: burnout, anxiety, depression, and deteriorating mental health.

What Is Hustle Culture?

Hustle culture, sometimes referred to as grind culture or toxic productivity, is a lifestyle that equates self-worth with work output. It encourages people to always be “doing” — working overtime, side hustling after hours, and staying plugged in even during weekends or vacations. It emerged alongside the gig economy and has been fueled by social media influencers and tech industry leaders who celebrate 80-hour work weeks as a badge of honour. Productivity is idolised, and rest is seen as laziness. While working hard is admirable, hustle culture takes it to the extreme, prioritising work at the expense of physical, emotional, and mental health.

The Psychological Impact of Hustle Culture

1. Chronic Stress and Burnout

Prolonged stress reactions might result from ongoing performance pressure. This might eventually lead to burnout, a condition of mental and physical weariness marked by:

• Fatigue
• Decreased motivation
• Cynicism
• Poor job performance

According to the World Health Organisation (2019), burnout is a syndrome resulting from chronic workplace stress that has not been successfully managed. Hustle culture leaves little room for rest or recovery, making burnout more likely and harder to reverse.

2. Anxiety and Depression

When individuals tie their self-worth to productivity, any drop in output can feel like a personal failure. This constant internalised pressure can trigger symptoms of anxiety, such as racing thoughts, sleeplessness, and irritability. Over time, feelings of inadequacy and hopelessness may lead to depression. Mental health declines further when individuals have no time for hobbies, relationships, or activities that bring joy. Life becomes a cycle of “doing” rather than “being,” leaving little space for emotional fulfillment.

3. Sleep Disruption and Fatigue

Hustle culture often normalises sacrificing sleep to meet deadlines or stay ahead. But lack of sleep has a direct impact on cognitive function, mood regulation, and emotional resilience. Long-term sleep deprivation increases the risk of anxiety disorders, depression, and even physical illnesses like heart disease.

4. Reduced Self-Worth

When value is measured only by output, people may feel unworthy or ashamed during periods of rest or lower productivity. This fosters imposter syndrome, perfectionism, and chronic dissatisfaction — even when they’re accomplishing great things.

Why It’s Hard to Escape

Hustle culture is socially rewarded. People who work 12-hour days are often praised as dedicated, passionate, and ambitious. Social media perpetuates this, with influencers showcasing curated versions of their ultra-productive lifestyles. In some industries — especially startups, tech, finance, and entrepreneurship — overworking is normalised to the point of being expected. This creates environments where rest and balance are stigmatised, and people fear falling behind if they slow down. Hustle culture is also influenced by the economic push to make more money in an unpredictable world.

Breaking the Cycle: Reclaiming Mental Health

• Redefine Success:- Start by challenging the belief that success only comes from constant hustle. True success includes health, relationships, personal growth, and joy. Productivity should support your well-being, not consume it.
• Set Boundaries:- Create clear work-life healthy boundaries. This may mean turning off work notifications after hours, taking regular breaks, or scheduling time for hobbies and rest. Setting limits guards against emotional weariness and preserves mental wellness.
• Prioritise Rest and Recovery:- Rest isn’t a reward for working hard — it’s a basic human need. Incorporate downtime into your routine and treat it as non-negotiable. Sleep, mindful pauses, and leisure activities improve creativity, focus, and productivity in the long run.
• Practice Self-Compassion:- You are more than your output. Allow yourself grace during slow days, and resist the urge to constantly compare your progress with others. Self-worth should be rooted in who you are, not just what you do.
• Seek Professional Help:- If you’re experiencing signs of burnout, anxiety, or depression, reaching out to a mental health professional can provide clarity and support. Therapies like Cognitive Behavioural Therapy (CBT) and mindfulness-based interventions are effective in restoring balance and addressing the thought patterns behind toxic productivity.

A Cultural Shift Is Needed

Ultimately, dismantling hustle culture requires a collective shift in how society views work and self-worth. Organisations must stop romanticising overwork and instead foster environments that prioritise employee well-being, flexible schedules, and access to mental health support. Platforms like TalktoAngel play a crucial role by offering professional online counselling services that help employees, managers, and individuals alike address burnout, manage stress, and develop healthier work-life boundaries. Schools can also contribute by educating young people that balance, creativity, rest, and emotional well-being are just as valuable as ambition and hard work. By encouraging open conversations about mental health and redefining success, we can create a culture where people thrive, not just survive. The story has to be changed: Rest is not indolence. Productivity is not your only value. And doing less can often help you live more.

Contributed By: Contributed by Dr. (Prof.) R. K. Suri, Clinical Psychologist and Life Coach, &. Ms. Sangeeta Pal, Counselling Psychologist.

References

• World Health Organisation. (2019). Burn-out is an "occupational phenomenon": International Classification of Diseases. https://www.who.int/mental_health/evidence/burn-out/en/
• Salomon, K., & Burgess, K. D. (2020). The hidden cost of hustle culture: A conceptual exploration of burnout. Journal of Mental Health and Productivity, 4(2), 101-110.
• Pang, A. S.-K. (2016). Rest: Why You Get More Done When You Work Less. Basic Books.