Social media addiction is the excessive use of social media platforms to the point where it starts disrupt your everyday life, responsibilities, and overall well-being. 

It’s easy to talk about popular kinds of addiction, but excessive use of social media that leads to dependency is also a form of addiction, one where you lose control over how you use these platforms.

According to DataReportal's "Digital 2025: Global Overview Report," there are 5.24 billion active social media users worldwide, representing 63.9% of the global population.

Additionally, the report notes that the typical social media user spends approximately 2 hours and 21 minutes per day on platforms like WhatsApp, Facebook, Twitter, and TikTok. 

We are constantly scrolling through social media, but could our favorite platforms actually be hurting our mental health?

Although social media connects us, raises awareness, helps us manage our brands and businesses, and builds relationships, it also has a darker side. This is something most people know deep down but rarely talk about, because the pros seem to outweigh the cons.

While these platforms help us connect and stay informed, their constant presence in our lives could be silently harming our mental health.

Studies show that people who spend more than many hours per day on social media are at a higher risk of experiencing mental health issues, especially among adolescents.

Constant exposure to curated content, unrealistic standards, high expectations, and peer pressure can negatively affect self-esteem and mental well-being.

 You start feeling like you’re not enough. Your own wins seem small compared to what you see online, making you think you aren’t doing well enough.

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 You begin to question your journey. You start doubting your potential and disbelieving your abilities.

 Seeing people having fun and enjoying life through beautiful pictures and videos can make you feel left out and lonely.

The fear that everyone is living their best life while you’re missing out can lead to anxiety and sadness. 

These effects often creep in quietly. You might not notice them at first, but over time, they chip away at your mental well-being.

Social media can be a breeding ground for toxic behavior like cyberbullying and harassment. Sadly, the rate at which people engage in these harmful acts is increasing. The impact? Damaging and sometimes serious mental health consequences.

One major factor is the anonymity of the internet, which makes it easier for people to drop negative comments and engage in harassment without accountability.

What Can You Do to Protect Your Mental Health?

Technology is here to stay. New apps and platforms will continue to evolve. There’s no denying that we need these tools, but we must learn to balance our use to protect our mental well-being.

This might feel like an impossible task for some. It can even feel like you’re being asked to "stop living," because of how addictive it is. But we’re not saying you should completely leave social media. Instead, substitute some of the time you would spend scrolling with other productive activities.

Be mindful of the content you take in. If you notice that staying on certain accounts constantly leaves you feeling worthless or sends you into days of feeling low, don’t hesitate to unfollow or mute them. 

Follow accounts that inspire, educate, and uplift your spirits. Remember, you have the power to shape your online experience.

Those constant notifications can create a sense of urgency, making it hard to look away from your screen. By turning them off, you can reclaim your time and focus, which can help ease anxiety and minimize distractions.

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Take a moment to notice how you feel while using social media. If you start to feel anxious, inadequate, or irritated, pause and reflect on it. Practicing mindfulness can help you become more aware of your habits and emotional triggers.

Most smartphones and apps come with handy tools to track and limit your screen time. Establishing healthy boundaries for your daily social media use can help prevent overindulgence.

Make it a priority to engage in-person connections and in real-life interactions.

Make sure to fill your time with offline hobbies like reading, playing sports, creating art, or enjoying moments with family and friends. These activities provide a sense of balance and remind you that there’s a whole world beyond the screen.

Sometimes, stepping away for a short period even just a few days can make a big difference. A social media break helps clear your mind from the noise and comparison traps. It gives you breathing space to refocus on your personal goals without the pressure of online updates.

If you find yourself struggling with persistent feelings of anxiety, depression, or hopelessness tied to social media, don’t hesitate to reach out to a mental health professional. Therapy can offer valuable coping strategies and emotional support.

Social media sure has its benefits, but it’s important to use it wisely. Pay attention to how it makes you feel, take breaks when you need to, and focus on what truly lifts you up. 

At the end of the day, you’re the one in charge of your online experience.

To find the nearest physical and online therapist near you;

﻿click https://tranqbay.health/ to get started.

﻿We’ve also included a step-by-step guide to assist you in booking your first session.

