How hustle culture can cause you stress and affect your mental health: ways to improve your lifestyle

The story of Kritarth MittalMittal, 25, founder of the Soshals app, has recently gone viral on social media. Mittal took to X to speak out about the dangers of hustle culture After a health scare led to him being hospitalised, the Mumbai-based entrepreneur attributed his condition to poor lifestyle choices such as staying up all night, sleeping less than five hours a night and following an unhealthy diet. In his post, Mittal urged his followers to prioritise their health and warned: “Hustle culture comes at a cost – some are paid for immediately and some over time. The choice is yours. I am just here to reveal the harsh reality so you don’t get easily swayed.”

In today’s fast-paced world, the concept of effort culture, where tireless work and constant productivity are celebrated, has become deeply ingrained. Social media platforms are flooded with motivational quotes, success stories, and the glorification of working long hours as a badge of honor. However, effort culture can have a harsh effect on Mental healthleading to exhaustion, stressand many other health problems.

How can hustle culture affect mental health?

While hustle culture may seem like the key to achieving goals, it can have detrimental effects on mental health. Chronic stress, anxiety, and depression are common among those who adopt this lifestyle. The pressure to maintain a high level of productivity can lead to feelings of overwhelm and lack of control, which, in turn, can trigger mental health issues.

Lack of sleep is another major consequence of hustle culture. Many people believe that cutting back on sleep is a necessary sacrifice to achieve success. However, consistently getting less than the recommended amount of sleep can impair cognitive function, reduce productivity, and increase the risk of developing mental health disorders. Furthermore, a lack of rest and recovery time can exacerbate existing conditions, leading to a vicious cycle of mental health decline.

Burnout syndrome, characterized by physical and emotional exhaustion, is a direct result of prolonged exposure to stressful work conditions. When people push themselves too hard for too long, they may experience a sense of detachment from their work, decreased satisfaction, and lower performance. Burnout syndrome not only affects mental health, but can also lead to physical health problems, such as headaches, gastrointestinal problems, and weakened immune function.

Ways to improve your lifestyle

It is essential to be aware of the harmful effects of hustle culture as it is the first step to improving your lifestyle. Here we have listed some strategies to help you break free from the incessant routine and prioritize your well-being:

Set boundaries: It’s crucial to set clear boundaries between work and personal life. Allocate specific times for work and make sure to unplug during off hours. This separation can help reduce stress and prevent work from taking over your entire life.

Prioritize sleep: Make sleep a regular part of your routine. Aim for 7-9 hours of quality sleep each night to ensure your body and mind have time to recover. Good sleep hygiene, such as maintaining a consistent sleep schedule and creating a relaxing bedtime routine, can help improve sleep quality.

Practice mindfulness: Incorporating mindfulness practices, such as meditation, deep breathing, or yoga, into your daily routine can help reduce stress and improve mental clarity. Mindfulness encourages you to stay present and focused, which reduces mental clutter that contributes to anxiety and burnout.

Take breaks: Regular breaks throughout the day are essential to maintaining productivity and mental well-being. Step away from work to stretch, take a walk, or simply relax. These breaks can help you recharge and prevent burnout.

Cultivate a support system: Surround yourself with supportive friends, family, or colleagues who understand the importance of work-life balance. Having a strong support system can provide emotional support and help you keep perspective when work pressures become overwhelming.

Redefine success: Challenge the idea that success is defined solely by tireless work. Success can also mean achieving a balanced life, maintaining good health, and fostering meaningful relationships. Redefining success in broader terms can help alleviate the pressure to constantly strive.