You’ve certainly heard of different types of challenges circulating on social media – abdominal plank challenge, month-long detox, 3-day cardiac diet, 7-day metabolic boost, etc. Today, we invite you to embark on an experience that focuses on mental health.
The expected result of this 30-day challenge is a reduction in depression and anxiety and a boost in your self-confidence. You will be happier with your life and happier. Blackouts and work-related stress will be a thing of the past for a long time. So, shall we begin?
Why is it important to take care of mental health?
Mental health includes emotional, psychological, and social well-being. It affects the way we think, feel and act. It also determines how we deal with stress, interacts with others, and make choices. Mental health is important at all stages of life, from childhood through adolescence to adulthood.
Over the years, if we face problems at work or home, our thinking, mood, and behavior might be affected negatively. That is why it is very important to find the best solution to increase our resistance to daily pressure. Indeed, improving your mental health will take time, which makes this 30-day challenge a great tool to take care of yourself.
Note: The experience is to complete one task per day that will help you focus on your own personality, develop your thinking, and achieve a better quality of life. You are free to modify your program according to your needs.
How to take the 30-day challenge to promote your well-being?
For the best results, follow four basic guidelines:
1. Don’t think it’s selfish. When we take care of ourselves, we not only have more energy for others, but we tend to be more focused and more involved.
2. Rely on a friend. When we share our goals with others, our responsibility increases.
3. If you miss a day, don’t give up on the challenge. Even if you’re only doing 25 or 15 days, it’s still an improvement over the previous month.
4. Continue in the same vein afterward. Boosting your well-being is an ongoing process, so adopt a new habit or two that changed your mood for the better.
The coming month demands that you focus on self-care and finding ways to make physical and mental health a bigger part of your life, which may seem like a lot to you but in practice, you will find that it is. quite simple. Daily reminders, whether you write them down in your calendar, add them as events on your phone, or put notes on your bedroom mirror, will help keep you on track.
Day 1 / Write down your goals
Get an agenda and write down your goals for the next 30 days. What do you want to accomplish with this 30-day mental health challenge? Plus, mark where you are now and track your progress.
Day 2 / Write down one thing you can change in your routine to improve your mental health
What’s the one thing you can change in your routine to feel better? So devote your day to finding the answer.
Day 3 / Create a music playlist for the times when you need comfort
Music is one of the best self-care tools you can enjoy. Pick songs that will help you relax – upbeat and happy, whatever resonates and matches your mood.
Day 4 / Meet a friend
Call one of your friends. Eat a good meal or go for a walk together. You can do anything as long as your interaction with him is positive.
Day 5 / Go to bed an hour earlier
Did you know that getting enough sleep can improve your immune system, memory, and mood? Go to bed an hour earlier than usual tonight. You will be amazed at what this gesture can do for your body and mind.
Day 6 / Declutter your house
A cluttered house can easily stress you out. Today, start reorganizing your shelves, doing some general cleaning, and putting some of your stuff away. Also, get rid of waste to free up additional space. And while you declutter, listen to some nice music. Finally, donate or recycle items you never use. It will definitely give you a sense of accomplishment.
Day 7 / Plan something fun to do
Whether it’s a movie marathon, a trip, or a bike ride in the park, write yourself to a cooking class. In short, plan something fun to look forward to today.
Day 8 / Go for a walk
Walking for 30 minutes in a natural or urban environment has been linked to lowering stress hormone levels and improving mood. Getting your blood flowing will release feel-good endorphins.
Day 9 / Make a list of the things you are grateful for
No matter how your day has gone, take the time to write down some things that you are grateful for. Make it a daily habit and you will experience more positive emotions, feel more alive, sleep better, express more compassion and kindness, and even have a stronger immune system.
Day 10 / Take care of yourself
Treat yourself. You can go for a haircut, visit a spa, or watch your favorite TV show. Take care of yourself today by doing something you love.
Day 11 / Train for 30 minutes
Reduce your stress and improve your mood with a workout. Working out outdoors is a great idea to clear your mind.
Day 12 / Take a nap
Want to take a nap? Sleeping can be part of your stress-relieving self-care routine.
Day 13 / Clean your inbox
If you end up with an inbox full of spam or letters you don’t want to read, do a cleanup and unsubscribe.
Day 14 / Take an online course on mental health
Listen to a mental health podcast and fuel your mind. Define the issues that are related to what you are going through now.
Day 15 / Make a special gesture to a friend or loved one
Did you know that gift-givers reap more psychological benefits than recipients? Doing a selfless act can help you feel satisfied.
Day 16 / Try a breathing exercise
People who are often stressed do not breathe deeply, which affects both body and mind. For today’s challenge, focus and make sure you take deep, refreshing breaths that release tension and open your lungs. Count down from 10 while breathing slowly. Try this technique before a meeting, in the car, or before saying hello to your kids or partner after a long day.
Day 17 / Refrain from consulting social networks
Detox throughout the day, avoiding glancing at your social media profiles. Your best bet is to log out. In fact, social media can be an unhealthy distraction that promotes feelings of depression and anxiety. Note how you feel the evening after the break.
Day 18 / Do yoga
Yoga is not just for losing weight or becoming more flexible. In fact, this practice helps you focus on what is going on in your mind and how you are feeling.
Day 19 / compliment someone
Be nice to someone. It could be a stranger, a colleague, or a friend. This not only makes others feel good but also improves your self-confidence. Giving a genuine compliment makes you look good in others.
Day 20 / Practice a favorite hobby
You can for example knit, doodle, color, blog, cook, or do whatever you want.
Day 21 / Store your wardrobe using Marie Kondo’s method
Clean your wardrobe of what you no longer wear, following the Marie Kondo method. Decluttering will give you instant relief and promote your mental health.
Day 22 / Eat healthy all-day
It’s no secret that if you eat right, you feel great. In this context, you can easily plan your meals with easy recipes full of vegetables.
Day 23 / Drink only water
Avoid carbonated drinks, fruit juices, and coffee. Instead of them, try drinking 8 to 10 glasses of water. Still, if you really need your morning coffee to get started, that’s okay. Just use the rest of the day to hydrate yourself well with water.
Day 24 / Meditate for 5 minutes
Try to meditate for at least 5 minutes. It will help you clear your mind and maintain your sanity.
Day 25 / Correct something that is bothering you
Have you been planning on repairing the door handle or zipper on your fitness bag? But you just haven’t found the time to do it? Do it today. This way, you will clean up the mess around the house and in your head.
Day 26 / Spend an evening without a phone
Did you know that the blue light coming from your phone screen can disrupt your sleep hormones? So replacing your device with a new book will give you better quality sleep.
Day 27 / Say no at least once
When you always say “yes” it will only lead to stress and negative emotions. So stop feeling guilty. By saying “no” you are saying “yes” to the things you want to do and to personal care. You can say “I would love to but just can’t” or “I have to turn down this opportunity today, thank you”.
Day 28 / Kiss your pet, your partner, or your friend
Be cuddly. Kiss your loved ones to lower the stress hormone cortisol and increase the bonding hormone oxytocin. What does it mean? You will feel more relaxed and happier!
Day 29 / Evening without television
Tonight, avoid turning on the television and instead focus on something you really enjoy doing. It could be reading a book, preparing a meal, baking a pie, or learning a new language. Use your time to develop any skill.
Day 30 / reflect on the last 29 days
Finally, it’s the last day of the mental health challenge and it’s time to reflect on what has changed for you. Did you achieve your goals? What were your favorite days? What experiences do you want to repeat next month to maintain your sanity?