Mental Health Challenge – Reviewed

A couple of weeks ago I set a mental health and well-being challenge and I said I would feedback about it and how I honestly got on with the challenge I set. I have included all the points and what ones that I managed. I will then share the impact and any changes I would make for me.

• Write down intentions that you have in relation to your mental health and well-being that you want to achieve over the next four weeks and place it somewhere you can see.

This was my first mistake, I started doing the activities without making my plan.

• Start the day with gratitude – tell yourself something that you are grateful for going into your day.

I did this but not every day, I noticed it changed my thoughts for the days on the days that I did it.

• Drink 8 glasses of water or more, starting with a glass in the morning before you have your coffee and breakfast. Drinking water helps to get rid of toxins that we do not need in our body, which helps us physically and mentally.

I did my best with this and it really makes me feel more alert.

• Eat well and regularly – like water we need food for our physical and mental self. If we have drops in our blood sugar levels from not eating, it can cause us to become more anxious and frustrated at things for little to no real reason. It can be as simple as snacking on nuts, seeds, fresh or dried fruits if you are not a big eater.

This is something I pride myself on, most days, I am still human after all!

• Take a moment each day to just pause. it can be when you wake up in the morning, just before you go to sleep or when you reach home in your car. The time or place does not matter as long as you take one minute to just be and not think about anything.

This was one of my favourites to do and made things seem to go smoother.

• Practice deep breathing. Take another minute or five if you can practice belly breathing, hands on your belly to feel the air go in and out. Take a big deep breath in, hold it for a moment, and then releasing it, fully. Notice how you feel after doing this.

I always believe in the simple things and how they can have a big impact when we are stressed we do forget to breathe fully so we are missing out on really replenishing our oxygen.

• Catch up with a friend or family member – even though we are more restricted and not able to socialise the way we used to, with apps like Zoom, it has helped bring us closer together even if we are further apart.

It would have been better if I had managed some more friends, but I did speak to some friends I haven’t spoken to in a very long time and this gave me such a good feeling.

• Get outdoors. Yes, it is winter and yes, depending on where you are in the world it is cold but even for ten minutes, wrap up and take in nature as it is.

I had planned to do a hike a month this year, I eventually got to my second one this year this week and it was really something I needed to get out myself and be outdoors.

• Drink tea. Green tea is the best but tea any tea in general has a calming effect on us.

I never needed an excuse to drink tea but I did take moments when I just sat and enjoyed my tea in silence with no other distractions and this was really calming for me.

1. Do at least one session of meditation or yoga. It may not be your thing, but it is extremely beneficial, and doing it once will impact your outcome at the end of the month.

I didn’t manage a yoga session but I did introduce a pose a week to start my day with that takes 20 seconds and completely manageable.

1. Do something that brings you joy or at least a smile to your face.

I spent time with my nephews and time writing messages in chalk around the school to say thank you to staff which made me smile.

1. De-clutter – that may be your wardrobe, your kitchen cupboards, or your mind. Spend some time cleaning out.

I worked through things I want and need to do, still one to work on.

1. Journal – I will do a post dedicated to this but if you have not experienced journaling, it is something to definitely start.

I journal at least once a week and use it to reflect on where I am at and what I am going through, I love my journal and think it is one of the best things that I do.

1. Order a takeaway, curl up on the couch and watch a movie.

Me shake shack, netflixs and Gary the dog, I need to do this more.

1. Exercise – this one does not have to be anything major. It can be dancing around your living room to your favourite song, a ten-minute home work out or whatever, as long as it raises your heart rate slightly.

I let this one slip but I do start my day with a short 10-minute walk with said Gary the dog, and it has given me the want to do more again.

1. Say ‘no’ to something.

I was due to join a webinar which I was interested in, but I had had a long day and I knew I would have a few more hours on my computer later so I said no to joining it. It made such a difference to how I was feeling and I even spent that hour reading instead.

1. Have a social media free evening – since the first lockdown last year and starting to post on my @living_eachmoment Instagram and Facebook accounts I have found I am spending a lot more time than before, just scrolling through posts that have no value to me. This one I have put in specifically for myself. This is one I have made so many plans to do but never worked, I know it is something I need to do.
2. Try a new recipe – if you are a person who can cook or not, there are simple recipes out there to try. You will feel a sense of accomplishment when you do make something, trust me.

I tried a new cupcake recipe and felt achieved about how nice lemon and raspberry cupcakes could be.

1. Draw, doodle, or colour in – do some form of creativity with your hands.

I started making buttercream flowers and it is my new love and something I love doing to take me away from everything else.

• Do something for someone else – you will be surprised how doing something kind for someone else can help you on your journey also.

I left chocolate for everyone at work on Valentine’s day with a little message on each, this made me feel really good.

• Be kind to yourself – think about what you say to yourself and if you would talk like this to your mother, best friend, child, and so on. If not, take time to reconstruct how you talk to yourself.

Something I have been working on myself is my value and worth so I have been talking and reflecting with myself about this and it is slowly starting to make an impact.

• Share a hug. If with restrictions you cannot, and you have a pet or a stuffed teddy, that can work. And if not, hug yourself, wrap yourself up in a blanket, feel the comfort and wrap your arms around yourself. Or a warm mug of something and give yourself your love.

Another reason to have more tea, I was on this with no issues 😊

• Listen to well-being podcasts or relaxing music.

I listened to different podcasts but couldn’t find one that fitted with what I was searching for at the moment.

• Be mindful of how you are sleeping and if you are getting enough. If not, seek ways to improve your sleep.

I have been more mindful of switching off before I go to bed, most nights, and not looking at my phone in bed. I am definitely starting to feel like I am getting better sleep in the last few weeks.

• Practise eating mindfully – savour your food and take note of the different tastes, textures, and feelings you get when eating.

I won’t lie I was not very good at this one.

• End the day on a positive note – remind yourself of good things about yourself and things you have achieved on that day.

I keep my question journal to fill out before bed as it reminds me to reflect and think of some positive things, and even if it is having a shower or eating dinner depending on where you are at, these are achievements.

I know reading through this you may be thinking why I came back and shared how I did and it may seem like I did lots from the list. But the truth is I did not really do that well with it and I know I could and should have done a lot more. We forget (me included), how important simple things are to us and our well-being. Yes, I have spent more time thinking about myself over the last couple of weeks, do I feel the better because of it, of course, but I know I still have to give myself a lot more.

Share your thoughts if you took up the challenge and anything else that we can add to make small changes that will have a big impact.