It’s always a good time to pause and check in with yourself. Mental health matters just as much as physical health, but we often overlook it. This quick quiz helps you reflect on your emotional well-being and points you toward steps to feel better.

We’re often quick to book a doctor’s appointment or start a new fitness routine when something feels off physically. But when it comes to our mental and emotional health, many of us push through, hoping things will just get better on their own.

Research confirms what we sometimes ignore: regular mental health check-ins can reduce stress, boost emotional resilience, and improve overall well-being. In fact, the American Psychological Association reports that 75% of adults experience stress that affects their health yet most don’t take proactive steps to manage it.

After days or weeks filled with deadlines, responsibilities, and unexpected situations, it’s easy to overlook how we’re really doing. That’s why pausing to assess your emotional state is more than just a good idea, it’s essential.

When was the last time you stopped to ask yourself, “How am I mentally?"

As one month ends and another begins, it’s a natural time to reflect on goals, habits, and personal growth. But amid all this planning and processing, our mental well-being often gets left out of the conversation.

Just like you’d track your diet or go in for a routine check-up, your mind deserves attention, too. A mental health check-in doesn’t have to be complicated. It starts with asking the right questions and being honest with your answers.

Answer each question honestly. At the end, tally your score to see how you’re doing and get personalized tips.

1. In the past month, how often did you feel stressed or overwhelmed?

2. How would you describe your sleep quality?

Frequently restless or interrupted (2 points)

3. Have you noticed changes in your appetite or eating habits?

4. How connected did you feel to friends, family, or community?

5. How often did you find it hard to focus or stay motivated?

6. How often did you take time to do something just for yourself (a hobby, relaxation, or self-care)?

7. How gentle were you with yourself during difficult moments?

0–5 points: You’re doing well. Keep nurturing your mental health with small daily practices.

6–12 points: Noticeable stress. Try adding regular breaks, mindfulness, or journaling to your routine.

13–18 points: High stress and possible burnout. Consider talking to trusted friends and a mental health professional.

19+ points: It’s time to seek support. Don’t hesitate to reach out to a therapist or counselor.

Taking this quiz is a powerful first step. Consider these simple strategies to help you move forward:

Schedule regular check-ins with yourself.

Set small, achievable goals for self-care.

Reach out to loved ones when you need support.

Consider professional help if your score is high or you feel stuck.

If you want to explore therapy, check out 

for easy access to certified therapists. We also offer a 

Remember, mental health is a journey, not a destination. Take your time and be kind to yourself.


This article is for informational purposes only and is not a substitute for professional medical or mental health advice, diagnosis, or treatment. If you are experiencing severe distress, mental health crises, or have concerns about your well-being, please seek help from a qualified healthcare professional or counselor.

Take this quick mental health quiz to assess how you're really feeling and get practical tips to improve your emotional well-being

How’s Your Mental Health Really? Take This 2-Minute Quiz to Find Out

No one prepares you for the silence that follows when your closest friend becomes a stranger. Suddenly, you’re left figuring how to exist in a space where they once belonged. Should you act like strangers again? Or pretend the bond never existed?

Friendship breakup grief is real and often ignored. Yet its impact on mental health, from anxiety and depression to emotional withdrawal, is profound and long-lasting. Understanding this kind of emotional loss is the first step toward healing.

When romantic relationships end, the world sympathizes. Social media is flooded with support, and healing is expected. But when a friendship ends, people expect you to move on quietly. The emotional weight is minimized or brushed aside.

But research shows that the brain processes social rejection and friendship loss using the same neural pathways as physical pain. This explains why even the loss of a platonic connection can feel overwhelming.

In deep friendships, you share memories, vulnerability, identity, and a sense of emotional safety. Losing that feels like losing a part of yourself. When platonic breakups are dismissed, people are left grieving in isolation.

Understanding the reasons behind a friendship breakup can help you process the loss. While every situation is unique, there are recurring patterns:

Life changes like relocation, marriage, new jobs, or personal growth often change the way a friendship works. Friendships that once felt natural can start to feel strained or distant.

