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30 Day Mental Health Challenge

Cropped view of a woman's thumb in front of a completed 30 days of challenge calendar.

30 Day Mental Health Challenge

“Mental health… is not a destination but a process. It’s about how you drive, not where you’re going.” 

~Noam Shpancer

Self-Care Sunday With Gabby

Hi everyone. How are you?

I have seen mental health challenges all over, and I thought why not write a post, sharing some so that you can participate in the 30 day mental health challenge. If you are wondering what a mental health challenge is, let me explain. A mental health challenge is basically where you take part in different activities each day, these activities are all centered around your mental health. It gives you the chance to figure out what works for you and what doesn’t, this is a great way to learn about self-care especially if you are now figuring out what your self-care routine is.

So, here is the list.

30 Day Mental Health Challenge: White sticky note with "Take a deep breath" written on it and  attached to a window.  In the blurred background is an office building.

1. Do a deep breathing exercise.

Take some time to just focus on your breathing. Something that helps me when my anxiety kicks-in is the box breathing. This is when you breathe in for 4 counts, hold for 4 counts, exhale for 4 counts and hold for 4 counts. It really helps when you are experiencing any tension, I always do my box breathing after a panic attack has happened. Most of the time we don’t think about our breathing, so doing some breathing exercises can always help you slow down in the middle of a hectic day.

2. Catch up with a friend.

Spending time with our friends can always boost our mood. It is so good to have a support system. I love hanging out with my friends, not only does it help me to clear my mind, but it also gives me the chance to vent to someone. So call up that friend that you haven’t seen in a while, grab lunch or dinner and just catch up.

3. Have something to look forward to.

Usually when we are so busy with work and school and other daily tasks, we don’t always schedule the time to do something fun. Is there something that you have been wanting to try but haven’t found the time for? Now is the perfect time to make plans to check it out with a friend or family member.

4. Find a new hobby.

All of us have the hobbies that we enjoy, but it can be so much fun to discover new hobbies. You can make a list of things that you are interested in and make time to explore them.

5. Go to a rage room.

So, rage rooms are so cool. It is basically a place where you can go and break a bunch of things. You can go with a group of friends or your family. This is a great way to get any stress out of your system.

6. Go to a yoga class.

Yoga is so great. I discovered yoga when I was in high school and I loved it ever since. There are classes that you can check out, or you can find a guided yoga session on YouTube. I use Eyes-Free Fitness on YouTube. Check them out here youtube.com/channel/UCSJCXbR__C7IztG4us-8Hjw

7. Make a healthy meal.

I love discovering new foods, and although I love junk food, my mom always makes healthy meals so it gives me the chance to figure out what I like and don’t like. You can make a salad, or look up healthy recipes to make at home. It doesn’t have to be a large meal, just as long as you enjoy it.

A young white woman is enjoying music with headphones on and her eyes closed.

8. Listen to some music.

I love music. I am always singing around the house. Playing some good music can help to boost your mood. Find or create a playlist with the music that you love and jam out. I have a positive vibes playlist that I like to play in the mornings, it always gets the energy flowing and helps me feel more productive.

9. Read a book.

I love reading and now that I am done with school I have more time to enjoy a good book. Reading can help you to clear your mind a bit. What are some genres that you like? Find a book that you like and just make some time to read it.

10. Take a walk.

Finally the weather is getting nicer. Now is the perfect time to go for a midday walk. You can take a walk after lunch to get some fresh air. I know that a lot of people are still working from home, so taking a walk will allow you to not only get some fresh air, but it will give you the chance to clear your mind and just enjoy nature.

11. Treat yourself.

So, it’s been a long week, it’s a Friday, and you are so tired but you are looking for something fun to do. What better way to wrap up the week than to treat yourself. You can go get your nails done, guys you can go to the barber and schedule time to do something that you enjoy. Have a glass of wine and kick back, get yourself a nice meal. I found that when things are stressful, I love ordering my favorite food, kicking back and watching some lighthearted funny shows or movies. Whatever it is that brings you joy, now is the time to treat yourself.

12. Develop a nighttime routine.

Sleep is so crucial and if you have been sleep deprived it can affect how do your day goes as well as your overall mood. Some ways you can develop a night time routine is, take a nice bath before bed, meditate, drink some herbal tea, do your skin care. I recommend celestial seasonings sleepy time tea, you can find it at your grocery store. Having a night time routine will help you develop a better sleep pattern.

