Unpacking Stress in the Zimbabwean context
By Sarah Chipanda
Stress has become part of our day to day lives as Zimbabwean citizens, driven by
challenges such as cost of living, unemployment, family responsibilities and workplace
pressure
When pressure becomes part of everyday life
To some people, stress begins with a sleepless night worrying about school fees,
unsuccessful employment applications, companies that are on the verge of collapse, or
pressure trying to take are of a large family on a limited salary. In some parts of Zimbabwe
for example Harare, everyday demands can accumulate until it feels as though there is no
room to rest.
Stress is a natural response to demands or situations that a person experiences as
challenging or threatening. To a lesser extent, it can help us prepare, concentrate and
respond to problems, but however, when demands continue for a long time and a person
has no or little opportunity to recover, stress can begin to affect health, relationships and
everyday functioning
As individuals, every pressure or stress that we face are sometimes beyond our control.
Rising costs of living, unemployment, job insecurities, transport challenges, caregiving
responsibilities, school fees and uncertainty about the future can all contribute to stress as
citizens of Zimbabwe. At work, heavy workloads, unclear expectations, limited resources and
difficult relationships may add another layer of pressure as these stressors differ from person
to person, and people may face several of them at once.
Effects of stress on the mind and body
If a person experiences a threat or a stressor, the body activates systems that prepare it to
respond that is the fight-or-flight response. The heart may beat faster, muscles tense and
this response can be useful in a short-term challenge. When this response remains switched
on for too long, however, a person may experience headaches, muscle tension, tiredness,
stomach discomfort, disturbed sleep or changes in appetite.
Pressure and stress can also affect emotions and thinking which may lead to one being
irritated, worried, overwhelmed or unusually tearful. They may find it difficult to concentrate,
make decisions or remember things and even withdrawing socially from family and friends,
while others may argue more often or rely on unhealthy coping habits for example drug
abuse
Psychologist Richard Lazarus emphasised that stress is influenced not only by a situation
itself but also by how a person appraises or evaluate the demands and the resources
available to manage them. Two people can face a similar challenge and experience it
differently depending on the availability of essential needs. This does not mean that stress is
simply a matter of attitude, material resources, social support, health, previous experiences
and the choices available to a person all matter.
Ways to manage stress
There is no single solution that works for everyone, and advice to just relax can feel
unhelpful when the causes of stress are real. Nevertheless, some relaxation techniques may
help people protect their wellbeing while they address the pressures they cannot change.
Where possible, break a large problem into manageable tasks and decide what needs
attention first. Set realistic goals rather than expecting yourself to solve everything at once.
Keep a regular sleep routine, eat as consistently as circumstances allow, and make time for
movement such as walking, slow and deep breathing, prayer or other personally meaningful
reflective practices may help some people settle their minds. Talking to a trusted friend,
relative, colleague, faith leader or counsellor can reduce isolation and help a person
consider options. It may also be useful to review spending priorities, ask for practical help,
discuss workload concerns or seek advice from relevant community services. These steps
cannot remove structural problems such as unemployment or high living costs, but support
and problem-solving can make some demands easier to navigate.
Alcohol and other substances may seem to offer temporary relief, but they can worsen
sleep, mood, relationships and decision-making. If substance use has become difficult to
control, seek professional support rather than facing the problem alone.
Where to seek support
People experiencing persistent or severe distress can approach a health professional,
counsellor, local clinic or hospital to discuss their concerns and learn about available
services. A trusted community organisation or social support service may also help someone
identify practical assistance. Availability varies by location, so asking a local health facility
about current options is a useful starting point.
Family members and friends can help by listening without judgement, taking the person’s
concerns seriously and asking what kind of support would be useful. Avoid telling someone
that their problems are insignificant or that they should simply be stronger. Practical
help—such as assisting with a task, accompanying someone to an appointment or checking
in regularly—can make a difference.
When there is a possibility that someone may harm themselves or another person, seek
urgent help from the nearest hospital or emergency service and, where possible, stay with
them while help is being organized.
Developing communities that reduce stress
While individuals can learn coping strategies, responsibility for wellbeing should not rest on
individuals alone, workplaces can reduce avoidable pressure through fair workloads, clear
communication, fair supervision, and access to confidential support. Schools, community
organisations and local authorities can help by sharing accurate mental health information,
reducing stigma and connecting people with appropriate services.
Communities can also strengthen everyday support by checking on people who are isolated,
supporting caregivers and creating safe spaces where concerns can be discussed
respectfully. Employers and institutions should take reports of excessive pressure seriously
and consider changes to working conditions where possible.
Recognising stress early allows people and organisations to respond before difficulties
become more severe. A compassionate response does not require having all the answers;
listening, taking concerns seriously and helping someone find the next step are meaningful
beginnings.
In conclusion, life can become heavy when financial strain, family responsibilities and
uncertainty arrive together. Stress is a human response to pressure, not a personal failure.
while not every source of stress can be removed immediately, people deserve support,
understanding and access to appropriate care. If you are struggling, speak to someone you
trust and consider seeking professional advice when distress persists or affects your daily
life. If someone around you seems overwhelmed, listen without judgement and help them
find support. Mental wellbeing matters, and no one should have to carry every burden alone.
