October 10 is World Mental Health Day 2025, with the year’s theme as “Mental health is a universal human right.” One in every eight people globally live with a mental disorder such as

 depression, anxiety, bipolar disorder, schizophrenia, post-traumatic stress disorder (PTSD), eating disorders, or substance use disorders.

These conditions find expressions in ways that often go unnoticed, from sleepless nights and unexplainable fatigue to mood swings, isolation, and the quiet ache that words sometimes fail to express. As we mark this year’s observance, this article reflects on what the theme means and how we can make mental health care a reality for everyone, everywhere.

This year’s theme “Mental health is a universal human right.” emphasizes that mental health is just as important as every other fundamental human right every citizen enjoys globally. It challenges us to see the mind not as an afterthought but as a vital part of human existence that deserves care, protection, and respect.

Mental health has moved from being a concept that only a few people or privileged groups pay attention to, into a shared global responsibility. The theme emphasizes equality which means the access to care should not depend on one’s income, gender, or location. It suggests that everyone who experiences emotional distress, psychological imbalance, or any form of mental struggle is entitled to mental health care and should not be denied that right.

This theme is crucial because it addresses the stigma and systemic barriers that prevent people from seeking or receiving help. It also recognizes that mental well-being is not a reward for a select few, but a right that belongs to all, regardless of who we are or where we live.

Mental health plays a huge role in our overall life because it impacts every other area that makes us human. It influences how we think, feel, relate, and act. It shapes our productivity, our relationships, our education, and our quality of life. As one quote beautifully puts it, 

“There is no health without mental health.”

 A sound body means little when the mind is in turmoil.

This also extends to our communities because people make up a community. A community where the majority neglect their mental health will ultimately struggle with  progress. When individuals within a society thrive mentally, the community becomes healthier, safer, and more compassionate.

Despite the growing awareness about mental health, there are still significant gaps that this day calls our attention to. The truth is that many people who need help still cannot access it. Several factors contribute to this reality and, sadly, widen the gap.

Many mental health professionals already have full schedules and long waiting lists. This makes it difficult for new patients to access care quickly. The shortage often leads to longer waits, delayed treatment, and increased stress for individuals seeking support. The demand for mental health services far exceeds the available workforce, creating a systemic challenge that affects timely access to care.

psychiatrists, psychologists, and other mental health specialists

 remains limited in many countries. The scarcity of professionals and facilities means that individuals may have to wait weeks or even months before they can begin 

. Unfortunately, during this waiting period, conditions can worsen, deepening emotional pain and hopelessness.

People in rural or underserved areas often face additional barriers to accessing care. With fewer providers, longer travel distances, and limited local resources, getting mental health support can seem almost impossible. In Nigeria and many parts of Africa, these disparities are even more pronounced. Expanding services, embracing teletherapy, and integrating mental health education into communities can help bridge these divides.

Personal circumstances also contribute to delays in seeking care. Busy schedules, caregiving responsibilities, financial constraints, or even uncertainty about where to find help often stand in the way. Beyond that, cultural stigma still surrounds mental struggles. Many people fear being judged, misunderstood, or labeled, so they suffer in silence. Until these attitudes change, awareness will remain half-fulfilled.

You have a role to play in ensuring that mental health is truly seen as a human right. There are practical actions you can take today, tomorrow, and always.

Educate yourself and others. Learn to recognize signs of mental distress and offer support rather than judgment.

Normalize conversations around mental health. When people talk freely about what they’re feeling, shame begins to lose its power.

Advocate for better mental health policies and services. Governments and organizations must invest more in this area to make care accessible and affordable.

Practice self-care and empathy. Rest when you need to, be kind to yourself, and extend the same grace to others.

Even small actions such as a check-in call, 

 a listening ear, or a simple word of encouragement can go a long way in helping someone heal.

Mental health is not a luxury, but a right. Every person deserves the chance to feel safe within their mind and supported within their society.

So, as we mark World Mental Health Day 2025, let’s remember that awareness must lead to action. Speak up, support others and take care of yourself because a healthy mind is not just a privilege but everyone’s right, and it starts with you and me.

