The 30 Day Mental Health + Self Care Challenge

Hello, hello, hello!

So, I’ve decided to create my very own 30 Day Mental Health Challenge. If you’re willing to try it out, feel free at any point. 🙂

Down below, I will be giving you 1 activity to do everyday, for the next 30 days. So, if you begin today, you’re 30 day will be up on the 20th of January 2021. Mind you, you don’t have to get involved, this is just a little challenge set out for a few of you. If you get involved, then great! This challenge was created to strengthen your Mental Health over the festive period. As we all know, it has been an incredibly difficult year, but we will all pull through this together. If you don’t think you’re capable enough to do the full 30 days of activities, that’s completely fine, you can target your own number. Perhaps 10? Or even 15? Do it in your own pace and remember, it’s there to help you and keep your mind as busy as possible. The challenges are not hard, you may feel like some are easy, but that’s the whole point of it – they are there to make you feel accomplished and to get you into a little routine. Many of these activities won’t last longer than an hour. If you’re able to do it, great. Thank you! 🙂

TODAY – December 21st – Drink 4 glass-full of water. That’s it, that’s the first challenge. Easy enough, right?

December 22nd – Go out for a walk. This all depends on where you live in the world and the restrictions. So, if you’re not allowed to leave your apartment/house/flat, try and aim for 1,000 steps inside.

December 23rd – Try some meditation. If you’re not a fan of meditation, that’s fine, no worries at all. Whenever you’re free on this day, give myself a message and I’ll find a 5-10 minute meditation challenge for you. 🙂

December 24th – Go to sleep 30 minutes than you usually do. Change things up a little, we all love change. So, for example, if you usually go to sleep at 11pm, on this day, go to sleep at 10:30pm. Have a better nights sleep!

December 25th – Christmas Day! 🎁 I know many of you will be busy during Christmas Day. So, because of that, I will make this challenge a little easier for you. As the festive time is all about family and love, the challenge will be FaceTime/Phone/Text a member of your family. If, for unfortunate reasons you’re not able to, give myself a message and I’ll have a chat with you. And you know what? That counts!

December 26th – Boxing Day! 🥊 After a day full of eating, drinking and spending some time with your family members, I will make this challenge a little more relaxing for you – Listen to your favourite musician. If you have an album, great. If you have their music on your phone, awesome. We all have access to YouTube! If you can listen to a whole album, that’s the goal. Put your feet up, feel the music and relax. 🙂

December 27th – Today, you’ll be writing an ESSAY! Just kidding, but it does involved writing, unfortunately. Grab yourself a piece of paper, a pen/pencil and write down something great that’s happened to you in the last few days. So, this can be an activity you did on Christmas Day/Boxing Day or even before the festive period. Think of something that made you laugh or smile, and write it down.

December 28th – So, day 8 of the challenge. And for today, you’re going to set YOURSELF a goal for something. Rather than listen to my challenge, today, you’re going to do something YOU want to do. If you need any tips, feel free to message me and I’ll find you something to do! If you can, give yourself a goal/challenge, then accomplish it. Don’t make it too easy! 😉

December 29th – Quite possibly the most difficult challenge yet. On the 9th day, you’re going to ask for help. I have decided to stick this in the middle as you don’t have to think about it for a long time. Also, after the day is passed, you can breathe and relax. You feel like you’ve accomplished something by asking for help. This will give you extra motivation to continue on with the challenges and make it to Day 30. Now, before I continue… as I’ve seen with my own eyes, many of you don’t have anyone to go to for help, no family members and no friends. This is where I’ll come in and help you out. I consider myself your friend. I have spoken to a lot of you over the past few months and it’s been fantastic. If you believe that you don’t have nobody to turn to, my PM’s are open for you and it will count as a challenge completed. But, this is also a challenge that reconnects people together. If you’ve fallen out with any family members, this is the time for you to call/text them. If you’ve just had an argument with your father/mother/brother/sister/grandparents, reconnect with them, make things right. What if you’ve already seen them for the last time? And the last conversation you had with them was an argument? I don’t want this feeling to get into your head, but at times like this, family needs to come together and build a stronger connection. To that family member or friend you’ve fallen out with, give them a text, give them a call and reconnect. Let bygones be bygones, agree to disagree if you must, but don’t let your last conversation be an argument. Ask for forgiveness, ask for help and rebuild that relationship.

December 30th – For some of you, reconnecting with a family member or a friend can be a daunting task and it may take every emotion out of you. So, today, it’s going to be a lazy day! Stay in your PJ’s all day, make yourself a drink, grab some snacks, because today, you’re going to have a film day. Grab 2/3/4 of your favourite films, put your feet up and enjoy!

