Breaking Free from Hustle Culture: How I Took Control of My Chronic Stress
Freelancers, creatives, and consultants often face the challenge of self-advocacy and ensuring their contributions are valued fairly. The added responsibility of managing work expectations and negotiations can introduce significant stress, as balancing multiple roles and maintaining boundaries becomes increasingly difficult.
A few years ago, I found myself caught up in the whirlwind of hustle culture as I juggled multiple roles: an artist, ethnomusicologist, and consultant for several organizations alongside managing anxiety related to an unstable immigration situation. Each organization came with its own set of expectations, unique work-employee relationships, and periodic tasks. I was moving at a fast pace, thinking I had it all under control. But, like many in hustle culture, I was pushing myself to the limit—working tirelessly to meet deadlines, expectations, and obligations while managing the strain of inconsistent work schedules.
The constant push to perform and deliver without clear structures or expectations leads to a significant emotional and mental toll. The pressure to maintain success and meet everyone’s needs while keeping up with multiple roles often results in chronic stress—a stress that doesn’t just stay in the mind but shows up in the body.
The Reality of Hustle Culture: Overworking Without Rest
In hustle culture, managing stress is often easier said than done. The pressure to constantly be working, to say “yes” to every opportunity, and to build multiple streams of income can be overwhelming. We are taught that constant productivity and achievement are signs of success. However, this narrative comes at a steep cost to our mental, emotional, and physical health for those experiencing low income and a high level of microaggressions because of their ethnicity.
The truth is, the hustle isn’t sustainable when it comes at the expense of your well-being. As much as I value the work I do and the passion behind it, I now understand the importance of balancing ambition with rest and self-care. The burnout that comes from this constant cycle can be dangerous, leading not only to health problems but also to diminished creativity, productivity, and a loss of purpose.
Chronic stress, often a byproduct of hustle culture, can manifest in various health issues. A notable concern is its association with atrial fibrillation (AFib), a common heart arrhythmia. A study published in the European Journal of Preventive Cardiology found that individuals experiencing high levels of burnout were at a 20% higher risk of developing AFib over nearly 25 years compared to those with minimal burnout. AFib is characterized by an irregular and often rapid heart rate, which can increase the risk of stroke, heart failure, and other heart-related complications. The study suggests that the chronic stress associated with burnout may lead to increased inflammation and heightened activation of the body’s stress response, potentially damaging heart tissue and leading to AFib.
It’s important to recognize that hustle culture feeds into a system that often prioritizes outcomes over personal well-being, and this can be especially challenging for those of us in freelance or consulting work. We must advocate for ourselves, establish clear agreements, and set healthy boundaries. We must recognize when we need to rest and recharge, acknowledging that our value does not come from how much we work, but from the impact and quality we bring to our work.
As an artist, ethnomusicologist, and consultant, my journey has taught me the hard way that it’s okay to say “no,” to ask for clear terms, and to prioritize my health. Hustling shouldn’t come at the expense of our humanity. Instead, we need to find ways to work smarter, set boundaries, and allow ourselves the space to breathe, heal, and grow.
If you’re in the same hustle, feeling the weight of constant overwork, take a moment to pause and ask yourself: How can you integrate rest into your life? How can you prioritize your well-being without compromising the work you love?
It’s time we redefine success—not by the number of tasks we complete, but by the quality of life we experience while pursuing our dreams.
How I Managed Chronic Stress from Hustling?
As I found myself hustling in multiple roles—consulting for several organizations and taking on various projects as an artist and ethnomusicologist. Each organization came with its own expectations, schedules, and work-employee relationships. With no clear boundaries, I pushed myself to meet everyone’s needs and keep up with an ever-growing workload.
I took on projects without signing contracts, trusting colleagues based on verbal agreements. However, after completing the work, I was handed a contract that included additional duties—far beyond what we had initially discussed. This experience is common for those who hustle in an unstructured work environment. This was a stark reminder of the risks we take when hustling in a world that often favors exploitation over fair agreements. For those of us who hustle, a significant portion of our energy goes into advocating for ourselves, negotiating fair terms, and ensuring our boundaries are respected. This often goes unrecognized but is incredibly draining.
I, too, became a victim of this burnout. I developed chronic itching around my eye, a persistent and uncomfortable symptom that my doctor attributed to chronic stress. With a family history of eczema—my mother had struggled with it for years—I was more susceptible to the physical effects of prolonged stress. It was a wake-up call. My body was telling me I needed to slow down, listen to my needs, and prioritize self-care.
But while we navigate the constant negotiations and self-advocacy, the toll on our energy is often overlooked. The stress of constantly working without proper agreements, boundaries, or adequate rest eventually caught up with me.
