Pakistan is facing a complex situation. On one hand, the country has a young population, abundant human potential, and fast digital connectivity. On the other, stress levels are very high—affecting everyone from ordinary citizens to professionals in offices, hospitals, universities, and government roles. Rising inflation, unemployment, weak governance, and growing social pressures make people feel “stuck.” It is high time to talk about mental health and stress, which are weakening Pakistan’s lively society.
In Pakistan, many people face stress and mental health problems but do not get help. A 2025 survey, the ‘Milkar Report’ by Gallup Pakistan, found that about 90% of those with mental health issues do not get proper support, and only 3% have seen a professional in the past six months. Stigma, lack of awareness, and few services make it hard to get help. This shows that stress and mental health need serious attention, affecting everyone—from students to workers, and rural women to urban residents.
There are different factors that trigger stress in society. Let’s take a look at some of the key stressors in Pakistan:
UNEMPLOYMENT AND ECONOMY: The overall unemployment rate is around 6.3%, with youth unemployment much higher at 44.9%. Rising prices make daily life more difficult for families across all income levels.
EDUCATION: Students face intense competition in board exams, university admissions, and civil service tests. Rote learning and high parental expectations add to anxiety.
GENDER AND SOCIAL PRESSURES: Women, especially in rural areas, face limited access to education and social restrictions, while urban women often juggle careers and household responsibilities. Men frequently feel pressure to be the main provider. Social media comparisons and family expectations about marriage, career, and status affect both men and women.
PROFESSIONAL LIFE: Adults in jobs—like teachers, bankers, and IT workers—face long hours, multitasking, and little recognition. Women may experience unequal pay, limited support, and fewer growth opportunities.
GOVERNANCE AND PUBLIC SERVICES: Corruption, slow services, and bureaucratic hurdles often make people feel their efforts are wasted. These personal, social, and structural pressures make it challenging for people to manage stress and stay productive.
Despite having a young, energetic, and capable population, Pakistan faces major challenges in handling stress. Schools and workplaces rarely teach ways to cope with stress, and people are often pushed to “outperform others” rather than focus on personal growth. Mental health services are limited, underfunded, and carry social stigma. Constant exposure to smartphones and social media adds to anxiety. As a result, stress often moves directly from feeling alarmed or pressured to exhaustion, leaving people drained and society weaker.
STRESS AND MENTAL HEALTH
Stress and mental health are closely connected. If stress is ignored, it can cause anxiety, depression, burnout, and other problems. In Pakistan, daily challenges, economic pressures, and social expectations make stress hard to avoid, and this affects individuals, families, and communities. Many people feel shy or fear being judged when talking about stress, which has allowed these problems to grow. It is now important to take stress and mental health seriously at all levels—personal, family, workplace, and government—to build a healthier and stronger society.
PRACTICAL WAYS TO MANAGE STRESS IN PAKISTAN
Managing stress in Pakistan requires action at all levels—individuals, families, schools, workplaces, and the government. People can handle stress by practicing mindfulness, taking short breaks, exercising, relaxing, staying connected with family and friends, and focusing on tasks they do well. Families can support by talking openly about stress, sharing responsibilities, and guiding children and teens. Schools and colleges can provide counseling, career guidance, short mindfulness or prayer breaks, and encourage creative activities. Programs like the ‘Dil Kholo’ campaign help families talk about mental health, while teacher training programs help identify students under stress.
Workplaces can offer flexible hours, mental health days, wellness programs, workshops, and counseling. Companies like MedIQ and Abbott have run sessions to support employee mental health. The government can enforce labor laws, support mental health programs in schools and workplaces, reduce unemployment, and invest in healthcare, especially mental health services in rural areas. Campaigns to reduce stigma, like the Presidential initiative, also help people talk about stress without fear.
Vulnerable groups—like women, children, and flood victims—need extra support. Providing safe spaces, financial aid, skill training, and counseling can help reduce their stress. Rural women benefit from community centers offering education and social support, while children can get help through school-based mental health programs. NGOs, such as SINA Health Education and Welfare Trust, also provide assistance through community clinics and online resources.
Many planned measures can help lower stress and improve well-being. Pakistan can adopt approaches suited to its society, focusing not only on programs and services but also on breaking communication gaps, reducing judgment, and easing unrealistic social expectations that drain men, women, and children from within. Balance is key—when expectations, stress, or lack of support exceed limits, they weigh down individuals and, ultimately, the entire society.