December 31st – New Years Eve! 🎊 The last day of this torturous year. What a ride, ey? Before the first day of the new year, you’re going to unfollow all of the negative social media accounts that brings you down. So, go through your Facebook, Twitter, Instagram or whatever other social media you’re on, go through all the accounts and subreddits you’re in… and unfollow/unsubscribe as many accounts you deem negative. Start the new year off right.

January 1st – HAPPY NEW YEAR! 🎈 Let’s start off a new year with a good challenge, shall we? As usual, many people start off a new year with a diet. Well, we are going to do the same thing, but not as hardcore as some people. Today, you’re going to make yourself a health lunch. Get some vegetables, salad and fruits and make yourself something nice to eat. Even if it’s as simple as a tomato and lettuce sandwich, it counts, it’s healthy!

January 2nd – Donate something to a local charity. So, for the 2nd day of the year, you’re going to give back. Remember that box of toys that’s laying about upstairs? That DVD you never watch? That grey hoodie you never wear? Or what about that TV you never use? Donate, donate, donate! Many people around the world will be without nothing, how about start the new year off right by donating to others who are in need? It will not only make them happy, but you will feel incredibly accomplished and happy with yourself. You would have helped someone out, it’s a brilliant feeling, believe me.

January 3rd – Read a book! Before you ask, no, you don’t have to read the whole book. If you’re able to and have enough time, try and get through 20-30 pages. By doing so, it will keep your mind occupied and busy, thus will allow you to concentrate on the book, rather than what’s going on inside your mind. Take it one page at a time, put some relaxing music on in the background and relax!

January 4th – In the day, you can do whatever you want, it’s a free day! But, that being said, in the night, how about you have a phone-free night? Technology has ruled the entire world for the past few years, but will it hurt by going 1 night without it? Put your phone down and do something else. Watch a film? Listens to some music? Have an early night? Exercise? Meditate? Anything but the use of technology!

January 5th – Clean your house/flat/apartment! How many of us has walked home to find ourselves in front of a massive mess? Clothes are everywhere, the beds not been made, papers everywhere etc. Guilty! So, for today, clean up the house as much as you can. It won’t only make your house look much nicer, but it’ll make you feel much, much better with a cleaner house.

January 6th – Give someone a compliment. And when I mean someone, I mean anyone! Your neighbour, the post-man, the cashier, your family member, your friend… anyone! The compliment can be as simple as “I like your shirt today”, done! By doing so, hopefully it will turn into a habit, that you will start to give a compliment everyday.

January 7th – 30 minutes of Yoga. Oh no, that dreaded Y word! We all knew it was going to come… 😉 Many of you won’t be too familiar with Yoga, if that’s the case, give myself a PM and I’ll fetch you a decent Yoga workout for 30 minutes. At the end of it, I hope you will feel much better, more relaxed and calm and hopefully, a new hobby!

January 8th – Now, this is an interesting one. I will want to know how many people have been following my little 30 day challenge. So, on the 8th of January, you’ll be creating a post on Reddit. To be exact, the post will be published on this sub (r/mentalhealth). But, what will you be publishing, you ask? Well, YOUR post will be about the things you are thankful for. So, for example… on the 8th of January, I will be creating a post myself. I will name the post “I Am Thankful For #30DayChallenge” and list everything I am thankful for. For example, family, friends and everything that’s close to my heart. Before you ask, no, you don’t HAVE TO do this, you can simply PM me and tell me what you’re thankful for there. There’s no pressure at all to complete each and every task on this list. Do as many as you can! 🙂

January 9th – This is a unique challenge for both genders, males and females. So, for the females, you’re going to have a makeup-free day. You don’t have to apply makeup, go through the day with not a single drop of makeup on. You’re beautiful the way you are, you don’t need to plaster yourself with foundations. Be yourself, be natural. And for males… well, we don’t tend to use makeup. So, for you… it’s going to be an easy one, if you usually wax or gel up your hair, go without! Let your hair flow down and be natural. This challenge is to show that you don’t need to impress anyone, you’re beautiful the way you are and if nobody can accept that, then that’s on them, not you. 🙂

January 10th – Today, you’re going to adopt a new habit/hobby. It can be anything! What is that one thing you’ve always wanted to try? I’ll give you a few examples…. knitting? Drawing? Gardening? Board Games? Try cooking different meals? Play some cards? Video games? Absolutely anything. If you find something to be interesting, give it a shot. 🙂

January 11th – This is going to be an interesting one…. Learn a new language! “Oh dear” I hear some of you say… nightmare! Well, you’re all in luck. As a fluent Welsh 🏴󠁧󠁢󠁷󠁬󠁳󠁿 speaker, I will happily teach you a few words/sentences! If you’re in need to learn some Welsh words, that’s all you have to do is PM me and I’ll teach you as much as you want! Other languages you could possibly learn is Spanish, French, German, Italian, Portuguese…. there’s many you can learn from!