Like any relationship, friendships need mutual investment. When one person is always checking in, planning meetups, or supporting the other without reciprocity, burnout happens. Over time, the imbalance erodes the bond.

Friendship is built on trust. When it’s broken through gossip, dishonesty, or disloyalty, it can be hard to rebuild. The pain of betrayal often runs deeper in friendships because we rarely expect it there

Small misunderstandings that go unspoken can spiral into resentment. Many friendships could have been saved through honest communication, but silence often becomes the wedge that drives people apart.

How Friendship Loss Affects Mental Health

Friendship breakups can significantly impact your 

. Losing a friend doesn’t just leave an emotional void, it can also affect your well-being. Many people report:

Identity confusion (especially if the friend was a core support system)

These symptoms mirror those experienced in romantic heartbreak, yet people are less likely to seek support when it's a friend they've lost. The silence left by a broken friendship can be overwhelming. However, there are ways to 

4 Signs You Haven’t Healed From a Friendship Breakup

Healing takes time. But if you’re experiencing any of the following, you might still be holding on to unresolved pain:

Emotional withdrawal is often a protective response to unhealed friendship trauma. If the thought of starting new connections feels draining or terrifying, it could be fear  being let down speaking.

Holding onto anger or mentally rehearsing what they did wrong is not healthy. Bitterness might feel like control, but it keeps you emotionally tethered to a chapter that’s meant to close. Healing requires letting go, not just of them, but of the grip their memory has on your peace.

You keep going back to the laughter, the late-night talks, and the way they made you feel understood. But in the process, you tend to overlook the red flags, the unmet needs, and the way things started to fall apart. Only remembering the good times while ignoring what led to the breakup can keep you stuck in emotional denial. Healing means being honest with yourself about the full story, not just the good parts. 

Missing someone who hurt you is human. But if you're ashamed to admit it, it may be time to give yourself permission to feel without guilt. Missing someone and recognizing they’re no longer good for you can coexist. The shame only delays your emotional recovery.

Healing from the end of a friendship is not about erasing the past but making peace with it. These practical steps can help:

Grief is valid, even if society overlooks it. Acknowledge your sadness, frustration, and confusion. You don’t have to justify it to anyone.

Journal or Write a Letter You Won’t Send

Putting your thoughts into words even if you never share them helps release what you've been bottling up. Whether it’s a written letter or a voice note, allow yourself to say everything you couldn't before.

Some friendships can be mended with a heartfelt conversation. Others may require you to let go and wish them well from afar. Remember that forgiveness doesn’t always mean reconciliation.

Therapists are trained to help you process emotional losses. Don’t underestimate the healing power of talking to someone who listens without judgment and offers practical tools.

You don’t need to rush into new friendships to prove you’ve moved on. Real, lasting friendships are built over time — not forced through emotional urgency.

Healing from a broken friendship takes courage, self-awareness, and time. It’s not about pretending it didn’t matter — it’s about giving yourself permission to grow, even from pain. You may never forget the friend you lost, but you can learn to move forward without bitterness.

What friendship loss do you still carry in silence?

 Friendship breakups can hurt as much as romantic ones. Learn how they affect mental health and discover steps to heal from the pain.

Why Friendship Breakups Hurt So Much and How to Start Healing

Mental health challenges among students are more common than many realize. Studies show that about one in five students experience anxiety, depression, or other mental health issues that affect their daily lives and academic success. Despite this, many hesitate to seek help due to stigma or lack of support. 

Balancing schoolwork, social life, and personal pressures can feel overwhelming, making it essential to understand how to care for your mental well-being. This article offers practical tips and insights to help students protect their mental health and thrive.

Whether you’re in a classroom, online learning, or juggling school with a part-time job, your mental health is constantly with you. It’s not something you can just put aside until the weekend or during holidays.

The reality is, many students face anxiety, stress, and even depression — sometimes without realizing it. Struggling to focus, feeling burned out, or dealing with constant worry aren’t just normal school stuff. These are signals your mind is telling you it needs attention.

 If your mental health is suffering, it affects more than just your grades. It can impact your relationships, motivation, sleep, and how you see yourself.