The Link Between Hustle Culture and Chronic Stress
Chronic stress, often a result of hustle culture, doesn’t just affect our minds—it impacts our bodies as well. As I was managing the increasing demands of my work, I developed chronic itching around my eye, a symptom that my doctor attributed to chronic stress. With a family history of eczema—my mother has struggled with it for years—I was more susceptible to stress-related skin conditions. This was a clear signal from my body that something needed to change.
Chronic stress, especially in the context of hustle culture, can lead to a host of physical and mental health problems. According to the American Psychological Association (APA), chronic stress can contribute to anxiety, depression, high blood pressure, and even heart disease. It also takes a toll on our immune system, leaving us more vulnerable to illnesses.
Research on Burnout and Its Effects on Well-Being
Several studies have shown that burnout, often caused by stress, overwork, and lack of rest, can negatively affect both our mental and physical well-being. The World Health Organization (WHO) officially recognized burnout as an occupational phenomenon in 2019, but it failed to acknowledge its systemic nature. While it acknowledges that burnout results from chronic workplace stress that has not been successfully managed, this narrow focus overlooks the broader, structural factors that contribute to burnout, such as organizational culture, work expectations, and societal pressures.Burnout is characterized by emotional exhaustion, reduced personal accomplishment, and depersonalization (feeling disconnected from the work or people involved).
Research published in the Journal of Occupational Health Psychology highlights the importance of work-life balance in preventing burnout, stating that physicians assessing people at-risk for cardiovascular disease should consider work-related burnout in addition to the traditional risk factors according to Psychological Bulletin (Vol. 132, No. 3). The recommendation stems from an analysis of dozens of studies that converge on the idea that burnout–defined as persistent emotional exhaustion, physical fatigue and cognitive weariness–may negatively affect workers’ physical health more than previously believed.
The Cycle of Hustle and Burnout
Hustle culture can create a vicious cycle where the drive to succeed leads to overworking, which eventually results in burnout. Over time, this continuous state of stress not only affects our productivity but also makes it more difficult to manage daily tasks effectively. We may find ourselves struggling to meet deadlines, losing our passion for the work we once enjoyed, or feeling emotionally drained and disconnected from our goals.
This cycle can feel impossible to escape, especially when there is an underlying fear of not being able to meet basic needs—whether it’s paying the rent, utility bills, or meeting financial goals. The fear of financial insecurity compounds the stress, making it harder to break free from the hustle. This is where the importance of rest and recovery becomes crucial.
Reimagining Success: Balance Over Hustle
To break free from the cycle of hustle and burnout, we must prioritize rest and self-care. It’s important to establish clear boundaries around our work and personal lives, make time for activities that recharge us, and practice mindfulness. In my experience, rest is not a luxury—it is an essential part of our productivity and long-term well-being.
One of the ways I have started incorporating rest into my life is by using my Rest Planner, a tool designed to help individuals integrate rest into their work routines. The Rest Planner encourages you to be intentional about taking breaks, setting realistic expectations, and recognizing when your body and mind need rest. It allows you to track your energy levels, reflect on your work habits, and plan restorative practices that help you stay energized and focused without compromising your well-being.
Success should not be measured by how many hours we work, how many tasks we complete, or how much we hustle. Instead, true success is about balance—between ambition and rest, productivity and recovery. Hustle culture often glorifies burnout, but in reality, it is only by resting and recharging that we can achieve sustainable success.
By prioritizing rest and integrating intentional breaks into our routines, we can break free from the cycle of hustle and burnout. The Rest Planner can be a valuable tool in this process, helping you to reconnect with your body, establish boundaries, and ultimately find more balance in your life.
It’s time to redefine success—not by how much we hustle, but by how well we take care of ourselves while pursuing our dreams.
As the founder and CEO of The Deep Listening Path, I invite you to explore our mindfulness-based programs and REST Planner—designed to empower you to Rest Better and reclaim your vitality. These tools help manage stress, support mental health, and promote well-being, ensuring that individuals and teams remain resilient in the face of challenges. In a world that demands constant productivity, we believe Rest is Sacred; Rest is Resistance, and that taking the time to rest is a radical act of self-care. Our programs are designed with a compassionate, intersectional approach to well-being, ensuring they are inclusive and culturally sensitive. With recognition in CEO-Weekly, Mental Health Today, Dr. Susman’s Mental Health blog on Hope and Resilience, Wellbeing Magazine, and Apple News, we’re excited to explore how we can support your wellness. Schedule a call to discuss how we can help you and your organization Empower Yourself with Rest and unlock a pathway to sustained impact.
Image by Petya Georgieva from Pixabay