Success should feel rewarding, but for some, every achievement brings doubt and the pressure to be perfect. Mark’s story shows how these feelings can affect mental health, relationships, and everyday life, and how seeking help can change things.

Mark walked up to the podium, smiling as he received the award for successfully implementing a project at the office. Yet as soon as the thrill of celebration faded and he was left alone in his room, panic settled in. A quiet fear whispered that people would soon discover it was only luck, that he had simply been fortunate, not truly capable, and that he was a fraud.

The achievement felt small, almost stolen from a more deserving colleague. Instead of basking in his success, Mark left the award in the a hidden corner so it would not constantly remind him of what he believed was undeserved recognition. He was exhausted from feeling this way every single time he achieved something. 

The next day at the office, Mark convinced himself that he had to double his efforts. He needed to work harder, arrive earlier, build stricter routines, and constantly push himself further. But deep down, this wasn’t just about keeping up at the office; his self-doubt and perfectionism crept into every part of his life. All of this was done to cover up his fear that he was not as smart or capable as people thought. Although the pressure was draining his body and weighing heavily on his mind, he could not bear for anyone to see through him. Sometimes he wished he could believe he was wrong about himself, but the thought felt impossible.

Thinking about everything, he realized it was not just about feeling like a fraud. Wasn’t it only the other day that perfectionism nearly cost him everything? He had missed an important deadline because he kept polishing and tweaking a project, trying to make it flawless. That delay could have cost the company a major client, and it nearly cost Mark his job.

What saved him was a friend, the one person who constantly reminded him to take breaks, breathe, and celebrate his wins. But Mark never allowed himself to believe the praise. Each time he was complimented, he deflected with the same line 

“I’m just lucky. Anyone could have done it.”

He remembered his childhood, how his parents only praised him for perfect scores, for being strong, for never showing weakness. In his family’s view, vulnerability was a foreign language. Every child was trained to hide imperfections, insecurities, and flaws, because only perfection was considered worthy of opportunities. Anything less meant failure and disappointment.

Somehow, everyone around him then reinforced the same idea. Their sharp words would always push him into a pattern of hiding away in his room, studying relentlessly, and striving for more. In the process, he missed out on the joy of childhood and the chance to build sweet, carefree memories.

Now, as an adult, all he could was admire his boss, someone he had grown close to, who, though smart, lived with ease and took both work and life in stride. Mark longed for that kind of freedom. 

Maybe it would have been bearable if it had stopped at that, along with impostor feelings and the weight of perfection were 

, sleepless nights, irritability, and a sadness he couldn’t shake. Gradually, his relationships started to feel the impact. He cancelled plans, ignored calls, and snapped at the people closest to him. Friends drifted away, his partner grew weary, and even at work, his colleagues see him as distant and unapproachable.

One night, alone in his room after another long day, Mark scrolled mindlessly through social media and came across an article on 

striving for excellence versus perfectionism

impostor syndrome and how to deal with it.

 He finally agreed these were the names for what he had been feeling. Line after line, it felt as though someone had been following him, documenting his private battles. The article ended with a gentle suggestion: 

That night, he didn’t sleep as he kept rereading the piece, torn between doubt and hope. Though it was a battle for someone of his nature, eventually, he decided to try.

Therapy didn’t erase the feelings overnight, but it gave them names and loosened their grip. Over time, Mark began to believe in himself and in how deserving he was and these reflections helped him shift his mindset and behavior. At every opportunity, he went through the things he had written down from his sessions and reflected on them:

Accept praise and simply say “thank you”

Take regular breaks instead of overworking

Reconnect with friends and nurture your relationship

Recognize that mistakes neither make you unworthy nor equate to failure

Set achievable goals instead of aiming for perfection

Practice self-compassion and positive self-talk

Change came quietly, like the day he put the award back on the shelf, no longer a symbol of fraud but of growth. It also improved his relationships with his partner and those around him.

The causes of self-doubt and perfectionism are different for everyone, from childhood experiences to personal expectations. The impact can be the same, including anxiety, strained relationships, and constant self-criticism. Mark’s journey shows that recognizing these feelings and seeking support, such as therapy, can help anyone move toward growth and freedom.

Prioritizing mental wellness means reaching out for support when you need it. You can start with an 

 to guide you toward the support that suit your needs.

 for more insights to help you improve your well-being.

Mark struggled with self-doubt and perfectionism despite his achievements. Follow his journey to overcoming fear, rebuilding relationships, and finding freedom.

Overcoming Self-Doubt and Pressure to Be Perfect

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

Originally posted on February 10, 2025, updated for World Sleep Day 2025.

In honour of World Sleep Day, let's revisit an important conversation on sleep and its impact on mental health.  A perfect reminder that sleep plays an essential role in overall well-being. 

Did you know that more than 45% of people around the globe struggle with sleep problems? It seems like sleep has become a luxury that many of us can’t afford anymore.