Common Mental Health Challenges Students Face

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: The pressure to perform well academically, meet deadlines, and prepare for exams can be intense. Add social expectations and sometimes family pressures, and it’s no surprise anxiety levels rise.

t: Long study hours without breaks, lack of sleep, and juggling too many commitments can leave you exhausted mentally and physically.

: When things are not going well at home, it can affect how a student feels and acts in school. Whether it's frequent arguments, financial struggles, or not feeling supported, these challenges can make it hard to focus, stay motivated, or do their best in class.

 Whether you’re attending school remotely or struggling to fit in on campus, feeling alone is a real challenge many students face.

: Comparing yourself to peers or feeling like you’re “not good enough” can chip away at confidence. Struggling with confidence? These tips on 

 Stigma around mental health means many students hesitate to speak up or seek support.

Taking care of your mental health as a student is not about doing big or complicated things. It’s about being kind to yourself and making small, intentional choices every day. The following are simple but effective ways to protect your mental health while you study.

You don’t need to have everything figured out right now. It’s okay not to be the best at everything. Try not to put too much pressure on yourself to meet every goal at once. 

Set goals that are clear and manageable. For example, instead of saying “I will study all day,” try “I will revise for two hours today.” Small wins add up over time, so remind yourself that doing your best is enough.

A good routine brings structure to your day and can reduce stress. Try to sleep at a regular time, eat healthy meals, and take short breaks while studying. If possible, start your day with something simple like a stretch, a short walk, or even just drinking water before using your phone. 

These small habits help your mind stay calm and focused. You do not have to copy someone else's routine. Find what works for your energy level and schedule.

Having people you can talk to makes a big difference. Talk to a trusted friend, teacher, or mentor when things feel heavy. Sometimes, just sharing your thoughts out loud can make you feel better. 

You are not a burden because everyone needs help at some point, so don’t isolate yourself. Instead stay connected with people who listen to you without judgment.

When possible, communicate your feelings honestly so others understand your boundaries. You don’t have to attend every event or say yes to every request. 

If your body or mind feels tired, it’s okay to say no. If you need time to rest, focus, or take care of yourself, that is valid. Saying no doesn’t mean you are rude or unserious. It means you know your limits, and that is a healthy thing. 

A student receiving guidance and support from a woman, symbolizing mentorship and care.

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Many schools have counselors, support groups, or wellness programs. If you’re feeling overwhelmed or need someone to talk to, try reaching out. These resources are there to help you, not judge you. 

Ask your school staff or check your school website to find out what is available. You don’t have to wait until you’re completely down before seeking support.

Social media can be fun, but too much time on social media can distract you from your goals and reduce the time and energy you have for studying. It can affect your focus, lower your motivation, and make it harder to stay consistent with schoolwork. 

If certain pages or apps leave you feeling anxious, sad, or drained, take a break. You can also set a daily time limit for how long you use social media. Use your online space wisely, and choose content that inspires you instead of stressing you

Sometimes, talking to friends or family isn’t enough, and that’s perfectly okay. If you notice persistent feelings of sadness, hopelessness, or anxiety that interfere with your daily life, consider reaching out to a mental health professional.

Counselors and therapists are trained to help you navigate these feelings and find strategies that work for you. 

Don’t hesitate to seek help. Tranqbay connects you with 

 who specialize in supporting teens through mental health challenges. Seeking help is a sign of strength, not weakness. 

Mental health is still a taboo topic in many places, but changing that starts with conversations. Whether it’s with friends, family, or classmates, speaking openly about mental health helps create understanding and support.

Student life is challenging, no doubt, but your mental health should never be an afterthought. Don’t wait until you’re completely overwhelmed. Take small, consistent steps to protect your well-being today and remember, asking for help is always okay.

: To learn more about supporting children promoting their well-being, check out our article on 

Children’s Mental Health Awareness Day 2025

You can also read this story of a boy who struggled with 

Academic stress, social pressure, or burnout? Discover clear ways to protect your mental health as a student and stay on track.

