Glorified hustle culture and a fast-paced lifestyle have led to working rofessionals getting trapped in ‘survival mode’ with stress and mental health issues
It’s the hustle that never ends. In cities across India and the globe, the weekly rhythm for most working adults and students follows a relentless pattern: six days of laborious work or study followed by one day—Sunday—spent not in leisure, but in preparation for yet another demanding week. What was once a day of rest has now morphed into a day of catching up on errands, unfinished tasks, or simply bracing for Monday.
This cycle, often glorified by “hustle culture,” is taking a toll. According to mental health professionals, this fast-paced lifestyle has conditioned people into living in a constant state of stress, known in psychological terms as “survival mode.”
Living in Fight or Flight
“Survival mode is the body’s natural response to danger. It’s meant to be temporary,” says Dr Aarti Mehra, a Delhi-based psychologist. “But in modern life, we are activating this fight-or-flight response every day—due to deadlines, traffic, digital overload, and even social pressures.”
The fight-or-flight response is a physiological reaction triggered by the nervous system when the brain perceives a threat. Historically, this was meant to help humans escape predators or react to immediate danger.
Today, however, those same biological responses are being triggered by overflowing inboxes, endless notifications, and competitive work environments.
This prolonged activation can lead to a range of health problems, including insomnia, poor digestion, weakened immunity, and emotional instability.
Worrying Lifestyle Facts
Burnout—once considered an exception in high-pressure professions—has become widespread. A 2024 survey by the Indian Psychiatric Society found that 61% of working professionals in metro cities reported symptoms of chronic stress, with 43% identifying as “always tired” and 38% experiencing frequent anxiety attacks.
“Burnout has become so normalised that people think it’s just part of being an adult,” explains Mumbai-based life coach Kavita Rao. “The problem is that most people don’t even realise they’re stuck in survival mode until it manifests as a health crisis.”
Rao notes that many of her clients come to her feeling emotionally numb, physically fatigued, and mentally scattered—common signs of chronic fight-or-flight activation.
The Digital Overload
One of the biggest culprits of modern stress, experts say, is the unending connectivity provided by digital devices. The very tools that were supposed to improve productivity have tethered people to work 24/7.
“Even on Sundays, people check emails ‘just in case.’ That constant vigilance is draining,” says Dr Mehra. “The body never gets the signal that it’s safe to relax.”
Social media adds another layer of stress, where curated lifestyles and success stories create unrealistic expectations and feelings of inadequacy. “People are constantly comparing themselves, which keeps the brain on alert. It’s like you're being chased, but the predator is invisible—and it's in your pocket,” she adds.
The Body Scoreboard
Long-term exposure to survival mode doesn’t just impact mental health—it has serious physical consequences too.
“When the body is constantly producing stress hormones like cortisol and adrenaline, it leads to systemic inflammation,” says Ms Rao. “This is linked to everything from high blood pressure and digestive disorders to autoimmune diseases and heart problems.” She warns that the younger workforce—those in their 20s and 30s—are particularly vulnerable, as they often dismiss stress symptoms in the name of ambition.
Breaking the Cycle
So, how can individuals escape the clutches of constant fight-or-flight? “The first step is awareness,” says Rao. “People need to realise that rest is not laziness. It’s essential for healing and clarity.” She recommends “mindful disconnection” practices such as screen-
free hours, journaling, and engaging in hobbies that are non-competitive. “You have to give your nervous system a chance to reset.”
Dr Mehra adds that even small lifestyle changes—like walking in nature, having unstructured downtime, or saying no to non-essential commitments—can significantly reduce stress responses.
Is Society Set Up to Fail Us
While personal changes help, experts argue that systemic factors—like unrealistic corporate expectations, toxic work cultures, and inadequate mental health infrastructure—also need to be addressed. “Humans were not designed to operate like machines,” says Dr Mehra adding, “Our ancestors had natural rhythms of rest and activity. We’ve disrupted those rhythms, and now we’re paying the price.” She advocates for workplace reforms, including mandatory mental health days, flexible work hours, and less glorification of overwork.
The Way Forward
As conversations about mental health and work-life balance gain traction, there’s hope that individuals and institutions alike will recognise the long-term costs of living in constant survival mode. “The real success,” concludes Kavita Rao, “Is not how much you accomplish in a day, but whether you’re at peace while doing it.”
All Work & No Play
· 61% of working professionals in metro cities reported
· symptoms of chronic stress
· 43% of working professionals in cities complain of ‘always being tired’
· 38% of working professionals experience frequent anxiety attacks
(A 2024 survey by the Indian Psychiatric Society)
