Chained to the Desk: The True Cost of Overworking on Your Mental Health

Chained to the Desk: The True Cost of Overworking on Your Mental Health

“Exhaustion is not a status symbol.” – Brené Brown

Let me start with something personal.

A few years ago, I was working 12- to 14-hour days, chasing deadlines like they were Olympic medals. My phone rang non-stop, emails flooded every spare moment, and weekends blurred into weekdays. I was “productive.” I was “loyal.” But deep inside, I was breaking.

And I know I’m not alone.

The Silent Epidemic We Don’t Talk About Enough

In India, “hard work” is woven into our cultural identity. We take pride in grinding, in “hustle culture.” From Mumbai’s tech hubs to Delhi’s corporate corridors, the badge of honor is how late you log out. Meanwhile in the US, phrases like “rise and grind” or “sleep is for the weak” have become mantras for many.

But here’s the truth no one prints on T-shirts: Overworking is silently damaging our minds.

Burnout isn’t just about being tired. It’s when your soul whispers, “I can’t do this anymore,” but you keep typing anyway.

What Happens to Your Brain When You Overwork?

Science doesn’t lie. Chronic overwork is directly linked to:

• Higher cortisol levels: This stress hormone stays elevated, leading to anxiety and depression.
• Reduced emotional regulation: You snap easily, lose patience, and feel like you’re always on edge.
• Sleep disturbances: Even when you rest, your mind races like you’re still in a meeting.
• Decision fatigue: Making even simple choices feels like lifting a mountain.
• Memory loss and foggy thinking: Ever walked into a room and forgotten why? Or re-read the same line ten times?

India’s Corporate Pressure Cooker

Take Rahul (name changed), a 29-year-old software engineer from Bangalore. He told me, “I haven’t had dinner with my parents in a week. My work laptop is my life partner now.” He smiled when he said it, but his eyes were hollow.

Another story: Meera, a 35-year-old marketing executive in Mumbai, fainted during a client pitch. Her body simply gave up. She hadn’t taken a day off in 3 months.

These aren’t isolated cases. They’re everyday realities.

The Cultural Shame of Slowing Down

In both Indian and American workplaces, slowing down is seen as weakness. If you’re not constantly busy, you’re “not serious.” But here’s what Brené Brown teaches us — “Vulnerability is not weakness. It’s courage.” And it takes courage to say, “I need a break.”

We need to normalize rest.

We need to celebrate boundaries.

We need to stop glorifying burnout.

The Real Cost: It’s Not Just Mental Health

Let’s talk consequences.

• Relationships suffer: You miss anniversaries, birthday parties, even dinner at home. Slowly, you lose people.
• Physical health declines: Heart issues, obesity, high blood pressure — overworking hits your body too.
• Creativity dies: Constant hustle drains your soul. When was the last time you created something just for fun?

A client once said, “I haven’t laughed in weeks. Not really laughed.” That hit me. Work had taken even his laughter away.

The Pandemic Wake-Up Call (That We Ignored)

During COVID-19, many of us worked from home. The boundary between work and life disappeared. Some worked harder than ever before — not out of choice, but out of fear. Layoffs. Deadlines. Pressure.

And now, in 2025, we’re still paying the price.

We didn’t just lose lives. We lost balance.

How Do You Know You’re Overworking?

Here’s a quick self-check:

• Do you wake up with anxiety?
• Does your work invade your dreams?
• Have you forgotten your hobbies?
• Do weekends feel like weekdays?
• Have your friends stopped calling?

If you said “yes” to most of these, pause. Breathe. You’re not lazy for wanting peace.

What Can You Do? (And Please, Don’t Skip This)

1. Set boundaries like your life depends on it — because it does.
   Say no after a certain hour. Switch off notifications. Guard your peace like treasure.
2. Schedule joy.
   It sounds silly, but add “watch sunset” or “dance with kids” to your calendar.
3. Talk to someone.
   A friend, a therapist, a support group. Vulnerability opens the door to healing.
4. Reclaim your mornings.
   Don’t check emails first thing. Drink water. Journal. Walk. Just be.
5. Learn to rest, not quit.
   Take that break. Burnout isn’t a badge. It’s a warning sign.

Let’s Not Wait for a Breakdown

One reader once emailed me: “I read your article just before I resigned from a toxic job. Thank you for giving me permission to put myself first.”

That stayed with me.

You don’t need to hit rock bottom before making a change. You’re allowed to choose peace today.

You’re Not a Robot. You’re a Human Being.

Let’s say this out loud:

• It’s okay to log off on time.
• It’s okay to not be the “star performer.”
• It’s okay to not reply to that email at 11 PM.

You’re not your KPIs. You’re not your job title. You’re a person — and you matter, even when you’re resting.