Mental Health Challenges Students Face and How to Overcome Them

Every July 24, people and organizations around the world come together to celebrate International Self Care Day. . The date, 7/24, symbolizes the idea that self-care should be practiced 24 hours a day, 7 days a week. 

The goal is to raise awareness about the habits and practices that help us stay healthy physically, mentally, emotionally and more.

Brief History of International Self-Care Day

International Self-Care Day started in 2011. It was created by a group in the UK called the International Self-Care Foundation. Their goal was to help people understand that they have a big role to play in taking care of their own health. This includes making smart choices and building good habits. Since then, the day has become more important as the world realizes that staying healthy isn’t just about going to the hospital. It also depends on how we care for ourselves every day.

Self-care means taking deliberate actions to maintain or improve your well being. According to WHO and reliable health sources, self care involves habits like:

These everyday habits build resilience, reduce anxiety and depression, and support long term health 

Self-care isn’t just one thing or activity. It involves many parts of life. Taking care of yourself means paying attention to these different areas in ways that feel right for you.

When people hear the word "self-care," this is often what they think of first. Physical self-care involves taking care of your body through movement, good nutrition, rest, and regular medical attention. Staying hydrated, getting enough sleep, exercising, and maintaining personal hygiene all help improve your energy levels and reduce your risk of illness. A healthy body also plays a key role in supporting your mental well-being.

Your mental health deserves just as much attention as your physical health. Mental self-care includes activities that keep your mind sharp and help you handle stress. Reading, learning something new, practicing mindfulness, or even taking quiet breaks can make a big difference. These habits can help reduce anxiety, lift your mood, and improve your ability to focus.

Emotional self-care means learning to recognize, understand, and express your feelings in safe and healthy ways. This could be through journaling, talking to a friend or 

, or doing activities that bring you joy. When you make space for your emotions, you build emotional resilience and reduce the risk of burnout or emotional overload.

Humans are social beings, and the quality of our relationships matters. Social self-care involves nurturing meaningful connections and setting healthy boundaries. Spending time with people who uplift you, having honest conversations, or simply checking in with a loved one can boost your mood and support your mental health. Strong relationships can also increase your sense of belonging and well-being.

You don't need to be religious to care for your spiritual well-being. Spiritual self-care is about connecting to something greater than yourself, whether through prayer, meditation, reflection, nature walks, or simply finding quiet moments to think. It brings inner peace and helps you stay grounded during challenging times.

Your surroundings can affect your mood and focus more than you might think. Environmental self-care involves keeping your living or working space clean, organized, and calming. Whether it's decluttering your desk or adding a plant to your room, small changes to your environment can help reduce stress and create a more peaceful atmosphere.

Whether you're working or studying, professional self-care is all about maintaining balance. This includes setting boundaries at work or school, taking regular breaks, managing your workload, and asking for support when needed. Protecting your mental health in professional spaces helps prevent burnout and keeps you motivated. You can read further on how to 

Money matters can be a major source of stress. Financial self-care involves managing your finances in ways that support your long-term peace of mind. Budgeting, saving, tracking expenses, or learning about personal finance helps create a sense of control and reduces financial anxiety.

More than just a buzzword, self care brings measurable benefits:

it supports physical health and energy levels

Research shows these practices can help manage chronic illness, prevent burnout and improve quality of life 

How to Support and Celebrate International Self-Care Day

Use this day and the month leading up to it to build better habits:

Take a moment to look at how you’re living your life. Are your daily habits helping you feel better or making you more tired? Think about the things you do often and ask yourself if there’s anything you need to change to feel more balanced and healthy.

You don’t need to make big changes all at once. Start with small steps. Maybe take a short walk, drink an extra cup of water, or give yourself a few minutes of quiet time. These little actions can make a big difference over time.

Talk about your self-care journey. You can share what you’re doing on social media or with friends. You never know who, your story might encourage someone else to start caring for themselves too. It’s not about being perfect, just honest and helpful.

Look out for online or physical events that promote self-care. It could be a free fitness class, a wellness talk, or even a small group activity. These events give you a chance to learn more and connect with others who care about their health too.