World Sleep Day annual event, put together by the World Sleep Society, highlights just how crucial quality sleep is and addresses various sleep-related issues. For 2025,  it is scheduled for Friday, March 14, 2025 with the theme "Make Sleep Health a Priority." 

In addition to raising awareness,  activities like exhibitions and community events are designed to encourage everyone to prioritize their sleep.

Medical experts suggest that adults should aim for 7 to 8 hours of sleep each night. However, research indicates that many adults actually get less than five hours of sleep per night. 

What many people fail to recognize is that sleep deprivation can lead to serious consequences, including a weakened immune system, difficulty concentrating, and an increased risk of mental health issues. 

It's essential to rethink our approach to sleep, treating it as a vital and scheduled part of our lives rather than a luxury we indulge in only after everything else is done.

Many individuals mistakenly believe that sleep deprivation and insomnia are the same, but they are distinct conditions.

Sleep deprivation occurs when you don’t get the amount of sleep your body needs to function well, often due to stress, a hectic schedule, poor sleep habits, or lifestyle choices.

Insomnia, however, is a medical condition where a person has trouble sleeping even when they have enough time and a comfortable environment to do so. It is a sleep disorder that makes it difficult for you to fall or stay asleep.

Not getting enough sleep doesn’t just leave you feeling tired; it can have significant effects on your health and daily life. 

Some of the most common consequences include:

Your body does much of its repair and strengthening during sleep. 

When you don’t get enough rest, your immune system becomes weaker, making you more susceptible to infections, colds, and other illnesses.

Insufficient sleep hampers your brain’s ability to process and retain information, leading to:

3. Increased Risk of Mental Health Issues

Chronic sleep deprivation has been associated with anxiety, depression, and even more severe psychiatric disorders. 

Sleep is crucial for emotional regulation, and without it, mood swings and irritability can become more common.

large_consequences of sleep deprivation

medium_consequences of sleep deprivation

small_consequences of sleep deprivation

thumbnail_consequences of sleep deprivation

consequences of sleep deprivation

4. Strained Relationships and Reduced Productivity

When you're lacking sleep, your interactions with others and your productivity can suffer. You might:

Have difficulty keeping up with conversations

Experience a drop in performance at work or school because of poor concentration

The effects of sleep deprivation can show up physically in unexpected ways, such as:

Increased risk of heart disease and obesity

The positive news is that you can take actionable steps to enhance your sleep habits and mitigate the adverse effects of sleep deprivation. Here’s how:

Just like you schedule time for meetings, work, or social gatherings, make sleep a priority in your day. 

When you recognize sleep as a vital component of your health, you're more inclined to respect it as you would any significant obligation.

large_sleep deprivation

medium_sleep deprivation

small_sleep deprivation

thumbnail_sleep deprivation

sleep deprivation

2. Create a Sleep Routine That Works for You

Consistency is crucial. Develop a sleep schedule that fits your lifestyle and stick to it, even on weekends. 

A routine signals to your body that it's time to wind down, making it easier to fall asleep and wake up naturally.

3. Avoid Caffeine and Heavy Meals Before Bed

Caffeine and large meals can disrupt your sleep, so it's best to steer clear of them for a few hours before you hit the hay

Many individuals perceive sleep as a luxury or something they can forgo to be more productive. In truth, getting adequate rest enhances productivity, focus, and creativity, ultimately allowing you to achieve more over time.

It's all too easy to get lost in social media or work late into the night. Establish clear limits by turning off devices an hour before bedtime and committing to prioritizing your sleep over your online activities.

Regular physical activity can enhance sleep quality, but try to avoid vigorous workouts too close to bedtime, as they may keep you awake.

Sleep deprivation can be addressed not only through lifestyle modifications but also with professional assistance when necessary.

Therapists are essential in helping individuals tackle sleep deprivation, particularly when it’s linked to mental health challenges or unhealthy coping strategies.

large_speak to an online therapist

medium_speak to an online therapist

small_speak to an online therapist

thumbnail_speak to an online therapist

speak to an online therapist

At times, the underlying reasons for sleep deprivation extend beyond a hectic schedule or poor habits. 

If you’re facing ongoing sleep issues, mental health conditions like anxiety, depression, or stress may be contributing factors. In such situations, therapists can assist in various ways.

If you’ve tried the usual tips for better sleep but still find it elusive, consulting a therapist could be a vital next step. 

If sleep deprivation is a recurring problem, therapists can help you pinpoint long-term lifestyle adjustments that promote overall well-being. 

Their support can lead to lasting improvements in sleep by addressing both emotional and mental health needs.

Take a moment to reflect; are you getting enough rest? 

Sleep isn’t just about getting enough hours, it’s also about sleeping at the right time to align with your body’s natural rhythm.

By making a few adjustments to your daily habits, you can enhance your sleep quality and, consequently, your overall health and well-being.

So, the next time you feel the urge to stay up late scrolling through your phone or watching "just one more episode," keep in mind that your body requires rest to perform at its best. 

