Take your followers on a 20-day challenge for better mental health. From deep breathing exercises and planning a healthy meal to setting mini goals and asking for help for something, this is a great way to get your followers to prioritize their mental health.
Inside The Bundle
The 20 Day Mental Health Challenge Bundle includes 20 beautiful images:
- Day 1 – Do a deep breathing exercise.
Count backwards from 10, breathing low and slow. Try it before a meeting, in the car, or before you greet your kids or partner after a long day.
- Day 2 – Catch up with a good friend.
Having a strong social support system is linked with a reduced risk of depression and high blood pressure, according to Mayo Clinic. And you’ll probably get a good recommendation on what to watch next on Netflix too.
- Day 3 – Schedule something to look forward to.
Plan a fun day later this month, whether you sign up for a cooking class, plan a mother-daughter movie marathon, or use the weekend to go on a mini road trip.
- Day 4 – Do 30 minutes of yoga.
Women who took twice-weekly yoga classes experienced a bigger decrease in chronic stress compared to a control group put on a waitlist, found a 2016 study published in the journal Cogent Psychology. If you can’t get to the gym, try this eight-part flow from Women’s Health.
***LINK TO INCLUDE IN POST: https://www.womenshealthmag.com/fitness/a19995711/yoga-routine-for-tight-hips/
- Day 5 – Plan a healthy meal.
It’s no secret if you eat well, you feel well. Not sure what to make? The Good Housekeeping Test Kitchen has you covered with easy, veggie-filled recipes. How does Grilled Chicken with Herbed Corn Salsa sound?
***LINK TO INCLUDE IN POST: https://www.goodhousekeeping.com/food-recipes/healthy/g154/healthy-dinner-recipes
- Day 6 – Ask for help with something.
No one can do it all alone. Tap into that support system for some assistance where you feel spread thin. After all, it takes a village.
- Day 7 – Listen to happy music.
In the car, at home, in the shower. Bonus points if you sing along!
- Day 8 – Say no to something.
Take a task off your calendar or move it to a more convenient or less stressful time.
- Day 9 – Go for a walk at lunch.
It doesn’t matter where you are either. Walking for 30 minutes in a natural or urban environment is linked with reducing stress hormone levels and improving mood, according to a 2016 study published in Journal of Environmental Psychology.
- Day 10 – Budget 20 minutes of spa time.
Whether it’s a manicure or a blowout, do whatever makes you feel good. “Not because of the superficial nature of it,” says Dr. Coons, “but when we tend to feel good about how we look, that also helps our wellbeing.”
- Day 11 – Practice a hobby you love.
Doodling and drawing increases blood flow to the reward circuit in the brain, according to a 2017 study out of George Washington University, but do whatever creative activity brings you joy: knitting, scrapbooking, journaling you name it.
- Day 12 – Unfollow negative people on social media.
Those influencer accounts who make you feel any bit less-than? See ya, won’t miss ya.
- Day 13 – Go to bed 30 minutes earlier.
Getting enough sleep can improve your mood, memory, and immune system, according to the Harvard Medical School Division of Sleep Medicine — all the more reason to pull on your comfiest jammies a little earlier.
- Day 14 – Drink water instead of alcohol or soda today.
You’ll save money and avoid empty calories. Win-win.
- Day 15 – Schedule a game night.
If you’re convinced Monopoly will only end in tears, try these two family-friendly GH Institute picks: Kanoodle Head-to-Head, a two-person puzzle game, and Blank Slate, a word-based challenge perfect for big groups.
- Day 16 – Set a mini goal.
Make sure you eat breakfast every day this week, or find a friend sign up for a 5K with you.
- Day 17 – Cross a lingering item off your to-do list.
You know that doctor’s appointment you’ve been meaning to make for months? Now’s the time to call and get it done.
- Day 18 – Compliment someone.
Put a little good karma into the world. Plus, this kind of “reward” activates similar parts of the brain whether it happens to you or someone else, according to a 2015 meta-analysis published in NeuroImage.
- Day 19 – Plan a night in with friends.
Whether it’s book club or a Bachelor viewing party, you’ll save money versus dinner out (and you can wear comfy clothes).
- Day 20 – Try a 5-minute meditation.
Download a free mindfulness app like Headspace and you can do it anywhere when you have a spare moment.