A guide to the challenge

Day 1: Think about prioritising you. You can’t just give, ask what do you need?

Day 2: Self-reflect. Take time to reflect, how things are going for you. Are you thriving/ surviving/struggling?

Day 3: Keeping moving/ exercise. Exercise reduces feelings of stress and anxiety and leads to better sleep and mood. Try a short walk, quick run, stretches, a workout, gardening, cleaning or yoga.

Day 4: Deep breathe. Find a moment to breathe slowly and deeply. Breathing out longer than we breathe in makes us feel calm. Deep breathing exercises also provide many health benefits.

Day 5: Belly breathe. Inhale deeply, right down into your stomach, until it sticks out.

Day 6: Relax. Take a moment to kick back and relax, whether lying or sitting down.

Day 7: Walk. Take a break and breathe in fresh air. Doing this daily is ideal.

Day 8: Be in nature. Go somewhere tranquil and green.

Day 9: Prepare for a good night’s sleep. Try these simple steps: Establish a routine, cut out caffeinated drinks, avoid drinking and smoking before bed. Reduce noise and light in your bedroom.

Day 10: Cut out light. Investing in a blackout blind can improve quality of sleep.

Day 11: Global Wellness Day #ThinkMagenta Try this affirmation: ‘Today, my intention is to be kind to myself and others. To show empathy and practice self-love and selfcare. I care about my wellbeing.’ Day 12: Laughter. It starts a chain reaction in your body, which reduces the stress hormones. Don’t hold back.

Day 13: Healthy eating habits. Avoid ‘comfort’ or ‘junk’ food when stressed. See our calmer diet tips on page 30.

Day 14: Eat for self-care. Cutting out stimulants, such as coffee, can have a positive impact on our mood.

Day 15: You’re midway – rest & relax. Find time to stop.

Day 16: Not a healthy eating challenge, but a wellbalanced diet. Eat less junk, focus on nutritious food.

Day 17: Are you avoiding what you need most? Ask yourself what you’re avoiding and why. Make small changes one step at a time.

Day 18: Self-care is not selfish. Whatever you choose to do, it’s your time.

Day 19: Take a break . Do something fun.

Day 20: Mindfulness.

1) Set your intentions for the day upon waking.

2) Breathe before eating and savour each bite.

3) Stretch your body every hour.

Day 21: The stress bucket.

Ask for help before situations that cause stress get too much.

Day 22: Avoid burnout. Use the ‘Three R’ approach: Recognise, Reverse, Resilience.

Day 23: Journalling. Write in a Gratitude diary.

Day 24: Affirmations. These can help us to feel more empowered and in control.

Day 25: Let yourself rest. Even five minutes can help calm the nervous system. Day 26: Get grounded.

Connecting with nature can improve our mental and physical wellbeing.

Day 27: Self-compassion . Don’t beat yourself up about the little things, try taking a positive out of any wrong turn.

Day 28: Gratitude reminder. List in your head the things you are thankful for.

Day 29:What’s good for the soul. Nature, loved ones, a good book – time time out to do what you enjoy.

Day 30: YOU DID IT! Relax.

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