World Mental Health Day 2025 reminds us to slow down, breathe, and remember that everyone deserves mental well-being and access to care.

World Mental Health Day 2025: Your Mind Matters Too

Gift-giving has always taken many forms, from food and clothes to gadgets and even cash. Yet beyond material items, some gifts carry a deeper value because they support our well-being. A 

 is one of such gifts. It removes financial barriers and creates the opportunity for healing, growth, and emotional support.

The idea of gifts has always taken different forms because no two individuals are the same. From edible gifts that can be consumed with satisfaction, to material things such as clothes, gadgets, accessories, or even cars that the receiver will always have around, the range is endless. Not to mention cash gifts, which never go out of style. 

Nowadays, people also give gift cards, where the receiver has the freedom to pick what they want from a store or platform. But sometimes the most valuable gifts are those that help us heal, grow, and feel supported. Imagine not having to worry about how to cover the cost of therapy when you truly need it. That is what a therapy gift card offers.

A therapy gift card works just like a bookstore voucher or spa package. It is the act of paying in advance for someone’s therapy session or sessions. It is not about forcing therapy on anyone, but rather about creating an option and easing the financial burden that often stands in the way. For many people, financial constraints are the main reason they do not seek therapy, even when they know they need it. A therapy gift card provides a way around that barrier while showing a deeper kind of care.

Beyond the personal level, the benefits of therapy gift cards also extend to society as a whole.

Accessibility: While awareness of therapy and mental health is on the rise, affordability remains a challenge. Many people want therapy but cannot afford it. Others may assume therapy is only for the wealthy and do not even attempt to find out the cost. The 

 shows otherwise, but the hesitation still exists. A therapy gift card removes that hesitation and gives someone the chance to experience it firsthand. 

Validation: Human beings often struggle to be vulnerable. Some people are not naturally expressive with their emotions, and they rarely open up about what they are going through. Gifting a therapy card communicates care at a deeper level. It says, “I value your emotional well-being, not just your surface needs.”

Stigma reduction: One of the ways to deal with stigma is to normalize mental health conversations. By making therapy something that can be given as a thoughtful gift, we take a step toward making it mainstream. It helps reshape the narrative so therapy is not seen as something to be ashamed of but as part of self-care.

Like every gift, giving a therapy card should be done with intentionality. If it is presented carelessly, it may be misinterpreted. However, when given with thoughtfulness, it can be a powerful gesture in the right situations:

Someone adjusting to a major life transition such as new parenthood, relocation, or retirement.

A friend or colleague who has hinted at wanting therapy but is hesitant because of cost.

A partner who is struggling with a mental health challenge that also impacts the relationship.

The value of a therapy gift card lies not just in the gift itself, but in how it is presented. The intention may be good, but the delivery is just as important. It should never be presented in a way that makes the person feel “broken” or labeled. Instead, it should be framed as an empowering option for self-care and growth.

Pair it with a personal note: Explain why you thought of this gift and how you hope it serves them. Keep the tone warm and caring, not diagnostic.

Emphasize choice: Make it clear that the therapy card can be used whenever they are ready. There should be no pressure or timeline attached.

Frame it as self-care: When informing someone about the therapy gift card you got them, avoid making it sound like a diagnosis of a mental health condition. Instead, present it as an opportunity for rest, reflection, and growth just like a spa day or a wellness package, but with a deeper impact.

A therapy gift card is more than a voucher. It is a gesture of care, support, and validation. By offering it, you are not only removing financial barriers but also sending a strong message that mental health matters. When given with thoughtfulness and sensitivity, it has the potential to make a lasting difference in someone’s life.

Find all the answers to your questions about Tranqbay’s therapy gift card 

Therapy gift cards go beyond presents; they show care, remove barriers to mental health support, and can be the perfect gift for well-being.

A Therapy Gift Card Could Be the Best Gift You'II Ever Give

Wondering how much therapy costs in Nigeria? For a long time, therapy was seen as something only the wealthy could afford. In this article, we’ll explore the cost of therapy in Nigeria, the factors that influence pricing, and what you can expect whether you choose online or in-person sessions.