﻿https://tranqbay.health/blog/general/speak-with-an-online-therapist-a-step-by-step-guide﻿

Discover the hidden ways social media impacts your mental health and learn practical tips to protect your well-being online.

The Hidden Ways Social Media Affects Your Mental Health

Mental health is no longer just a conversation for individuals or mental health professionals; it's being actively discussed and promoted by global organizations, such as the National Institute of Mental Health (NIMH), World Health Organization (WHO). 

Founded in 1948, the World Health Organization WHO is a United Nations agency dedicated to advancing health and ensuring that everyone, everywhere, can attain the highest level of health.

WHO has been at the forefront of advocating for stronger mental health care systems, emphasizing the integration of mental health services into primary health care. This aligns closely with SDG 3, which focuses on ensuring good health and well-being for all.

According to WHO, mental health is integral to our ability to think, feel, and interact with others. It's not just the absence of mental disorders but a state of overall well-being. As WHO rightly states, “

There is no health without mental health.”

On March 25, 2025, WHO launched a new guideline aimed at strengthening mental health policies worldwide. 

Globally, mental health services have been severely underfunded, with many individuals suffering from severe mental health conditions without access to adequate care. This lack of resources results in low-quality care for some and a lack of help for others.

The new guidance aims to ensure quality care and treatment are accessible to everyone, promoting the mental health of all people, regardless of their background or circumstances.

WHO is placing serious emphasis on making mental health care more accessible, especially in low- and middle-income countries where services are often limited or inadequate. There’s also a strong focus on promoting mental well-being and preventing mental health disorders early on, through strategies that reduce the overall global burden. 

Beyond the health sector, WHO is calling on all sectors  - education, employment, and social services  to integrate mental health into their policies. It’s a whole-society approach. 

There's also a renewed commitment to protecting the rights of people with mental health conditions, encouraging a shift from institutional care to more community-focused, person-centered support. 

WHO’s 2025 guideline lays out practical steps that countries can take to strengthen their mental health systems, making sure that mental health care is accessible to everyone, no matter where they live or what their situation is. 

With millions of people around the globe struggling with mental health issues and far too many not getting the help they need, this new guidance is timely and essential. 

1. Enhancing Access to Mental Health Services: 

A major emphasis of the 2025 guideline is on making mental health services more accessible, particularly in low- and middle-income countries (LMICs). These nations often struggle with limited mental health care options, and WHO highlights the necessity of integrating mental health care into primary health systems. 

This approach will help make mental health services more available at the community level, allowing individuals to receive support early on when it’s most crucial.

Another significant aspect of the guideline is the urgent call for increased funding for mental health care. WHO points out that mental health services are frequently underfunded, with many countries allocating less than 2% of their health budgets to this area. 

The 2025 guideline encourages governments to invest more in mental health care, ensuring that quality services are accessible to everyone, not just those who can afford it.

WHO is advocating for a more comprehensive approach by urging all sector to incorporate mental health strategies into their policies. Mental health isn’t solely a health concern; it’s a societal one. 

By ensuring that mental health is prioritized in all aspects of life, we can foster a more supportive and inclusive environment for everyone.

4. Human Rights and Community-Based Care: 

A huge shift in the 2025 guideline is the emphasis on community-based care instead of institutional care. WHO advocates for treating people with mental health conditions with the dignity they deserve and making sure they receive care in their communities rather than in large, impersonal institutions. 

This move towards person-centered care is about giving individuals the support they need in familiar, supportive environments.

Finally, WHO’s guideline stresses the need to address the social and structural factors that contribute to poor mental health, like poverty, unemployment, and social isolation. 

By tackling these broader issues, we can improve mental well-being on a larger scale and prevent mental health challenges before they become more serious.

WHO’s 2025 guideline is more than just a call to action; it’s a plan for a global shift in how we treat mental health. It is about breaking down barriers, ensuring that mental health services are available to everyone, and creating a world where mental well-being is supported in every part of society.

By focusing on accessibility, funding, and integration, WHO is aiming to create a world where mental health care is just as important and accessible as any other aspect of health care. 

With mental health challenges on the rise around the world, the 2025 WHO guideline is an essential roadmap for change. 

Let’s come together to promote mental well-being in every aspect of our society. 

