#SaneGirlEra: India’s work culture is draining us—here’s how to push back

Everyone has experienced those mornings when they wake up exhausted, dragging themselves through the day in a hurry to get on with their lives. By the time the workday ends, even answering a message feels overwhelming. What you’re experiencing isn’t just stress—it’s the result of relentless strain. You’ve been pushing beyond your limits for too long, and now your mind and body are signalling that they’ve reached their breaking point.

Burnout isn’t simply about working too much; it’s a failure to manage ongoing tension. While people often attribute it to poor stress management or neglecting self-care, the reality is more intricate. Burnout is rooted in how we respond to societal demands and workplace pressure, not just individual habits.

When burnout strikes, it’s more than just tiredness—it’s the body’s way of saying it can’t keep up. The brain’s stress response system, especially the hypothalamic-pituitary-adrenal axis, can become overwhelmed, resulting in either an excess of anxiety-inducing tension or a complete energy drain. The prefrontal cortex, responsible for focus and decision-making, also suffers, making it harder to concentrate or find joy in what once felt fulfilling.

Emotionally, it’s even worse. The amygdala, which registers threats, goes into overdrive. Minor problems seem monumental, and your body remains on high alert. The autonomic nervous system, which regulates essential functions like heart rate and digestion, falls into imbalance. The sympathetic system—the fight-or-flight mechanism—stays activated, while the parasympathetic system, which promotes calm, is suppressed. This constant state of overstimulation leads to fatigue, disrupted sleep, digestive issues, and a creeping sense of emotional detachment.

What causes it?

In India, the pressures are even greater. A relentless work culture, fuelled by constant digital connectivity, keeps people tethered to their jobs with no real space to disconnect. Work-related communication doesn’t stop after hours, and the expectation of always being available erodes genuine rest. Economic uncertainty, job insecurity, and layoffs add another layer of pressure. For many, especially women balancing work and home responsibilities and men who feel compelled to suppress their stress, the strain becomes unbearable.

The stigma surrounding mental health only exacerbates the problem. Seeking help is often perceived as a sign of weakness, causing many individuals to endure their struggles in silence until burnout escalates into something more serious. The solution, however, is not as straightforward as merely taking a break. While rest is crucial, the quality of that rest is far more important—time spent in nature, participating in creative activities, or genuinely stepping away from responsibilities is what promotes recovery.

What can we change?

Recovery isn’t just an individual responsibility; workplaces must change, too. Companies need to rethink how they operate, reducing after-hours communication and prioritising mental well-being. Employees should feel empowered to discuss workload concerns without fear of repercussions. In India’s collectivist culture, community support can be a powerful tool. Peer networks, mental health advocacy, and workplace stress management programs can normalise these conversations, creating a culture where burnout isn’t just treated but prevented.

 

Burnout thrives in silence, but so does recovery. The more openly we talk about it, the better we can build systems that don’t just expect resilience but nurture it. Real change begins when individuals, workplaces, and communities recognise that mental well-being isn’t a luxury—it’s a necessity.

Sane Girl Era is a column featuring psychologist Chumki Bose, who pens down her expert advice to help Cosmo readers find solace and sanity amidst the chaos.

Bose is a psychologist who focuses on marriage, relationships, family dynamics, personality disorders, trauma-related psychological issues, anxiety, depression, and existential crises.

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