13. Drink some water.

I only drink water, and sometimes on occasion I will drink a soda. Drinking water is so good for you. I know that some people really like sugary drinks but in the long run, it only causes you to be more thirsty. Please stay hydrated with a refreshing glass of water. Just writing that made me want to go grab some water.

An African American family with mom, dad and two young children are enjoying a board game.

14. Schedule a game night.

Schedule a game night for you and your close friends and family. Order some pizza and just hang out. It is important to have some fun and surround yourself with people who are good for your mental health.

15. Set a goal.

It doesn’t have to be a long-term goal, but you can set a goal for yourself to only drink water this week, or set a goal to go to the gym this week.

16. Cross something off your to-do list.

Need to schedule a doctors appointment? Now is the time to make that phone call.

17. Compliment someone.

They say that even if you are complimenting someone else, it still has a positive effect on you. You can also compliment yourself. Remind yourself that you are beautiful and you are worthy. Always remember to smile.

18. Meditate.

I love meditation. Whether you meditate in the morning before work or school, or you meditate in the middle of the day, meditation has such a huge impact on your mental health. It gives you the opportunity to pause and recenter yourself before you move forward in your day. I recommend Headspace. It is super accessible and it has a huge variety of guided meditations.

19. Catch up with a family member.

Similarly to catching up with a friend, you can also catch up with a family member. I always make it a goal to call my aunts or my grandfather. Whether it is a ten minute convo, or an hour long convo, chatting with a family member is so important. You can even ask them for advice if you are struggling with something in particular.

20. Do something outside.

Sit in the park and soak up some sun, or grab a coffee and sit outside. It’s important to change up your environment every now and then.

21. Schedule a date night.

Make some time for your loved one. Go to that new restaurant that you have been wanting to check out. Grab a drink.

22. Unfollow negative people on social media

This is a big one. Social media can be so toxic. Clean up your social media by unfollowing negative people. You don’t need that energy in your life. 🙂

23. Say no to something.

Maybe someone has invited you out, but you just want some time to yourself. It is perfectly okay to say no. It took me a while to learn that, but I finally realized how important that is for my mental health.

24. Step away from technology.

This is a hard one. Being a content creator this one can sometimes be a struggle, but I do enjoy working on other things without my phone. Make some time to work on a hobby or new skill that doesn’t require technology.

Three adolescent girls watch a funny movie at a slumber party.

25. Watch something funny.

I love comedy. Find a funny video or tv show that makes you laugh. Laughter is the best medicine after all.

26. Journal

I love writing. Writing down how your day went or finding journal prompts is a great way to decompress.

27. Do some reflection.

Reflect on the past 30 days and make a note of the things that you really loved and enjoyed. Did you find some new coping strategies? What worked and what didn’t work?

Conclusion:

How did you feel after participating in the 30 day mental health challenge? Let me know on social media. I hope you all have an amazing #SelfCareSunday and remember to spread love and kindness and let me know what you would like for me to write about next. 🙂

You can find all my socials here.

https://linktr.ee/Itss_g_

By Gabby Mendonca

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About The Author

An evening outdoor glamour shot of Gabby standing with her hand on her hip in a black gown. Her long dark loosely curled tresses are flowing over her right shoulder and down her back.
Gabby Mendonca

Gabby is a recent college graduate. She studied communications in digital media. When she isn’t busy with school, Gabby enjoys filming videos for her YouTube. She is very passionate about the performing arts, music, and acting. Gabby is also very passionate about advocacy and inclusion.

Image Descriptions:
  • Cropped view of a woman’s thumb in front of a completed 30 days of challenge calendar.
  • White sticky note with “Take a deep breath” written on it and attached to a window. In the blurred background is an office building.
  • A young white woman is enjoying music with headphones on and her eyes closed.
  • An African American family with mom, dad and two young children are enjoying a board game.
  • Three adolescent girls watch a funny movie at a slumber party.
  • The author’s photo is an evening outdoor glamour shot of Gabby standing with her hand on her hip in a black gown. Her long dark loosely curled tresses are flowing over her right shoulder and down her back.

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