30-Day Mental Health Challenge
Treat Yourself Like Someone You Love.
May is National Mental Health Month:
To celebrate Mental Health Awareness Month this May, Shawnee Family Health Center invites you to join our 30-Day Mental Health Challenge: A series of daily tasks to bring mental health to the forefront of your mind and allow you to take a moment for restorative self-care.
We will share a daily activity throughout the month of May and encourages you to share your journey with the community using the challenge hashtag:
#ShawneeMentalHealthChallenge
Daily Challenges: Week 1
1. Do a breathing exercise.
Focusing on your breathing and taking three deep breaths will create a sense of calm in the mind and body.
2. Try a 5-minute meditation.
Being alone with your thoughts can seem daunting but even a quick meditation can encourage a mentally clear and emotionally calm, stable state. As with sport, you become better at meditation with practice.
5-Minute Meditation You Can Do Anywhere
3. Try a yoga or stretching class.
Even light movement can reduce stress in your body and clear distracting or cluttered thoughts from your mind.
Yoga for Complete Beginners – 20-Minute Home Yoga Workout
4. Go for a mid-day walk at lunch.
A walk outside helps reset and re-energize you mentally and physically for the rest of your work day.
Health Benefits of Walking
5. Take 10 minutes to stretch during the workday.
Taking small breaks for yourself to show care to your body throughout the day helps build stamina and decreases feelings of burnout.
6. Drink more water.
Not only does hydration have a plethora of mental and physical benefits, but drinking more water gives you a healthy goal that is attainable every day if you maintain focus and stay mindful.
7. Go for a mindful walk.
Walking while observing your surroundings – without looking at your phone or listening to music – is a great exercise in being present.
Week 2
8. Spend time on a hobby.
What better way to boost your mood and mental wellness than to engage in a task you enjoy?
9. Listen to your favorite music.
Music has a powerful effect on the brain. Your favorite song can change your mindset and offer a mood boost.
10. Go to bed 30 minutes earlier than usual.
There’s nothing more important than sleep. You’d be surprised what an extra 30 minutes can do.
11. Have a phone-free night.
Unplug and recharge your body and mind. Increased screen time has been correlated with increased levels of depression. Putting down the phone could be a small step toward bettering your mental health.
12. Start a gratitude journal.
Write down something good that happens each day. Cultivating gratitude is a skill that enhances mental well-being. Unsure how to get started?
Tips on gratitude journaling
13. Give a shoutout to someone you value.
Celebrate them and your relationship. Both of you will feel good after this!
14. Take a rest day.
To maintain a high level of energy, productivity, and contentment, make time to get the rest your body needs. A rest day is beneficial to recharge for peak performance.