Self-care should be possible for everyone. If you can, speak up about the need for mental health support, flexible work hours, and better access to health resources. Supporting these kinds of changes can help create a world where more people are able to take care of themselves.

International Self-Care Day on July 24 reminds us that caring for ourselves is essential, not optional. By spreading awareness and taking small, mindful actions, we support not just our own health but also our communities and lighten the load on healthcare systems.


International Self-Care Day encourages everyone to take charge of their well-being through simple daily actions that support body, mind, and soul.

 International Self-Care Day: Self-Care Strategies Everyone Should Practice

Life is unpredictable, with each day bringing its own set of challenges, uncertainties, and emotional triggers. From financial worries and relationship struggles to career disappointments and personal insecurities, the list seems endless. Problems never truly disappear, they only take different forms. The good news is, while we can't always control what happens to us, we can learn how to respond in healthier, more empowering ways. This is where emotional resilience comes in.

Imagine bouncing back after a job rejection without spiraling into self-doubt. Picture staying calm during an argument instead of saying something you'll later regret. Or think of someone who lost everything but still manages to smile, rebuild, and support others. That is emotional resilience in action.

Emotional resilience is the ability to adapt to stressful situations, overcome adversity, and bounce back from life's difficulties. According to the American Psychological Association, it involves behaviors, thoughts, and actions that can be learned and developed by anyone. Psychologist Susan Kobasa also refers to resilience as the "hardiness" that helps people cope well with pressure.

When you’re emotionally resilient, you’re less likely to be overwhelmed by stress, anxiety, or sadness. You can process your feelings, adjust your perspective, and recover faster from setbacks. Emotional resilience is not about ignoring emotions, it’s about working through them constructively.

On the flip side, a lack of resilience can lead to poor mental health, including chronic 

. Emotional resilience and mental well-being are deeply connected. When resilience is low, everyday stressors can feel impossible to handle.

It’s not pretending to be fine when you're not.

It’s not suppressing emotions or "being tough" all the time.

It’s not about avoiding failure or pain.

It’s not about being unaffected by life's problems.

True resilience involves emotional awareness, vulnerability, and growth. It’s about feeling deeply, recovering smartly, and moving forward intentionally.

Hand reaching out from the ocean, symbolizing struggle, seeking help, and the journey toward emotional resilience.

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Building resilience is a gradual process, but these strategies can help you get started and stay consistent:

Instead of resorting to habits that numb the pain like overeating, binge-watching, or isolation, find healthy outlets. These could include exercising, painting, writing, walking, or speaking with a trusted friend or therapist.

Train your mind to look at setbacks from a different lens. Instead of thinking “I failed,” consider “I’m learning.” Resilient people aren’t blindly optimistic, they just have a more balanced and constructive perspective. Focus on what you can control and challenge negative thought patterns. Learn how daily 

Relationships play a huge role in emotional resilience. Surround yourself with people who encourage, support, and challenge you to grow. Having someone to talk to during tough times can provide perspective and relief.

Protect your mental and emotional space by saying no when needed. Boundaries help prevent burnout and reduce emotional overload. They also teach others how to treat you and signal self-respect.

When faced with challenges, break them into manageable parts and tackle them one step at a time. Resilient individuals focus on what they can control and actively look for solutions rather than dwelling on problems.

Understand your emotional triggers, patterns, and reactions. Journaling, mindfulness, and reflection can help you notice what affects your emotional state. When you’re aware, you can choose better responses instead of reacting impulsively.

Structure provides a sense of control in uncertain times. A consistent routine no matter how simple can ground you and make you feel more stable. It also reduces decision fatigue and stress. Consistent sleep, nourishing food, and mindful mornings help increase emotional capacity. Explore these

Recognize your efforts and progress, no matter how minor they seem. Every little victory boosts your confidence and motivates you to keep going. One thing that progress does is to fuel resilience.

People who have a strong sense of purpose tend to be more resilient. Reflect on your values, passions, and the impact you want to make. Purpose keeps you anchored during life’s storms.

Resilience doesn't mean you have to go through everything alone. 

 can help you build tools to manage stress, process trauma, and develop emotional strength.

