Did you know that practicing gratitude can physically change your brain? 

Gratitude isn’t just about being polite or saying thank you; it’s about being appreciative of who you are and the things happening in your life. Taking a moment each day to acknowledge what you’re thankful for can have profound effects on your mental health and well-being. 

Gratitude may seem like a small act, but its impact is substantial. It contributes to individual well-being, improves mental health, and even boosts physical health. 

Let’s take a closer look at how gratitude works and how you can start incorporating it into your daily routine.

Gratitude doesn’t just make us feel good; it actually changes the way our brain functions. Research indicates that practicing gratitude activates brain regions associated with positive emotions, including the prefrontal cortex. These regions are linked to feelings of joy, satisfaction, and even empathy. 

Over time, these repeated positive feelings can lead to neuroplasticity, the brain’s ability to reorganize itself and strengthen neural pathways that support happiness and well-being.

But it doesn’t stop there. Gratitude helps reduce stress, anxiety, and depression by regulating the production of cortisol, a stress hormone. It also increases the production of dopamine and serotonin, chemicals that help improve mood and make us feel more relaxed.

Regularly practicing gratitude can lead to several psychological benefits, such as:

Reduced symptoms of depression and anxiety

These benefits don’t just happen overnight. The more consistently you practice gratitude, the more these positive changes become ingrained in your mental and emotional patterns.

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Gratitude and Mental Health

Building a gratitude habit doesn’t require a huge lifestyle change, but it does require some intention. Here are a few simple ways to develop a gratitude practice that can significantly improve your mental health:

Take a moment each day to reflect on the positive things in your life. You don’t need to look far; sometimes the small things like a warm cup of coffee or a kind word from a friend are enough. Dedicate just 10 to 15 minutes at the end of the day to reflect on the things you’re grateful for. It could be the skills you’ve learned, the relationships you have, or personal achievements.

It is a powerful tool for cultivating gratitude. Each day, write down the things you’re grateful for. It could be anything, big or small. The key is consistency. Over time, your gratitude journal will become a valuable reminder of the positive aspects of your life. For more on journaling, check out our post on how to get started 

It’s easy to get caught up in the negativity that surrounds us, but try to consciously recognize the positive aspects of your life. This doesn’t mean ignoring challenges or pretending everything is perfect, but instead focusing on the things that are going well. A positive outlook doesn’t just make you feel better, it helps you see opportunities and solutions, even in difficult situations.

Sometimes, hearing how others have overcome struggles can remind us to be grateful for what we have. Whether it’s a friend, family member, or someone in the public eye, learning from other people’s stories can provide perspective. By acknowledging the good things in your life, you cultivate a deeper sense of gratitude.

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Why Gratitude is Essential in Your Journey

Gratitude shouldn’t be separated from your personal journey. 

When we fail to acknowledge our progress, we risk becoming complacent or forgetting how far we’ve come. Gratitude reminds us of our growth and achievements. It helps us embrace our journey, no matter how big or small the steps are.

As you focus on the positive things in your life, you’re more likely to feel good about yourself and your accomplishments. This sense of satisfaction makes it easier to face challenges with resilience and optimism.

Now that you’ve learned about the benefits of gratitude, let’s make it personal by trying one or all of these steps:

Take a moment to think about someone in your life who has made a positive impact. It could be a friend, family member, colleague, or even a stranger whose kindness touched you. Write them a short message or give them a call to express your gratitude.

 Take a paper or your notepad and list ten things you are most grateful for in your life. Once you have written them down, reflect on each one for a moment. How do they make you feel? Notice any changes in your mood, even if just slightly.

Take a week to commit to a 7-day gratitude challenge. Each day, describe the things you are grateful for and how they make you feel.

Discover how gratitude impacts mental health. Learn its psychological benefits and simple practices to cultivate gratitude for a happier, healthier life.

The Science of Gratitude: How It Improves Mental Health 

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.

a girl negatively affected by social media

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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

MOSHOBALAJE Sheriff Ajibola is a licensed clinical psychologist with over six years of experience in mental health service delivery across Nigeria and beyond. Known for his expertise, he shares his journey in championing mental health awareness and trauma recovery.

Sheriff’s journey into therapy is a story of personal passion, academic excellence, and an unwavering commitment to mental health advocacy. With a background in Clinical Psychology, he has dedicated his career to breaking the stigma surrounding mental health, creating safe spaces for individuals to heal, and fostering a supportive community for those in distress.

His academic journey began at the University of Ilorin, where he obtained a BSc in Psychology. Driven by a deep-seated passion for understanding the human mind, he pursued an MSc in Clinical Psychology at the University of Ibadan. Alongside his formal education, he has augmented his expertise with various mental health-related certifications, ensuring his approach remains evidence-based and effective.

However, Sheriff’s passion for therapy extends beyond academic credentials, it is deeply personal. Having witnessed firsthand the devastating impact of depression, including the loss of two important people in his life, he was compelled to act. This painful experience catalyzed his realization of the urgent need for accessible therapy in Nigeria. He recognized that many individuals suffer in silence due to societal stigma and made it his mission to provide a non-judgmental space where people can share their struggles and work toward healing.