A long-standing myth that has been repeatedly challenged in mental health conversations is the accessibility and affordability of therapy. For years, many assumed therapy was a luxury reserved for the wealthy. Without verifying the facts, this assumption kept countless people from even considering therapy when their mental health was in crisis.

Today, the narrative is changing globally. In Nigeria, therapy is no longer hidden in the background. It is gaining visibility through organizations, platforms, and professionals who are committed to promoting mental health. Platforms like TranqBay have pushed therapy to the forefront, creating avenues for individuals to connect with licensed therapists and counsellors in a transparent and structured way. This has made it easier for people facing 

anxiety, depression, trauma, or everyday stress 

to finally seek support without feeling therapy is out of reach.

The cost of therapy in Nigeria is not fixed. It varies depending on several factors, including the professional involved, the type of service, the modality chosen (online or in-person), and even the location. Generally, therapy sessions in Nigeria can start from as low as ₦3,000 on some online platforms and rise as high as ₦80,000 or more for consultations with psychiatrists in private hospitals.

It is also important to emphasize that a lower fee does not equate to lower quality of care. Many therapists intentionally keep their rates affordable to reach more people, and platforms often provide options that balance expertise with accessibility. What matters most is finding the right professional who meets your needs.

as a case study. Tranqbay operates as a marketplace that connects clients to a wide range of licensed therapists, counsellors, and psychologists. On the platform, you can see each professional’s “starting from” price. Some therapists begin at ₦5,000 per session, while others list fees between ₦7,000 and ₦15,000, depending on their expertise and experience. Clinical psychologists and senior practitioners sometimes charge higher, with listed sessions reaching into the mid-teens or beyond.

This flexibility helps clients plan according to their budget and needs.

When deciding on therapy, it is important to know the available modes of engagement. Typically, there are three main options:

Online therapy: Sessions conducted via video or audio calls. These are often more affordable and convenient for people who cannot attend in person.

Physical therapy: Face-to-face sessions at a clinic or office. These usually cost more because of location and overhead costs.

Hybrid therapy: A combination of online and physical sessions, allowing flexibility and continuity of care.

Online Therapy vs In-Person Therapy: Answering Your FAQs

Several elements determine how much you will pay for therapy in Nigeria:

Type of professional: Psychiatrists usually charge the highest because they are medical doctors who can prescribe medication. Clinical psychologists and psychotherapists often cost more than counselors, while therapists may vary depending on their training and specialization. If you’re wondering about the difference between these professionals, check out this detailed 

Experience and expertise: Highly experienced or specialized therapists may charge higher fees.

Location: Services in Lagos or Abuja are often more expensive than those in smaller cities.

Mode of therapy: In-person sessions generally cost more than audio or chat-based therapy.

Session length and packages: Standard sessions are about 50–60 minutes, but shorter sessions and package deals may reduce the cost per session.

Sliding scale options: Some therapists offer reduced fees based on financial need, or provide discounts for students, young adults, or bulk bookings.

Online entry-level sessions: from about ₦3,000.

Marketplace options (e.g., TranqBay): from ₦5,000 to ₦30,000+ depending on the therapist.

Private practice with clinical psychologists: between ₦15,000 and ₦57,000.

Psychiatrist consultations: from ₦25,000 up to ₦80,000 or more for first visits.

Therapy in Nigeria is no longer an inaccessible dream. With platforms like TranqBay and others, people now have a clearer understanding of costs and can make informed decisions. While prices vary, the important fact is that therapy is not exclusively for the rich; there are affordable options available, especially if you explore online sessions, packages, or sliding scale offers.

The real step is to prioritize your mental health. If cost has been your main barrier, know that with a little research and comparison, you can find therapy options that suit your budget and still provide quality care. Whether you’re dealing with stress, relationship challenges, or more complex conditions such as anxiety, depression, or trauma, affordable therapy in Nigeria is possible.

Wondering how much therapy costs in Nigeria? This article explores prices, from affordable online sessions to private consultations with therapists.

How Much Does Therapy Cost in Nigeria?

