Life doesn’t always signal when things are going off track. One day, you wake up exhausted despite a full night’s sleep. Deadlines feel heavier, simple tasks require more effort, and staying focused becomes harder than usual. You go to class or work but feel slightly disconnected from others and from yourself. Experts say these small changes can be early signs that your mental health is under strain.

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Rose Nyiraneza, a mental health researcher at Solid Minds Counselling Clinic in Kigali, said that daily routines influence how people respond to life. The activities we do, shaped by our past and present experiences, affect how we think, feel, and act. These patterns, in turn, influence our decisions, how we handle stress, and our emotional reactions.

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Mental health is at times misunderstood as something fixed, with people seeing it in extremes, as either doing well or not. Nyiraneza explained that, in reality, mental health exists on a spectrum. A person’s position on that spectrum can change depending on stress, support, and life circumstances.

She said: "At one end of the spectrum is thriving, when a person feels balanced, motivated, and connected, with the energy and focus to fully engage in work or studies. It’s a feeling most people recognise, even though it doesn’t last every day.”

More often, people find themselves managing. In this phase, stress is present but does not take over. For example, it may come from deadlines, reports, or moments of low confidence, but a person is still functioning well and using coping strategies to keep up with daily demands. A person might not feel perfect, but they are still functioning.

When stress takes a toll

Struggling can develop gradually or after a difficult event, like losing a colleague, friend, or family member. At this stage, anxiety, sadness, or overwhelm can start affecting daily life, making it hard to meet deadlines or attend classes.

Nyiraneza noted that sleep is often disrupted, some people sleep more than usual, while others struggle to rest, and fatigue can persist even after sleeping. Withdrawal is also common, with people isolating themselves from others.

"At its most serious stage, a crisis can occur when distress becomes overwhelming, and daily life feels impossible to manage. It may show up as hopelessness or even thoughts of self-harm, and requires immediate professional help,” she said.

Nyiraneza noted that the main challenge is that some people wait until a crisis to seek help. She explained that support is not only for those struggling – it should be sought whenever someone doesn’t feel completely okay, similar to going for a routine physical check-up.

The moment someone seeks support can look different for each person. One may feel disconnected socially while doing well at work and with family. Another may face the stress of transitioning between jobs, unsure whether to stay or leave. These situations aren’t extreme, but they still matter, she explained.

According to her, mental health is more than the absence of illness; it’s a state of well-being that allows a person to reach their potential, manage everyday stress, work productively, and contribute meaningfully to their community.

Nyiraneza explained that two areas are especially important, such as; understanding one’s potential and finding ways to cope with stress. When people begin to feel unworthy or judge themselves, it can gradually affect their confidence, productivity, and relationships.

Unmanaged stress impacts both emotions and physical health, possibly causing strokes, heart attacks, or autoimmune diseases like arthritis - a disease that causes damage in your joints, as prolonged cortisol release weakens the immune system.

The link between mind and body shows in everyday situations. While some handle stressful deadlines, others become so overwhelmed that they cannot function, experiencing fainting, nausea, or complete shutdown. That amount of stress means they cannot do a simple task, she said.

The mental health expert added that many people cope with stress in unhealthy ways, which can harm both physical and mental health. Common behaviours include smoking or using tobacco, excessive caffeine or alcohol consumption, overeating or undereating, overspending, overusing medications, and withdrawing from social connections.

She noted that ignoring stress symptoms or engaging in self-destructive habits worsens the problem. Even seemingly harmless activities, such as excessive TV or overwork, can prevent the mind and body from recovering.

Effective stress management strategies include regular exercise, six to eight hours of sleep, meditation or deep-breathing exercises, and maintaining a healthy diet.

"Spending time with family and friends, sharing your burdens with trusted people, and setting realistic boundaries are also crucial. Even small rituals, like making plans for the future or rewarding yourself for accomplishments, can help maintain balance and resilience under pressure,” Nyiraneza said.