As a Clinical Psychologist, Sheriff specializes in a range of evidence-based therapies, including Cognitive Behavioral Therapy (CBT), Mindfulness, Positive Psychology, Motivational Interviewing, and Trauma-Informed Care etc. His expertise lies in addressing complex mental health issues such as anxiety, depression, post-traumatic stress disorder (PTSD), grief and other mental health conditions. With a strong emphasis on trauma-informed care, he has worked extensively with clients who have experienced trauma, abuse, or neglect, helping them rebuild their lives with resilience and confidence.

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Beyond his professional practice, Sheriff prioritizes self-care, understanding that a healthy work-life balance ensures that he can continue to support others effectively. “

As a therapist, I also try to work out, get quality sleep, cook, spend time in nature, and connect with loved ones. By taking care of myself, I'm able to maintain a healthy work-life balance and pursue my passions with energy and enthusiasm,

One of the most impactful projects Sheriff has led is a monthly support group for survivors of traumatic experiences. As the facilitator, he has created a safe, non-judgmental space where participants can share their stories, connect with others who understand their journey, and embark on a path of healing. 

The initiative fosters a sense of community and belonging, helping participants reframe their traumatic experiences in a way that no longer triggers distress. Through this project, he has witnessed individuals gain confidence, develop coping strategies, and take meaningful steps toward recovery.

Sheriff also believes in the power of collaboration, recognizing that collective efforts can drive greater impact in the mental health sector. He has collaborated with organizations such as Lagos Airport Hotel, TIERs, Tranqbay, Mentally Informed, MyTherapist.ng, Cool Group of Companies, TRAHI, ASADs, Chrysalis Foundation, MANI, and Rainbow FM. His collaborations often involve training sessions and speaking engagements that raise awareness about mental health issues and provide practical solutions for individuals and organizations.

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One notable engagement was his invitation as a guest speaker by Lagos Airport Hotel Limited for their #InternationalMensDay event. Addressing the theme #ZeroMaleSuicide, Sheriff delved into the critical issue of suicide among men, highlighting the societal norms that discourage them from speaking up about their struggles. 

He emphasized the importance of open conversations, breaking the silence surrounding male mental health, and challenging outdated perceptions that prevent men from seeking help. His interactive session provided a safe space for participants to ask questions, share their experiences, and gain valuable insights on mental well-being.

For those seeking guidance on resilience and healing, Sheriff highly recommends the book "Option B: Facing Adversity, Building Resilience, and Finding Joy" by Sheryl Sandberg.

The book has been a valuable resource for my clients navigating adversity, trauma, and mental health challenges. It offers a relatable and compassionate guide for finding closure, building resilience, and discovering joy in the face of hardship. I believe everyone can benefit from Sandberg's wisdom and courage, and I wholeheartedly recommend 'Option B' to anyone seeking inspiration, support, and guidance on their own journe

As Sheriff continues his work in the mental health space, his vision remains clear: to provide accessible therapy, promote trauma recovery, and build a society where mental health is prioritized, understood, and supported. 

His unwavering dedication serves as an inspiration to both professionals and individuals seeking to overcome life’s challenges with strength and resilience.

The journey to healing takes time, but taking the first step whether by seeking support, talking to someone, or practicing self-care can make all the difference. 

 Tranqbay has made professional help available and accessible. Don’t hesitate to reach out.

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

A clinical psychologist champions mental health awareness and trauma recovery, breaking stigma and creating safe spaces for healing and support.

Championing Mental Health and Trauma Recovery: A Psychologist’s Journey

The rise of artificial intelligence (AI) in various aspects of life has sparked debates on whether AI can replace human professionals including therapists. With the growing volume of searches for AI mental health support, some now turn to AI for emotional solace, preferring its convenience over traditional therapy. But can AI truly replace human therapists?

AI is everywhere. According to a recent Google Public Policy report, 48% of people globally use AI daily, a 10% increase from previous years. They use it for research, school work, and personal tasks. But beyond its role as a virtual assistant, AI has also become a tool for emotional support. 

Some individuals seek AI chatbots for comfort, using them as an always-available, cost-free “therapist.” People turn to AI for mental health support because it is convenient, anonymous, affordable, and accessible, especially in areas with a shortage of therapists.

However, while AI can simulate conversation, does that mean it is a reliable option for dealing with mental health issues?

If people wouldn’t consult CHATGPT for a serious medical diagnosis or ask it to perform surgery, why would they rely on it for complex mental health issues? 

Mental health conditions such as depression, anxiety, schizophrenia, OCD, trauma, PTSD, and chronic phobias require professional diagnosis, treatment plans, and sometimes medication. 

AI is a powerful tool, but its role has been misunderstood. While it can offer preliminary support, mental health professionals caution against replacing human therapy with AI as it is not a licensed professional and cannot provide the depth of care necessary for such conditions.

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AI in Mental Health: A Tool, Not a Substitute

Can AI replace human therapists? Explore AI’s role in mental health, its limits, and why human connection is irreplaceable. Get expert help at Tranqbay today!

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