Support mental health initiatives, help raise awareness, and encourage your community to make mental health a key part of overall wellness. 

Share this article and help spread the message about how crucial mental health care is for everyone.

WHO’s 2025 guideline focuses on improving mental health care globally through better access, funding, integration, and community-based support for all.

What WHO Says About Mental Health

Have you ever felt so overwhelmed by life that you just wished you could escape for some minutes? But every option for a quick getaway seems inaccessible. It’s in moments like these that journaling can become a powerful tool to clear your mind and regain control.

Journaling is a powerful personal development tool that allows you to jot down your thoughts, feelings, and reflections. It’s all about writing freely, without holding back or worrying about judgment. Whether done in a a classic notebook, a physical journal, or a digital app, journaling creates a safe space for you to document your thoughts, experiences, and inner self. 

By consistently capturing your emotions and observations, you build a personal archive that helps you understand yourself better but also acts as a valuable tool for processing your feelings and fostering growth.

Research shows that writing about our emotions and experiences helps us make sense of them and reduces the intensity of negative emotions. Studies have found that journaling can improve our mental health by lowering stress and boosting immune function. The simple act of writing regularly can lead to greater emotional well-being and resilience.

While journaling and keeping a diary may seem similar, there’s a subtle difference. A diary typically records daily events and experiences, while journaling focuses more on reflecting, processing emotions, and setting goals. In short, a journal is a tool for self-reflection and personal growth, not just a log of your day-to-day activities.

Absolutely not! Journaling is for everyone, regardless of whether you’re a skilled writer or not. It’s a safe space where you can express your emotions freely, without judgment.

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Journaling has been shown to help with problem-solving, stress reduction, and improving mental health. Many people find it difficult to express their emotions verbally, and sometimes, it’s just easier to write them down. By putting your thoughts on paper, you offload your deepest, heaviest emotions in a way that’s both freeing and healing.

It enhances mental clarity and emotional processing.

Regular writing can boost self-esteem and mindfulness.

It encourages self-awareness, allowing you to better understand your emotions and reactions.

Journaling is particularly helpful for mental health in areas such as:

Journaling can be an incredibly helpful tool for anyone dealing with anxiety and stress. It creates a safe space to sort through those overwhelming emotions. For those who experience anxiety, writing things down can help organize those chaotic thoughts, allowing them to express their feelings openly and gain a clearer view of their worries. This process of putting internal struggles into words can really help lessen that feeling of being overwhelmed.

Likewise, for individuals facing depression, journaling offers a way to shine a light on small, positive moments, which can gradually help counteract the constant negativity that often comes with the condition. By jotting down even the tiniest victories, people can start to build a more balanced emotional story.

When it comes to grief and loss, journaling provides a way for people to express their sorrow and track their emotional journey, allowing them to process their feelings at their own pace. Writing can be a therapeutic outlet, giving individuals the chance to reflect on their grief while also acknowledging their emotional growth over time.

Journaling is about letting go, no restraints, no rules; just your thoughts, feelings, and reflections on the page.

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If you’re new to journaling, you might feel unsure about where to start. Here are a few specific prompts to help guide your writing. You can section off your journal into different areas to help you stay focused:

1.	Gratitude Journaling: Take a moment each day to reflect on what you’re thankful for. This practice helps you stay grounded in the present and appreciate your journey. You can list three things you’re thankful for and why.

2.	Emotions: Write about your feelings, whether they’re positive or negative. It helps you understand and release pent-up emotions. For instance, you can describe a recent event that caused a strong emotional reaction and why you think it affected you that way.

3.	Goal-Setting: Journaling is a great way to track your goals and progress. When you write down your goals, you’re more likely to stay focused and committed to achieving them. Write about a goal you want to achieve this year, and break it down into manageable steps.

You are not restricted to these types. You have the right to decide what type of journal you want to keep.

You don’t need fancy tools or a perfect environment to start journaling. Here’s how to get started:

1.	Get a Journal: It can be a notebook, a special journal, or even a digital platform. The choice is yours.

2.	Grab Your Writing Materials: Whether you’re using a pen, pencil, or typing on your device, make sure you’re comfortable.

