Stress: the hidden costs of the hustle culture

Author: Laure Pauly | Editor: Anja Leist

“How are you? Busy, but good.” Sound familiar? Stress has become a badge of honor in today’s hustle culture, where constant busyness is seen as success.Discover the hidden costs of hustle culture and how chronic stress impacts Brain Health. Learn how stress affects our brain health, and practical tips to manage stress effectively.

Brain health is not just about avoiding disease, acing memory tests, or waiting until retirement to worry about it. It’s about how your brain helps you think, feel, connect, work, create, cope with stress, and enjoy life, every single day, from childhood to old age. And here’s the good news: there’s a lot we can do to protect and strengthen it along the way. Welcome to the surprisingly fun, deeply human, and very relevant world of brain health. 

What is stress and why do we experience it?

Stress is a state where the body responds to mental, emotional, or physical challenges.¹ Originally, stress was a survival mechanism, helping us gather energy to fight or flee from immediate danger (think: encountering a wild animal). Today, however, this system reacts to modern triggers like overflowing inboxes, constant notifications, and an empty bank account.

What happens in our brain?

When the brain detects a stressor, it activates the HPA axis, a communication network between the Hypothalamus, Pituitary gland, and Adrenal glands, all little but very important areas in our brain. This system releases stress hormones like adrenaline and cortisol, triggering physical changes such as a faster heartbeat, rapid breathing, and a surge of energy to prepare for action.² 

Is all stress bad?

“My heart was racing, my hands were sweaty, my mouth dry, …” That’s how my friend described watching Nadal’s recent tennis match. I experienced the same symptoms when I was about to give an important presentation and my slides crashed minutes before starting. Same physical reaction, adrenaline and cortisol release, increased alertness, faster heartbeat, energized muscles, but two very different experiences. So, no – not all stress is bad. This contrast illustrates the two faces of stress: positive stress (eustress), which motivates and excites us, and negative stress (distress), which can drain and destabilize us. Ever missed a step going down the stairs? That instant rush of alertness is acute stress, short-lived and resolved once safety returns.³ 

What if stress lasts?

Chronic stress, on the other hand, is persistent activation of the stress response over weeks or months without real recovery, leading to cortisol level alteration, sleep disruption and weakened immune system. Traumatic stress is a more severe form, often triggered by events where control was minimal (e.g., a serious car accident). Unlike everyday stress, it can lead to long-lasting psychological effects. If symptoms such as avoidance, hypervigilance, or intrusive memories occur, these may indicate Post-Traumatic Stress Disorder (PTSD) and professional help is essential.

How does lasting stress affect our brain?

Prolonged or traumatic stress can cause more than just temporary discomfort, it changes the brain.⁴ It leads to functional changes, such as difficulties with concentration and memory (often called brain fog), and structural changes that accelerate brain aging. Over time, it can increase the risk of serious mental health conditions, including burnout, anxiety disorders, and depression.⁵

But I perform best under pressure/stress …

That might be true, up to a point. The Yerkes-Dodson law (figure 2) explains that performance improves with stress until it reaches an optimal level, the “sweet spot.” Too little stress? You risk boredom and suboptimal performance. Too much? Burnout. Your goal: find your personal balance where pressure motivates without overwhelming.

How to destress?

We should all have strategies for stress relief, as staying in a perpetually activated state may seriously harm your physical and mental health over time. Destressing looks different for everyone.⁶ For some movement, breathing, meditation techniques or therapy help. Others may need positive reinforcement and reassurance, social connection or simply time away from digital devices.

Tip: Write down activities that help you relax. Be intentional, link them to stress relief. Visualize where you are on your stress curve and take conscious breaks. What is important is that you don’t wait until stress becomes unbearable to recover. Instead, additionally integrate micro-breaks and recovery habits into your daily routines. 

Conclusion: Stress is not an enemy nor a a status symbol

Hustle culture may glorify stress, but chronic stress comes at a hidden cost, also for your brain. While short bursts of stress can sharpen focus and boost performance, prolonged stress can impair memory, disrupt sleep, weaken immunity, and even accelerate brain aging. The good news? Stress isn’t entirely bad. By recognizing your personal “sweet spot” and building regular recovery habits, whether through movement, mindfulness, social connection, or digital detox, you can turn stress from a silent saboteur into a manageable part of life.

Remember: stress is meant to protect you, not define you. Listen to the signals, take conscious breaks, and prioritize brain health—because your brain is your most valuable asset. 

Reading recommendation: Doing What Matters in Times of Stress: An Illustrated Guide by the World Health Organisation (WHO) offers practical strategies for coping with adversity. This guide provides simple, evidence-based techniques to help you manage stress and build resilience in challenging times.

Need help, or know someone who does?

Please find support through these local services in Luxembourg:

Helplines and Crisis Support

• SOS Détresse – Emotional support via phone
• Kanner-Jugendtelefon (KJT) – For children, youth, and parents
• Fraëntelefon – Support for women in distress
• Elterentelefon – Listening service for parents
• Luxembourg Alzheimer Association (ALA)

Mental Health Services

• Ligue Luxembourgeoise d’Hygiène Mentale (LLHM) – Offers consultations, day programs, therapeutic groups, and social inclusion activities.
• Réseau Psy – Psyregister
• Stressberodung – Stress counseling
• GesondheetsZentrum Zitha – Health and wellness center

For better readability of the text, the assistance of Microsoft Copilot, an AI language model based on the GPT-4 architecture, secured with UL enterprise data protection, has been used.

1. American Psychological Association. (2023). Stress. American Psychological Association. https://www.apa.org/topics/stress
2. Ellis, S., Bhathe, V. P., Brennan, C., Moynes, E., Hellemans, K. G. C., & Landsman, S. J. (2021). How Stress Affects Us. Frontiers for Young Minds, 9. https://doi.org/10.3389/frym.2021.585831‌
3. Dhabhar, F. S. (2018). The short-term stress response – Mother nature’s mechanism for enhancing protection and performance under conditions of threat, challenge, and opportunity. Frontiers in Neuroendocrinology, 49, 175–192. https://doi.org/10.1016/j.yfrne.2018.03.004
4. Azzurra Invernizzi, Sather, A., Rechtman, E., Ismail Nabeel, Pellecchia, A. C., Bromet, E. J., Luft, B. J., Clouston, S. A., Beck, E. S., & Horton, M. K. (2025). MRI signature of brain age underlying post-traumatic stress disorder in World Trade Center responders. Translational Psychiatry. https://doi.org/10.1038/s41398-025-03769-7
5. de Kloet, E. R., Joëls, M., & Holsboer, F. (2005). Stress and the brain: from adaptation to disease. Nature Reviews Neuroscience, 6(6), 463–475. https://doi.org/10.1038/nrn1683
6. World Health Organization. (2020, April 29). Doing What Matters in Times of Stress. Www.who.int. https://www.who.int/publications/i/item/9789240003927