Cognitive Behavioural Therapy (CBT) is built on the idea that our thoughts shape how we feel and act. We have over 60,000 thoughts each day, but how many of them are we truly aware of? More importantly, how many are harmful or limiting? Left unchecked, these thoughts can shape how we feel and act, often trapping us in cycles of anxiety, stress, or low self-esteem.

This is where Cognitive Behavioural Therapy comes in. it helps you unlearn negative thoughts and behaviours and adopt healthier thinking patterns and habits.

Cognitive Behavioural Therapy is a type of talk therapy that focuses on the relationship between thoughts, emotions, and behaviours. It is based on the idea that our thoughts strongly influence how we feel and act. One core principle is that psychological issues are partly based on problematic core beliefs, which influence how we view ourselves and the world.

Imagine waving at a friend and they don’t wave back. One way to interpret it is that they simply didn’t see you, which you might easily shrug off. Another way is to assume they’re ignoring you or don’t like you, which could leave you feeling sad, rejected, or even angry.

CBT helps you identify these negative or distorted thoughts, test whether they are accurate, and reframe them into something healthier

CBT can help anyone who struggles with unhelpful thoughts or behaviours. You do not need a diagnosed mental health condition to benefit from CBT. It is useful for anyone who wants to learn how to overcome negative thinking patterns and improve daily functioning.

CBT can support people experiencing a variety of challenges, including: 

Eating disorders such as bulimia or anorexia

on these conditions to learn more about how CBT can help.

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Consider Sarah’s story to understand CBT better. Sarah went through a painful friendship breakup. Since then, she kept thinking that she was not a good friend. Each time she reflected on it, she felt sad and withdrawn. She avoided reaching out to new people and even her existing friends because she feared she would only hurt them.

Her mother encouraged her to seek therapy. In her sessions, her therapist introduced her to some common CBT techniques, which unfolded in four steps:

The first step is awareness. Sarah identified the thought that troubled her most, that she was not a good friend.

Next, she examined whether this thought was a fact or just an assumption. Sarah remembered friendships that lasted years and friends describing her as kind and supportive. Her therapist helped her see that one failed friendship did not define her as a bad friend. She realized she had been generalizing one experience into a permanent label.

Together, they created a more balanced perspective. One friendship might not have worked out, but that did not mean she was a bad friend. She had positive experiences before and could build new friendships in the future. This new way of thinking felt lighter and more hopeful.

Finally, Sarah took a small step by reaching out to an old friend for coffee. When she did, she realized she could maintain meaningful connections. Her actions began to reflect healthier thinking, reinforcing her new mindset.

Sarah ’s story shows that CBT is about noticing unhelpful thoughts, questioning them, reframing them into healthier perspectives, and taking small behavioural steps that strengthen a positive mindset.

Become more self-aware and recognise harmful beliefs

Develop coping skills for stressful situations

Manage symptoms of mental health conditions

Improve communication and manage relationship conflicts

Even without a mental health condition, CBT can help you manage everyday stress and improve how you respond to challenges.

Getting started with CBT does not have to feel overwhelming. Whether you are exploring it on your own or with professional guidance, there are simple ways to begin.

Books, podcasts, and online materials can introduce CBT techniques such as journaling or thought records.

A licensed therapist trained in CBT can guide you through a structured process. Sessions are usually limited in number and flexible. Using question-and-answer methods, the therapist helps you gain new perspectives.

CBT works best when applied daily. Writing down thoughts, questioning them, and trying small behavioural changes gradually rewires thought patterns.

To make your therapy successful, be open and honest by sharing your thoughts, feelings, and experiences, and be willing to try new approaches. 

Set clear goals to help you stay focused and understand what you want to achieve. 

Follow your treatment plan carefully, as skipping sessions can disrupt progress. 

Be patient, because change takes time, but consistent effort leads to results. 

Complete any homework your therapist assigns between sessions, as it reinforces what you learn. 

Communicate openly with your therapist if progress feels slow, and discuss possible adjustments to your approach or even consider changing therapists if needed.

Ultimately, the success of CBT depends on both the therapist and the person undergoing therapy.