3.	Write Freely: Don’t worry about structure or grammar, just write what comes to your mind. Let it flow naturally.

4.	Set a Time: You don’t need hours, just a few minutes each day or whenever you feel the need.

5.	No Pressure: Don’t worry about making sense or following any guidelines. Journaling is for you, not for anyone else to read.

6.	Read It Aloud (Optional): Sometimes, reading your entries aloud can help you process them better.

Journaling might not solve all your problems, but it’s definitely an easy and effective way to support your mental health. 

If you struggle with stress, depression, or anxiety, journaling can be a great way to gain control over your emotions and improve your mental health. 

So, pick up a pen, grab your journal, and start writing. Your mental well-being will appreciate it!

Learn how journaling can help reduce stress, manage anxiety, and improve mental well-being by promoting emotional clarity and self-reflection.

Journaling: A Simple Practice for Mental Health

Each year on March 30th, the world marks World Bipolar Day, a day dedicated to raising awareness about bipolar disorder and challenging the stigma surrounding it. 

The date was chosen in honor of Vincent van Gogh, the legendary artist believed to have had bipolar disorder. 

This year’s theme, "Bipolar Strong," highlights the resilience, unity, and strength of those living with bipolar disorder. 

Bipolar disorder is a mental health condition that causes extreme shifts in mood, energy, and activity levels. 

These mood swings range from manic episodes (where a person may feel overly energetic, euphoric, or impulsive) to depressive episodes (characterized by deep sadness, fatigue, and hopelessness). 

It’s more than just being moody, it’s a serious condition that requires understanding and support. 

Bipolar disorder comes in different forms, each with its own pattern of mood changes. While all types involve shifts between high-energy (mania or hypomania) and low-energy (depression) states, the intensity and duration vary. We have simplified it for easy assimilation.

1.	Bipolar I Disorder: The Extreme Highs and Lows 

This type is known for intense mood swings. A person with Bipolar I experiences:

Manic episodes that last at least a week. During this time, they may feel unstoppable—talking fast, sleeping less, taking risks, or having racing thoughts. 

Depressive episodes that last for weeks, bringing deep sadness, lack of motivation, and exhaustion. 

Sometimes, people may go through mixed episodes, where symptoms of both mania and depression show up at the same time, making emotions even more overwhelming. 

2. Bipolar II Disorder: The Subtle but Serious Shifts 

Bipolar II is often misunderstood because it doesn’t involve full-blown mania. Instead, it includes: 

Hypomanic episodes; a less intense form of mania where a person feels energetic, confident, or highly productive but not out of control. 

Depressive episodes which are often longer and more severe than in Bipolar I. 

Because hypomania can feel like a "good mood," many people don’t realize they have Bipolar II until the depressive phases become overwhelming. 

3. Cyclothymic Disorder: The Rollercoaster of Moods 

Imagine going through frequent mood swings, but none quite severe enough to be called full mania or deep depression. That’s cyclothymic disorder, a pattern of ongoing emotional ups and downs that lasts for years. 

The highs aren’t extreme, but they may cause restlessness or impulsive behavior. 

The lows aren’t as deep, but they can still make daily life hard. Some people describe it as "always feeling a little too up or a little too down" without ever reaching full stability. 

Not everyone fits neatly into these categories. Some people have bipolar symptoms caused by medication, substance use, or other health conditions. These cases are still serious and need attention, even if they don’t follow the typical patterns. 

Many people think bipolar disorder is just about being "happy one moment and sad the next." But as you can see, it’s more complex than that. 

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Bipolar disorder is often misunderstood, and this fuels harmful stereotypes. Let’s clear up some of the most common misconceptions: 

1. "People with bipolar disorder are crazy."

     No. They are individuals managing a medical condition, just like anyone with diabetes or hypertension. 

     Bipolar disorder is not about having mood swings from a bad day. The episodes are severe, prolonged, and disruptive to daily life. 

     A dangerous assumption. Many people with bipolar disorder live fully functional lives when they have access to treatment and support. 

     Untrue. With the right treatment, self-care, and support system, people with bipolar disorder can thrive in their careers, relationships, and personal goals. 

