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

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

large_students and mental health

medium_students and mental health

small_students and mental health

thumbnail_students and mental health

students and mental health

: 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.

large_Mental Health for Students

medium_Mental Health for Students

small_Mental Health for Students

thumbnail_Mental Health for Students

Mental Health for Students

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

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.

large_emotional resilience

medium_emotional resilience

small_emotional resilience

thumbnail_emotional resilience

emotional resilience

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.

large_morning routines

medium_morning routines

small_morning routines

thumbnail_morning routines

morning routines

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.

Give yourself permission to adapt. If you miss a day, start again the next. The goal is not perfection, but progress.

Set things up the night before. Lay out your journal, prep your water bottle, or place your phone across the room. You can also keep it visible by putting a short reminder near your bed or on your wall.

Be flexible, not rigid. Some mornings will be rushed but that doesn’t mean you’ve failed. Do what you can, even if it’s just one deep breath before getting out of bed.

Track how It makes you feel. After a week or two, reflect on how the routine has affected your mood, focus, or stress levels. This helps reinforce the value of sticking with it.

Give yourself grace. Consistency doesn’t mean perfection. If you miss a day, start again the next. The goal is progress, not pressure.

Your mornings belong to you. Before the world demands your attention, take a few minutes to check in with yourself. Whether it’s gratitude, quiet reflection, or movement, your morning routine can become a grounding practice that supports your emotional and mental well-being day after day.

7 Quick Tips to Instantly Boost Your Mood

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

Therapist-Approved Morning Routines for Mental Health

Stress can creep in quietly, hidden behind busy schedules and daily responsibilities. For Nathan, a successful professional, ignoring the signs felt easier than slowing down until his body forced him to pay attention. 

This fictional story explores the often overlooked signs of chronic stress, the impact it can have on one’s life, and the power of seeking help and healing. 

For practical tips, read this article on 

stress management: 5 effective ways to reduce and cope with stress.

Nathan heaved a deep sigh as he closed for the day. For a moment, he let himself replay what happened earlier at the office. His secretary had sent him a document with a typographical error. Normally, he would have calmly pointed it out, but today was different. He had snapped. He yelled at her, dismissed her apology, and went as far as threatening to fire her.

Now, thinking back, Nathan felt a wave of shame rise within him. That wasn’t him. That wasn’t how he handled mistakes. He sounded like a frustrated man who was looking for a scapegoat.

He packed his bag slowly and left the office. His head was pounding. All he could think about was how much he wanted to lie down. But even that wouldn’t come anytime soon, he still had virtual meetings with stakeholders when he got home.

Understanding Stress: When the Body Sends a Signal

Nathan had been feeling exhausted for weeks both physically and mentally. He dismissed it as part of being successful. After all, what’s a bit of stress to a man in his position?

But the signs had been there. His headaches were more frequent. He found himself snapping at people, losing his temper too quickly. He couldn’t concentrate for long and often woke up tired even after a full night’s sleep. His mind was constantly racing, and there were days when even small tasks felt like a mountain.

When his friend recently commented that he looked drained and needed a break, Nathan brushed it off and responded with a lecture. Stress, he insisted, was normal. A necessary evil and a mark of hard work and ambition. It was just part of life and survival.

He believed it. Until his body proved him wrong.

Nathan thought it was only the workload. But as he sat alone in his living room that evening, he started to reflect deeper. His stress wasn’t just about the office. There were so many things layered on top of each other. He worried constantly about his aging parents. His relationship had been tense, and they hadn't spoken heart-to-heart in weeks. His finances, despite all appearances, were beginning to slip. His phone buzzed endlessly with expectations from family, from staff, from clients.

He hadn’t spent a moment alone in peace in weeks. He couldn’t remember the last time he did something just for himself. Everything he did felt like a response to someone else’s demand.

What Nathan was going through had passed the stage of stress. It was no longer a short-term reaction to pressure, it had become chronic. His body and mind were no longer coping, they were breaking down. His blood pressure had been higher than usual. He often felt dizzy and breathless. His heart sometimes raced without warning. There were nights he couldn’t sleep at all and days he struggled to stay awake.

Then one morning, right in the middle of a presentation, he collapsed.

He was rushed to the hospital. The tests showed nothing fatal, but the doctor’s message was clear—his body was under too much pressure. He had crossed into dangerous territory. It wasn’t just burnout anymore; his health was suffering.