Our thoughts hold power, either keeping us stuck in fear, guilt, and self-doubt or leading us toward growth and resilience. If negative thoughts weigh you down, CBT may be your first step toward clarity and healing. You do not have to take that step alone. With Tranqbay, you can begin your first session or schedule a consultation today.

How to Let Go of Negative Thoughts and Emotions

Try easy CBT techniques that support mental health, reduce anxiety, and help you build a healthier, more balanced mindset.

Simple CBT Techniques to Improve Mental Health

Stress is something we all experience, but sometimes it sneaks up on us in ways we don’t even notice. It’s not always the big events or obvious problems that wear us down. Often, it’s the small, everyday habits we develop that quietly fuel our stress and impact our mental health. 

Recognizing these hidden stress triggers is the first step toward taking better care of yourself. In this article, we’ll explore 10 common habits that might be adding to your stress without you realizing it, so you can start making simple changes for a calmer, healthier mind.

10 Everyday Habits Quietly Fueling Your Stress

1. Constantly Checking Your Phone Especially Social Media

When you keep scrolling endlessly, your brain stays on high alert. This can increase anxiety and lead to unhealthy comparison with others. Social media is great, but stress can sneak in when you check your phone constantly without breaks or rest — and you might not even realize it’s causing your stress. To understand more about the hidden ways

Ignoring your own boundaries to please others is unhealthy. While it feels good to make others happy, overcommitting at the expense of your mental health creates pressure that drains your energy over time.

3. Skipping Breaks or Pushing Through Exhaustion

Many people don’t know how to take proper breaks. They keep pushing through exhaustion because they believe there’s no time to rest. This habit wears down your strength and increases stress.

Two people sitting together and drinking coffee.  

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4. Relying on Caffeine or Sugar to Get Through the Day

Some people constantly look for quick energy boosts to stay productive. Enjoying caffeine or sugar can boost energy but overreliance may increase stress, worsen anxiety and disturb your natural mood balance.

5. Avoiding Difficult Conversations or Bottling Up Feelings

This might seem normal, but it’s a subtle habit that causes stress. Many people have a lot to say but avoid sharing their feelings because they fear being dismissed. Instead, they suppress their emotions. This causes stress to build up inside and often leads to unexpected emotional outbursts.

6. Living in Productivity Mode Without Mindful Rest

Constant multitasking and focusing on tasks without intentional rest reduce your ability to manage emotions. It also increases your stress levels. Mindful rest isn’t always physical, it can be mental too, like closing your eyes, meditating, or taking a short nap. Many people don’t give themselves this kind of rest, which worsens stress.

A woman lying on a bed with her eyes open, appearing thoughtful or restless.  

7. Sacrificing Sleep or Disregarding Sleep Quality

Good quality sleep is crucial for emotional and mental health. Many people wonder why they feel stressed or tired even after resting, but they don’t realize that sacrificing sleep or neglecting its quality over days or weeks is a major cause. Prioritizing sleep is essential for stress management and wellbeing.  If you’ve been sacrificing sleep or struggling with rest, learn more about why sleep health should be your priority in our 

8. Spending Time with Negative or Toxic People

Sometimes stress isn’t caused by your own actions but by the people around you. Being surrounded by toxic or negative people can drain your energy and increase your stress, even if they don’t say or do much. Their negativity affects your mental health more than you realize.

9. Being Harsh, Self-Critical, and Lacking Self-Compassion

It’s common for people to focus on their flaws and weaknesses. They often speak negatively about themselves and are unkind in their self-talk. This lack of self-compassion feeds stress and lowers self-esteem.  If harsh self-criticism is one of your habits, learning how to improve your

 can make a big difference in reducing stress

10. Neglecting Small Moments of Joy and Playfulness

Some people become so rigid and serious that they don’t allow themselves to enjoy small moments of fun or playfulness. Ignoring these simple joys means missing out on important stress relief and emotional balance.

Stress may feel like an unavoidable part of life, but understanding the habits that quietly feed it gives you the power to take control. By becoming aware of how everyday actions, you can start making choices that reduce stress and support your well-being. 