January 12th – An easy little challenge for you today. As soon as you wake up in the morning, grab a piece of paper and a pen. You’re going to write down a quote or a motivation speech that means a lot to YOU. After you finish writing it down, stick it in a place where you go to every hour. So, your refrigerator? On top of your TV? On the wall? On the mirror? Anywhere. Every time you go to these locations, you’ll be reminded of that quote/speech. 🙂

January 13th – Send out a random friendly text. To who, you ask? That is entirely up to you! When I mean anyone, ANYONE! To whoever you love, thankful or grateful for, give them a random text or message. It doesn’t have to be a big text, it can be as small as you want it to be. This can be to someone who you haven’t spoken to in a long time, a former co-workers, a former school friend, your neighbour, anyone!

January 14th – Do a random act of kindness. An easy but meaningful task for today. Any random act of kindness, for example, opening the door for someone, giving someone some flowers, help someone with grocery, to a chore for someone, give your dog/cat some attention. Just a little random act of kindness. It’s much better when you don’t expect anything in return, do it for your own happiness. 🙂

January 15th – Oh god, I’m going to say it, I’m going to say it…. it’s time for a…. WORK OUT DAY! That being said, I wouldn’t necessarily call it a work-out “day”, more like a 30 minute work-out session. I understand some of you don’t tend to do this as you don’t have the motivation for it, but try your best. These workouts don’t have to be long, do as many sets and reps as you can. For example… planking for 1 minute (2 times), 1 minutes worth of sit-ups (3 times), 1 minute worth of press ups (3 times) and a few more, that’s it! I’m not asking you to leave your home to do this, you can do it in your own lounge, bonus!

January 16th – Joke Day! This is a challenge to make you feel good, and hopefully, laugh a little. Think of a joke (a funny one 😉) and as soon you have, PM me the joke! I want to hear all of your favourite jokes. 🙂

January 17th – Today, you’re going to Treat Yourself. Go for a walk and if you see an ice-cream of a doughnut stand, go buy something. You’re going to treat yourself to something you always wanted. You’re going to be kind to yourself, you’re going to be there for yourself (as you always should). Let out all the “what if’s” and do something you always wanted to do. Ladies, remember that purse you saw online? Treat yourself to it! Guys, remember that video game you saw in the shops? Treat yourself! Today, it’s all about you and your happiness. Don’t think twice, just go for it. 🙂

January 18th – Give some spare change to the homeless + donate to charity. I don’t know about you, but where I’m from, there are a lot of homeless people about and it’s upsetting to see. If you live in the middle of nowhere and not able to give to a homeless person, don’t worry, how about donating to a charity online? I’m not asking you to give $100 away, only if you’re able to give them a dollar/pound. To you, it may only seem a small about of money, but to them, it’s everything. With that dollar, they’re able to get something to eat or drink, because of YOU. If you see someone struggle, you help them out, you don’t step over them. And this goes out to everyone, if you’re struggling, get it out of your system, there are people out there who will help you. This can be someone on social media or a professional. We are here to listen to you, we will help you out as much as possible. Do you know why? Because we care.

January 19th – Write down everything positive about you. Yet another writing challenge, I know, sorry! Once again, grab yourself a pen and paper and trot down everything you love about you. So, your smile? Hair? Eyes? Personality? Your clothes? Your taste in films/music? Your kindness? Your ability to never give up? Anything that comes into your mind, write it down. 🙂

January 20th – THE LAST DAY! ❤️ The final day of the 30 Day Mental Health And Self-Care Challenge. That went quick, didn’t it? From the 21st of December to now, I hope you feel accomplished. If you’ve made it this far, I cannot thank you enough for following my little challenge. I hope it’s kept you all occupied, busy and a distraction from all the negative thoughts. So, for the FINAL day… you’re going to do something for the future. Sounds a little weird, doesn’t it? Well, this time next year, I will be doing the 30 Day Challenge again. Today, you’re going to write a letter to your future-self. This letter is going to be written to yourself for this time next year. As you’ve completed the 30 Day Challenge, write down everything you’ve learnt about yourself and how you’ve managed to make it this far. This time next year, you’ll be opening the letter and it will remind you of the person you once were and how much you’ve changed. Believe you me, when someone is feeling down and unhappy, it’s incredibly hard to stick to a routine as there seems to be no motivation for anything. By completing this challenge, you’ve not only shown me, but you’ve shown yourself how strong and disciplined you are as a person. This time next year, you’ll open your letter and it will all come back to you. You’ll be reminded how far you’ve come and where you once were.

Thank you all for reading! If you’re not able to do each challenge, that’s completely understandable, do as many as you can. If you need any help, let me know and I’ll do my best to provide you with the best resources. Other than that, have a great day, stay safe and best wishes to you all. Oh yeah, I forgot…. drink some water!!! 😉

Thanks guys. 🙂

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