After he was discharged, the doctor recommended therapy, and at first, Nathan resisted. He didn’t see how talking would fix anything. But he gave it a try.

One session turned into two, and then three. Slowly, he began to speak. He let out the frustration he had kept bottled for years. He began to understand how stress had been quietly shaping his decisions and affecting his personality. Therapy helped him look inward. It taught him how to identify his triggers, how to set boundaries, how to let go of the false belief that being busy equals being valuable.

He started prioritizing rest, not just sleep, but real rest. He reorganized his calendar. He created space in his day to breathe. He apologized to his secretary, not just out of guilt, but out of a deep sense of awareness. And he promised himself to never let it get this bad again.

As weeks passed, Nathan began to feel like himself again. A better version of himself, actually. He was still a boss, still ambitious, but no longer in survival mode. He stopped using stress as a badge of honor. He started seeing strength in stillness, in pausing, in asking for help.

He finally understood that stress isn’t proof of strength. Knowing when to rest, when to slow down, and when to say “no” is part of maturity. 

Nathan’s story is not unique. Many people walk around every day on the edge of burnout without realizing it. Stress is real. And if left unchecked, it can affect your health, your relationships, and your quality of life.

If you’re feeling overwhelmed, don’t wait until your body forces you to stop. Pay attention to the signs to take a break. Seek help if you need it. 

You can start here to explore resources for 

Nathan looked fine until stress took its toll. This powerful fiction explores burnout, its hidden causes, and the journey to healing through therapy.

A Mental Health Journey Through Stress, Burnout, and Recovery

To wrap up Men’s Mental Health Month and complement the articles 

7 Signs He's Struggling but Won't Say It 

, we decided to listen directly to one man’s experience. 

Soneye Michael, an artist who channels his emotions through drawing, shares his honest journey navigating what it really means to be a man in today’s world: the pressures, the silence, and the hope for healing.

His story is one of many, but it’s a powerful reminder that men’s mental health is deeply personal, complex, and deserving of our full attention.

Growing up, what messages did you receive about what it means to “be a man”?

Honestly, no one really sat me down and spelled it out. I had to figure it out for myself through what I saw around me and what I experienced. Growing up, there were so many things I just didn’t understand about being a man, like  what’s expected, what’s allowed, what’s off-limits. Most of the lessons came from watching others and learning through trial and error.

But there was this constant unspoken expectation and silent pressure that being a man means surviving no matter what. Like, you have to push through hardship and keep going even when things hurt, even when you feel broken inside. That’s what I learned, sometimes painfully, that toughness equals manhood. But that also meant bottling up feelings, not asking for help, because that’s “weak.”

Was mental health ever discussed in your family, school, or community?

Mental health? Not really. But when it's mentioned, it's not in a way that made it feel real or urgent. People would say things like “you’re too young to be struggling” or “everyone goes through stuff, just deal with it.” So when I was feeling overwhelmed or down, those words made it seem like I shouldn’t talk about it or that my feelings weren’t valid.

It’s like the conversation was there but buried under be strong and move on. That made it hard to be open about what was going on inside.

Why do you think many men struggle to talk about their emotions or mental health?

Because society has built this idea that men must always be the rock. We’re supposed to survive, fix things, and never show pain. So when a man starts talking about his feelings, it’s often seen as a weakness or something shameful.

Also, men are sometimes raised to believe that showing emotion will make people look down on them, or worse, that it will cost them respect. That pressure makes many men shut down instead of reaching out.

Picture of Michael, interviewed about his mental health journey.

large_Men's Mental Health

medium_Men's Mental Health

small_Men's Mental Health

thumbnail_Men's Mental Health

Men's Mental Health

Have you ever been made to feel “less of a man” for showing emotion or vulnerability?

Yes, definitely. One time, someone who had more financial power offered help but made it clear there were conditions attached. It was like I was paying a price just for being honest about struggling. That kind of experience makes you think twice about opening up again because it feels like vulnerability is being weaponized against you.

What would you say to someone who thinks “mental health talk is for women”?

I’d say they just haven’t met a man who cries or shares what he’s really feeling. Men have emotions, too. Pretending we don’t only keeps us trapped in silence and pain. Mental health isn’t a gender issue, it’s human.

What’s one myth about men and mental health you’d like to debunk?

What men really want you to know about mental health. Raw, honest, and unfiltered. Breaking stigma and redefining strength through a candid interview.

mental health

News, Insights and Updates On mental health

Stay Updated