Remember, mental health isn’t about perfection; it’s about progress and kindness toward yourself. Small changes can lead to big improvements in how you feel each day.

to book your first session or speak with a licensed therapist today.

Discover 10 everyday habits that may be quietly increasing your stress and learn how to recognize and change them for better mental health and wellbeing.

10 Everyday Habits That Could Be Fueling Your Stress Without You Knowing

Panic attacks can feel overwhelming and frightening, whether you’re going through one yourself or watching someone you care about struggle. While this article isn’t a miracle cure or a substitute for professional help, it offers therapist-approved strategies to help you regain control when anxiety takes over and everything feels too much.

Panic attacks are sudden bursts of intense fear or discomfort.  It’s commonly linked to 

, though it can also occur in people without a diagnosed condition. 

It often starts subtly, with a racing heart and shallow breathing. A sudden wave of heat washes over you, and suddenly, everything around you feels overwhelming (too loud, too bright, too fast). You can’t quite put your finger on it, but it’s as if your body is under siege, even though you might just be sitting in your living room or standing on a familiar street corner. 

That feeling right there, could be a panic attack. If you’ve ever experienced one or watched someone go through it, you know just how frightening it can be. 

Panic attacks can last anywhere from a few minutes to half an hour and often come with symptoms like:

A feeling of losing control or going crazy

A sense that something awful is about to happen

A man with a weary expression, appearing physically and emotionally exhausted.

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Panic attacks can be managed, and you can actually stop one in its tracks, even while it’s happening. You don’t have to just sit there and wait for it to pass. Consider the following gentle, research-supported strategies to help you and guide your body back to a state of calm.

It might feel like your breath is working against you, but it’s actually your best friend in this moment. By practicing controlled breathing, you can send a message to your body that the danger has passed even if your mind is still racing.

The Cleveland Clinic emphasizes that deep breathing is one of the easiest and most effective ways to soothe your body during a panic attack. It helps stabilize your heart rate, enhances oxygen flow, and disrupts the body’s fear response.

Inhale through your nose for four seconds

Exhale slowly through your mouth for six seconds

Repeat this a few times, taking your time. Allow your body to find its rhythm.

When panic starts to creep in, it’s common for your mind to drift away from the present. That’s where grounding techniques come into play; they help you reconnect with the safety of now.

 which many therapists and organizations like The Anxiety and Depression Association of America (ADAA) recommend. It gently shifts your focus outward.

Remember, the aim isn’t to fix the panic, but to ground yourself so it doesn’t sweep you away.

This might sound a bit unusual, but it can be really effective for many people. Holding an ice cube, splashing cold water on your face, or using a chilled compress can jolt your nervous system back into regulation.

This triggers the diving reflex, which can really help slow your heart rate and restore a sense of calm, especially during a panic attack.

It’s like hitting a gentle reset button where your body gets a clear signal that it's safe to come down. It might sound straightforward, but it’s surprisingly effective.

4. Talk to Yourself Like You Would a Friend

The trick about this is that you have to say it out loud. 

“I’ve been through this before, and I made it out okay.”

“I’m not in danger, even if it feels that way.”

There’s no shame in being kind to yourself when everything feels chaotic. That inner voice can be a real lifeline.

Stopping a panic attack in the moment is great, but finding ways to reduce their frequency is even better. 

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Therapy, especially Cognitive Behavioral Therapy (CBT), can help you dig into the root causes and develop lasting mental tools.

Mindfulness practices like journaling, breathing exercises, or guided meditations can train your body to stay grounded.

Regular exercise, even just a light walk, helps your nervous system find its balance over time.

Keeping track of your triggers in a notebook or app can reveal patterns you might not have noticed before.

None of these are quick fixes, but they build resilience and with them, you gradually start to feel stronger.

Panic attacks can lead you to make some pretty unhelpful choices, so there are things you should steer clear of:

Don’t try to force it to stop. The more you struggle against the wave, the longer it tends to last.

Don’t isolate yourself if you’re feeling unsafe. Reach out to someone you trust or find a calm space.

Learn how to recognize the signs of a panic attack and discover simple, expert-backed ways to calm yourself during overwhelming moments.

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