Tranqbay Can Help You Rebuild Your Emotional Strength

If you’ve been feeling emotionally drained, overwhelmed, or disconnected, you don’t have to navigate it all alone. Tranqbay offers a safe and supportive space where you can receive guidance, therapy, and evidence-based tools to boost your emotional resilience. Whether you're just starting your journey or need consistent support, we are here to walk with you.

Resilience isn’t a trait you either have or don’t, it’s a skill you can build, and Tranqbay is here to support you every step of the way.

Learn 10 practical, evidence-backed strategies to build emotional resilience, regain control when life gets overwhelming and improve your mental health. 

10 Effective Ways to Build Emotional Resilience and Improve Mental Health

Each day seems to demand more than the last, and mornings often feel like a race against time. From the moment we open our eyes, we’re pulled into work deadlines, family responsibilities, and the weight of personal expectations. Emotional well-being is usually the last thing we pay attention to.

But the way we begin our day can shape how we move through the rest of it. The first few minutes after waking up matter more than we sometimes realize. They set the foundation for how we handle stress, relationships, and work. Morning routines aren’t just about productivity, they’re also about protecting your peace of mind. 

Looking for simple ways to begin your day and boost your mental and emotional wellness? This article explores how setting up a consistent, mindful morning routine can help you feel more centered, present, and mentally equipped to face the day. You don’t need an hour. Even a few intentional minutes can make a difference.

Why Morning Routines Matter for Mental Health

The beginning of the day sets the tone for everything that follows. Think of it as a foundation — how you start determines how steady everything else stands.

When you take time to ease into your day with practices that nourish your mind and body, you create space for calm, clarity, and emotional balance. These habits may seem small, but their effect adds up. 

Research has shown that intentional morning habits can help reduce stress, increase self-awareness, improve emotional regulation, and help you feel more grounded especially in seasons when life feels overwhelming.

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Start your day with simple, evidence-backed practices recommended by mental health professionals to support emotional well-being.:

Start your day by thinking about what you’re thankful for, even if it’s something as simple as a warm bed or or the fact that you're alive. You can write down three things you’re grateful for or just reflect on them quietly. Gratitude shifts your focus from what's missing to what’s working. Read more on the 

science of gratitude and how it improves mental health 

Even five minutes of quiet breathing or guided meditation can help ground your thoughts. You can sit still, close your eyes, and simply notice your breath. Apps like Insight Timer or Headspace are helpful, but sitting in silence works too.

Hydration sounds basic, but it matters. Your body and brain need water after hours of sleep. A glass of water in the morning helps jumpstart your system and prevents sluggishness.

Many of us instinctively reach for our phones as soon as we wake up. But the flood of messages, news, and social media can be overwhelming. Try staying off your screen for at least the first 20–30 minutes. Use that time to check in with yourself instead.

You don’t need a full workout. Gentle stretching, a short walk, or even just stepping outside for fresh air can help release tension and lift your mood.

What you eat fuels how you think and feel. Something as simple as fruit, oatmeal, or a protein snack can help stabilize your energy and improve mood regulation throughout the day. Skipping breakfast might save time, but it can make your body more anxious and tired.

What works for someone else might not work for you. Whether it’s prayer, reading, journaling, playing soft music, or sitting in silence. choose a habit that feels right and is easy to return to.

There is no one-size-fits-all morning routine. People have different schedules, energy levels, and needs.

What tends to throw me off balance early in the day?

What’s one thing I could do that would make me feel a little more grounded?

Tailor your routine to your personality. If you dislike silence, try music. If you’re always in a rush, pick one simple thing you can do in under five minutes. It should be something you enjoy, not a checklist that feels like another task.

It’s easier said than done and, quite honestly, even easier read than done. That is why we’ve put together some tips to help you stick with your morning routine:

Start with one habit. Don’t try to do everything at once. Pick one routine and commit to it for a week.

Pair it with something you already do. For example, while brushing your teeth, think of one thing you’re thankful for. While waiting for water to boil, stretch.

Therapist-approved morning routines that support mental health by reducing stress, improving focus, and building emotional well-being.

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