Make sleep a priority, and both your mind and body will appreciate it.

Wishing you a restful and healthy World Sleep Day!

If you're dealing with mental health challenges, you can begin your healing journey by visiting 

 to help you book your first session with ease.

: At Tranqbay, our goal is to enhance well-being by providing mental health care through expert services. 

Our articles are carefully researched and verified for accuracy with insights from mental health professionals and reputable organizations. 

They are designed for educational purposes and should not be considered a replacement for professional medical advice, diagnosis, or treatment.

World Sleep Day 2025 reminds us to prioritize sleep for better mental health. Learn how sleep deprivation impacts well-being and ways to improve sleep quality.

World Sleep Day 2025: Why Sleep Health Should Be Your Priority

One-on-one therapy sessions between a client and a provider to address personal concerns, emotions, and behaviors. 

Individual Therapy

Counseling sessions that involve multiple family members to address relationship dynamics, conflicts, and family-related issues.

Family Therapy

Therapeutic sessions conducted with a small group of individuals who share similar issues or goals, 
providing support and shared experiences.

Group Therapy

Therapy sessions involving couples to improve communication, resolve conflicts, and enhance the 
quality of their relationship.

Couples Therapy

A consultation session for clients who may be unsure of their needs and would like guidance on the best next steps.

Initial Consultation

Specialized therapy for children and teenagers to address age-specific emotional and behavioral 
challenges. 

Child & Adolescent Therapy

Trauma and PTSD can develop after experiencing or witnessing shocking, dangerous, or frightening events. Our specialized therapists help clients process traumatic memories, reduce triggering responses, and develop coping strategies to reclaim a sense of safety and control in their lives.

Work with trauma-informed therapists to heal at your own pace in a supportive environment.

Recover From Trauma Safely

Trauma and PTSD

Anger management therapy helps individuals who struggle with excessive or inappropriate anger responses. Our therapists work with clients to identify anger triggers, learn healthier expression of emotions, develop effective communication skills, and implement strategies to respond to frustration more constructively.

Learn healthy ways to understand, express, and control anger before it affects your relationships.

Manage Anger Constructively

Anger management

Social anxiety and shyness can make everyday interactions feel overwhelming and limit participation in important life activities. Our therapists help clients gradually build confidence in social situations, challenge negative thoughts about judgment, and develop authentic connection skills.

Work with therapists to reduce fear in social situations and improve your interpersonal comfort.

Build Social Confidence

Social anxiety and shyness

Attachment issues stem from early relationship experiences and can affect adult connections, creating patterns of anxiety, avoidance, or disorganization in close relationships. Our therapists help clients understand their attachment style and develop more secure, satisfying relationships.

Heal past wounds and build healthy emotional bonds in your relationships.

Support for Attachment issues

Attachment issues

Loneliness and isolation can significantly impact mental and physical health. Our therapists help clients address barriers to connection, develop social skills, process past relationship wounds, and build meaningful community involvement tailored to their personality and needs.

Reconnect with others and overcome feelings of disconnection and solitude.

Support for Loneliness and isolation

Loneliness and isolation

Communication problems can create misunderstandings, conflict, and emotional distance in relationships. Our therapists help individuals and couples develop active listening skills, express needs clearly, navigate difficult conversations, and build deeper understanding and connection.

Get professional help with issues related to communication problems in a safe and supportive space.

Support for Communication problems

Communication problems

Depression involves persistent feelings of sadness, hopelessness, and loss of interest that interfere with daily life. Our therapists provide evidence-based treatments to help clients understand depression's roots, challenge negative thought patterns, rebuild motivation, and reconnect with joy and meaning.

Get compassionate help for depression, emptiness, and when life feels too heavy to manage alone.

Support for Depression & Low Mood

Depression

Anxiety manifests as excessive worry, fear, and physical symptoms that can interfere with daily functioning. Our therapists provide evidence-based approaches to help clients understand anxiety triggers, develop effective coping strategies, challenge anxious thoughts, and reclaim freedom from fear.

Explore evidence-based strategies with a licensed professional to feel more calm and in control.

Find Relief From Anxiety

Anxiety

Relationship therapy addresses challenges in romantic partnerships, friendships, and family connections. Our therapists help couples and individuals improve communication, resolve conflicts, rebuild trust, deepen intimacy, and create healthier, more satisfying relationships.

Work with a therapist to improve communication, resolve conflict, and deepen your relationships.

Build Stronger Connections

Relationships

Self-Esteem issues involve persistent negative beliefs about one's worth, abilities, or lovability. Our therapists help clients identify the roots of low self-esteem, challenge self-critical thoughts, develop self-compassion, recognize personal strengths, and build a stronger, more positive sense of self.

Get professional help with issues related to self-esteem in a safe and supportive space.

Healthy Sleep Habits

News, Insights and Updates On Healthy Sleep Habits

Stay Updated

Main Menu

Resources

For Therapists

Popular Concerns

Main Menu

Resources

For Therapists

Popular Concerns