“Sleep is for the weak – I’ll rest when I’m successful!”
“Always on the grind!”
“I can’t stop now, there’s too much to do!”

We have probably all said one of the above statements or something similar, indicating that being overworked or overwhelmed means we’re doing something right. Society often portrays this as dedication and hard work. But at what cost? When did stress stop being a warning sign and start being a measure of success?

The Rise of Achievement Culture

While the drive to succeed can be a great motivator, too much pressure to get into a top school, excel at work, or chase an unrealistic idea of perfection can take a serious toll on mental health. Research shows that these pressures are only increasing.

Over the past 50 years, increasing competition and individualism have made life more challenging for young people. Many feel extreme pressure to achieve and meet unrealistic societal standards of success, often resulting in increased stress and the belief that no matter how much they accomplish, it’s never enough. Studies indicate that socially prescribed perfectionism has risen significantly in recent years.

Humans naturally compare themselves to others. When we see people boasting about their 80-hour workweeks or lack of sleep, we internalize the belief that pushing ourselves to the limit is the key to success. People are driven by three fundamental needs: autonomy, competence, and relatedness. Many push themselves to extreme stress levels to feel competent and prove their value to others.

The Yerkes-Dodson Law & Misinterpreted Stress

The Yerkes-Dodson Law suggests that a certain level of stress enhances performance, but too much stress leads to burnout and decreased productivity. Unfortunately, many people misinterpret this and push past their limits, thinking it will lead to better results.

Why Is Achievement Culture So Intense Today?

Achievement culture is the relentless pressure to perform, succeed, and outwork everyone else. While the desire to achieve isn’t new, its intensity has skyrocketed in recent years due to:

• Social media glorifying nonstop productivity, making relaxation seem like a waste of time.
• Increased academic and workplace demands, often at the expense of mental well-being.
• Platforms like LinkedIn, Instagram, and TikTok showcasing only the highlights, making us feel like we’re constantly falling behind.
• Rapid advancements in technology and job markets, pressuring individuals to constantly prove their worth.

According to Lazarus and Folkman’s Transactional Model of Stress and Coping (1984), stress arises when we perceive that life’s demands exceed our ability to cope. Modern achievement culture feeds this perception, making stress feel like an unavoidable part of success.

Signs You Might Be Suffering from Achievement Stress

If you’re unsure whether you’ve fallen into the achievement stress trap, check for these red flags:

• 🔴 You feel guilty when you take a break.
• 🔴 You constantly compare your productivity to others.
• 🔴 You ignore exhaustion and push through, no matter what.
• 🔴 You believe being busy equals being successful.
• 🔴 You experience frequent headaches, fatigue, or sleep problems.

Ignoring these warning signs can lead to burnout, anxiety disorders, and even serious health issues.

Where Do We Go from Here? Reframing Success

If success is measured by stress, it’s time to change the equation. Here’s how we can shift our mindset:

1. Redefine Productivity

Success isn’t about how busy you are—it’s about making an impact. Focus on working smarter, not harder.

2. Normalise Rest

Rest isn’t a luxury; it’s a necessity. Research shows that taking breaks increases creativity and productivity.

3. Adopt Healthy Coping Mechanisms

Instead of glorifying stress, embrace stress management techniques like mindfulness, exercise, and setting boundaries. Lazarus’s Cognitive Appraisal Theory suggests that reframing stress as a challenge rather than a threat can reduce its negative impact.

4. Set Realistic Goals

Not everything needs to be done at 110%. Prioritise what truly matters and let go of the rest.

5. Practice Self-Compassion

Treat yourself with the kindness you’d offer a friend. Research shows that self-compassion reduces stress and increases resilience.

6. Set Boundaries

Establish limits between work, school, and personal life to prevent burnout.

7. Seek Support

Talking to a mentor, therapist, or counsellor can help break the stress-success cycle.

8. Engage in Mindfulness Practices

Meditation and deep breathing exercises can help regulate stress levels.

Final Thoughts

Achievement stress might be common, but it doesn’t have to be your reality. Success isn’t measured by how much stress you endure; it’s about sustainably finding fulfillment. If you’re struggling with achievement stress and need support, contact us today for professional guidance on stress management and personal growth.