Stress is a normal part of life, but when it persists without proper management, it can affect a person's physical and mental health, disrupt relationships and make everyday activities increasingly difficult. While occasional stress can help people respond to challenges, prolonged exposure can lead to emotional exhaustion, sleep difficulties, poor concentration and other health problems. The World Health Organisation (WHO) defines stress as a state of worry or mental tension caused by a difficult situation. According to Dr Celestin Mutuyimana, a clinical psychotherapist and researcher, prolonged or excessive stress can affect a person's ability to concentrate, think clearly and make decisions. It can also trigger feelings of anxiety, sadness, anger and frustration, while some people may become restless, withdraw from others, lose motivation or react more strongly than usual. The psychological burden of stress has also been documented among people living with chronic illnesses in Rwanda. A study conducted at the University Teaching Hospital of Kigali (CHUK) and the University Teaching Hospital of Butare (CHUB) between May and June 2024 found that 91.8 per cent of 159 patients surveyed experienced psychological stress. The study, published in September 2025, found that many patients felt overwhelmed by the demands of managing their illnesses and the financial burden associated with treatment. ALSO READ: Experts share insights on recognising early signs of work stress, burnout When stress becomes overwhelming Mutuyimana compares the gradual build-up of stress to water heating in a pot, explaining that people may initially cope with pressure but become increasingly overwhelmed as it intensifies. “Stress is like water heating in a pot. At first, the brain can manage the heat, and the person can still think clearly and control their emotions. As stress continues, the temperature rises and the pot begins to boil.” As pressure mounts, he explained, thoughts become crowded, concentration becomes difficult and emotional reactions intensify. “When the stress becomes too much, the pot overflows. At this point, the person may lose control of their emotions and behaviour, shouting, crying, becoming aggressive, withdrawing or acting impulsively.” If the pressure continues, the person may eventually become physically and emotionally exhausted, making it important to recognise and address stress before it becomes overwhelming. Mutuyimana, however, cautioned against viewing all stress as harmful, noting that a certain level of pressure is a normal part of life. “A fire too small gives no warmth; a fire too strong burns the house,” he said, emphasising the importance of maintaining a healthy balance. Physical signs of prolonged stress Stress does not only affect the mind. It can also trigger physical symptoms, particularly when it becomes intense or persists over time. According to Mutuyimana, common symptoms include headaches, muscle tension, chest tightness, a rapid heartbeat, stomach problems, sweating, trembling, fatigue and difficulty sleeping. Some people may also experience changes in appetite or feel physically exhausted even after resting. When stress persists, these symptoms can interfere with daily activities, making it harder to maintain normal routines and responsibilities. How stress affects relationships Beyond its physical and psychological effects, prolonged stress can strain personal relationships. Mutuyimana explained that people experiencing stress may become increasingly irritable, impatient, withdrawn or emotionally unavailable. They may communicate less, misunderstand others or react more strongly to situations that would ordinarily cause little concern. Such changes can lead to frequent disagreements and make it difficult to give or receive emotional support. Over time, this can create distance between family members, friends and colleagues, potentially weakening the relationships that could otherwise provide support during difficult periods. The longer-term effects When intense stress continues for an extended period without adequate support or management, its effects can become more serious. Mutuyimana said prolonged stress can contribute to emotional exhaustion, anxiety, depression, persistent sleep difficulties and physical health problems. It can also affect a person's ability to function effectively at work, school or home. Some people may become increasingly isolated or turn to unhealthy coping mechanisms, making it more difficult to address the underlying causes of their stress. Recognising and managing stress early Clinical psychologist Janvier Muhire said stress is not always harmful and can sometimes motivate people to take action, adapt to challenges and develop new skills. For instance, dealing with demanding situations can encourage people to become more organised, responsible and better prepared to handle future challenges. The concern, he explained, arises when stress becomes persistent and is not properly managed. Muhire advised people to begin by identifying the situations that trigger their stress and understanding how they typically respond. One way of doing this is by keeping a journal to record stressful experiences, associated thoughts and feelings, the people involved and how they reacted. By reviewing these experiences, individuals may identify recurring patterns and develop practical strategies for managing situations that cause them stress. Muhire also encouraged people to establish healthy boundaries, prioritise important responsibilities and learn to say no when additional demands become overwhelming. Why seeking support matters Muhire emphasised the importance of seeking support rather than dealing with stressful situations alone. Talking to trusted family members or friends can provide emotional reassurance and help individuals gain different perspectives on the challenges they face. People who have experienced similar difficulties may also offer practical advice or suggest approaches that have worked for them. “Support from family or friends may help you start and continue to take better care of yourself,” Muhire said. Seeking professional support can also be helpful when stress becomes persistent, overwhelming or begins to interfere with daily functioning. Healthy habits that help manage stress Muhire encouraged people to maintain healthy routines that support their physical and mental well-being, noting that regular exercise, balanced nutrition and adequate sleep can help them cope with stressful situations. Physical activities such as brisk walking and other forms of aerobic exercise can improve energy levels, concentration and overall well-being. According to Muhire, exercise can also help reduce feelings of anxiety by increasing the body's production of endorphins and reducing the production of stress hormones. He advised people to pay attention to their eating habits and make small, sustainable changes that support their physical health, including cutting back on excessive snacking. Establishing a consistent sleep routine is equally important, particularly for people whose stress levels interfere with their ability to rest. Muhire recommended setting aside an hour or two before bedtime for calming activities, such as listening to relaxing music, reading an enjoyable book or practising relaxation techniques, including meditation. He noted that incorporating healthy habits into everyday life, recognising stress triggers and seeking support when necessary, can help people manage pressure before it begins to seriously affect their health and relationships.
