Hustle culture to loneliness: Mental health challenges and behaviours to avoid

Therapists Katrina Spartalis and Yvonne Zeljkovic, co-creators of the You've Got This podcast, share helpful practices, how to spot warning signs and simple steps to prioritising self-care

Workplace 'hustle culture' often results in long hours and high pressure, which can lead to burnout. Getty Images

Living in the UAE can be exhilarating. This dynamic country offers endless opportunities and attracts people from all over the world. But a fast-paced life can also be overwhelming for some. In such instances, unhelpful behaviour can quickly take root in daily routines. This can result in feelings of loneliness and even depression. Recognising and addressing behaviours that lead to these is crucial to thriving in such an environment.

Hustle culture

Workplace culture can be a significant source of stress. The glorification of “hustle culture” often creates environments where long hours and high pressure are the norm, leading to burnout.

Employees may feel pressured to avoid taking breaks or holidays, fearing they’ll be perceived as underperforming. However, pushing yourself too hard without rest can leave you feeling depleted, resentful, emotionally drained and unable to function effectively.

Setting boundaries is essential for avoiding burnout. It involves learning to say no, taking regular breaks and fully disconnecting from work when the day is done. Encouraging open conversations around mental health in the workplace can also help create a more supportive environment.

Many companies are starting to offer wellness programmes, mental health days and even in-office therapy sessions. But individuals must also recognise their limits and prioritise their mental health.

Fatigue and exhaustion

Meaningful contact with loved ones back home is as crucial as being open to new friendships when living abroad. Getty Images

Living and working away from home brings its own set of challenges, too. Some can experience fatigue and exhaustion from constantly adapting to new environments while being far from familiar support systems. Whether it’s adjusting to different work practices, navigating diverse social contexts or dealing with a new climate, life abroad can be overwhelming.

With intentional self-care, it’s possible to manage these challenges effectively. Some strategies that have worked well in our experience include staying connected with loved ones back home. While you’re building a new life in the UAE, maintaining ties to your roots can help ground you.

It also helps to explore a city or country with an open mind. Take time to engage with the culture and activities available in the UAE. Exploring your surroundings can help you feel more integrated and less isolated

At the same time, don’t shy away from your own cultural identity. Embrace and celebrate your culture by maintaining familiar traditions and practices from home. This can provide comfort and a sense of belonging.

Finally, join a community. Whether it’s a sports club, professional group or hobby-based organisation, finding like-minded people can create a sense of belonging and connection. But feel free to say no to social commitments when you need a break.

How to overcome unhelpful behaviours

Be open to the unique cultural experiences available in the UAE. Getty Images

If you’ve already become overwhelmed or fallen into the trap of routines that don’t serve you well, know that overcoming these behaviours takes time, but with the right mindset and support, it’s entirely achievable.

Breaking free from unhelpful habits starts with awareness. By setting clear boundaries, seeking help when needed and staying mindful of your mental health, you can create a fulfilling and balanced life.

Here are some steps to help you get started.

Mindful awareness: Pay attention to your thoughts, feelings and actions throughout the day. By becoming more aware of your mental state, you can identify patterns that contribute to stress or unhappiness.

Set realistic goals: It’s easy to set unattainable goals that set you up for failure. Break larger tasks into smaller, manageable steps and celebrate your achievements, no matter how small. Remember, it’s about progress, not perfection.

Seek support: If you’re feeling overwhelmed, don’t hesitate to reach out for help. The UAE has a growing number of mental health services offering confidential support in multiple languages.

Create a routine: Establishing a routine can help reduce stress. Incorporate regular exercise, relaxation and social activities to support both your mental and physical well-being.

Practise self-compassion: Be kind to yourself. If you make a mistake or experience a setback, don’t be overly critical. Treat yourself with the same compassion you would offer a friend.

Use technology wisely: Digital distractions can make it harder to focus. Limit screen time and use apps for meditation, mindfulness, improving productivity and sleep hygiene.

Normalising therapy

In our practice, we frequently work with individuals struggling with unhelpful habits or dependencies. Avoidance is a common coping mechanism, but it rarely addresses the underlying issue. Instead, avoidance tends to shrink your comfort zone, making it harder to manage stress. The first step towards change is recognising these behaviours and seeking help to develop healthier responses.

We’ve also encountered clients who hesitated to seek therapy because they feared being seen as “weak” or “in need”. This type of thinking can prevent people from getting help when they need it most, worsening their struggles over time.

Historically, mental health has often been viewed as a private issue in many cultures, associated with weakness. The UAE has made significant strides in raising mental health awareness. Initiatives such as the UAE’s National Programme for Happiness and Wellbeing are helping to shift these perceptions and promote open conversations about mental health.

Normalising therapy as part of self-care is essential. Just as you wouldn’t hesitate to see a doctor for a physical issue, it’s equally important to seek support for emotional and psychological challenges. Therapy offers tools to manage anxiety, stress and other concerns in a safe, non-judgmental space.

It’s important to remember that mental healthcare is not a luxury; it’s a necessity.

Katrina Spartalis is an Australian-Greek licensed therapist with an MA in counselling, who has lived in Dubai for nearly nine years; Yvonne Zeljkovic is an Australian-Polish strategic psychotherapist and clinical hypnotherapist specialising in anxiety, insomnia, dependencies, phobias and corporate burnout. The duo are also the hosts and co-creators of the You’ve Got This mental health podcast