      Bipolar disorder is a medical condition, not a choice. Telling someone to "just be positive" or "try harder" oversimplifies the reality of the disorder. 

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Living with bipolar disorder is not a death sentence, it’s a condition that can be managed with the right approach. Some treatment options include: 

Professional Help include Therapy (like CBT), medication, and psychiatric support. 

Lifestyle Changes: Healthy routines, stress management, and sleep regulation. 

Support Systems: The role of family, friends, and community in offering encouragement and understanding. 

You don’t need to be directly affected by bipolar disorder to make a difference. Here’s how you can help: 

1. Support Tranqbay by sharing this article and spreading awareness. 

World Bipolar Day (March 30) is dedicated to raising awareness about bipolar disorder, promoting understanding, and challenging the stigma around it.

 World Bipolar Day: Raising Awareness & Breaking Stigma

Adaeze Okafor is a psychologist who specializes in addressing mental health issues such as grief, trauma, PTSD, chronic stress, anger management, anxiety, and depression for individuals, families, groups, couples, children, and adolescents.  

Having earned her master’s in developmental psychology along with other certifications, she has demonstrated expertise in working with numerous clients struggling with mental health challenges. Her approach to handling clients has led to positive feedback and reviews from satisfied individuals.  

She is passionate about helping individuals find balance and clarity in their lives by providing a safe, non-judgmental space where they feel free to express their emotions and innermost thoughts.  

Anxiety is a word we hear a lot these days. Do you think it’s overused, or does it reflect how common anxiety really is? 

That’s an insightful observation, thank you. Anxiety is indeed a buzzword that is used daily in our present society. And because of this prevalence, there is a tendency it can be misused or even overused. 

Everyday stress is often mislabeled as anxiety. But at the same time, it means that there is a growing awareness about anxiety and the need to understand it better. 

As an expert, how would you define anxiety, and how does it differ from just feeling stressed or nervous? 

Thank you for that question. It is beyond feeling stressed or nervous. Anxiety is a complex psychological condition that is often characterized by persistent and excessive worry about future events. 

There is no anxiety without physiological symptoms such as heart palpitations, sweating, or tension. It is normal for everyone to experience stress or nervousness in certain situations, like when a person needs to give a presentation or sit for an examination, but in anxiety, the feelings often persist even when there is no apparent stressor and significantly impair daily functioning. 

Where stress is usually a response to an external stimulus, anxiety can be internally generated through thoughts and fears that may be overwhelming and debilitating. 

You’ve worked with many individuals struggling with anxiety— what are some patterns or trends you’ve noticed in how it manifests? 

In my work with individuals who struggle with anxiety, some of the most typical patterns that I have observed are the tendency to overthink or ruminate on negative possibilities which can lead to avoidance behaviors, and physical symptoms such as heart palpitations, insomnia, and digestive issues.

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Do mindfulness and meditation truly help with anxiety, or is it about personal preference?

As a psychologist, I highly encourage my clients to adopt mindfulness and meditation as the topmost techniques. They are very effective coping strategies for people who suffer from anxiety. 

However, individuality matters. Some people find mindfulness beneficial while others feel better with exercise or connecting with loved ones. Ultimately, it’s all about exploring what works best for one. 

How can someone recognize when their anxiety is actually holding them back from doing things they want to do?

Individuals can recognize when anxiety is holding them back if there are signs such as consistently avoiding going out with friends; physical symptoms, such as panic attacks, fatigue; or persistent dread that disrupt their work, and social interactions. 

If anxiety is dictating their choice or shrinking their world, then it's time to seek support.

Is there such a thing as ‘curing’ anxiety, or is it more about learning to manage it? 

Anxiety is a natural emotion; therefore, it cannot be eradicated but only managed through therapy. 

Although most people may experience significant relief through therapy, medication and even lifestyle changes, anxiety can be a part of one's life and learning to navigate through it is key. 

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What’s your opinion on online therapy? Is it helpful or just a quick fix? 

In this time and age, online therapy is a very valuable form of therapy. This is because it is easily accessible and at times even comforting for those uneasy about going to see someone directly. 

Expert psychologist Adaeze Okafor offers insights on anxiety, trauma, and stress management, helping individuals find balance through therapy and mindfulness.

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