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Click here for Week Four Challenges 22-30

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Click here for Week Four Challenges 22-30

Posted by on 19 February 2018

Day 22 Challenge – Reflect on your day – think of 3 things that went well today or made you feel good

the bad days

Why is this good for your emotional health & wellbeing?

When things go wrong and you’re having a sad day, reflecting on the little things that were ok about your day can help you feel better and more positive. We can all have bad days but remember tomorrow is a new day and a step closer for things to get better.

How to complete this challenge:

Think of the things that were Okay about today? These can be big or small things, like – I went for a walk or found a new song to listen to that I like.  

Day 23 Challenge - Phone a friend or talk to someone about how you’re feeling

Why is this good for your emotional health and wellbeing?

Checking in on friends and talking to someone we trust about are feelings is important more than ever right now to help us to share our worries, and feel supported and less alone with our thoughts.  

How to complete this challenge:

Here’s some tips from Time to Change to help us support each other:

Time to change check in

  • Check-in on your friends - Pick a good time when neither of you are likely to be busy or distracted
  • Listen and reflect - What is worrying them or you. Be clear if you don't want to share what you have said with anyone else.
  • Ask questions - Offer or ask for advice and support.

This old Budweiser advert (before smartphones and Zoom) is a great reminder that checking how a mate is doing doesn't need to be difficult - a simple ‘What's Up’ still works…

Young Minds have a useful ‘Need to Talk’ section on their website to help you talk about a problem.

If you feel you don’t have anybody to talk to, you can get support from:


Day 24 challenge  – You're really important. Take time out for some self-care. 

Why this is good for your emotional health and wellbeing? 

Lock down has meant more time stuck on our own so it is a good time to improve the relationship that we have with ourselves and to focus on looking after our mind and bodies more - use this time to build your confidence by doing things that make you look and feel good :) 

How to complete this challenge:

Do things that make you look and feel better - cut your nails, shave, wash and groom your hair, put on a face mask, moisturise your skin, get a vitamin C boost by eating some fruit, change your bed sheets, sort out your clothes, tidy/clean your room.

These websites has more tips on how to look after yourself:

YoungMinds - Looking after yourself advice

Anna Freud - on-my-mind self-care

Create a self-care box - full of things that make you feel good about being you! You can include things in your box like:

  • Your favourite photos of you and your friends or family.
  • Items you like to see and smell.
  • Things you like to taste (like hot chocolate and marsh-mallows or cheesy biscuits!)
  • Things you like to touch or cuddle (like a cosy warm blanket, a cuddly cushion or your childhood teddy!) 
  • Things you like to listen to (your favourite playlist, maybe an old record or CD you like - tunes that remind you of a happy time you had with friends or family.
Day 25 Challenge - Make sure you get a goodnight's sleep tonight!

Why is this good for your emotional health and wellbeing?

Lack of sleep can put us in a bad mood and can be a cause of depression and anxiety if you’re not regularly getting enough sleep.

How to complete this challenge:

Prepare for bedtime tonight so that you sleep well and get more than 6 hours worth of sleep.

Tips to sleep better: 

  • Go to bed at the same time everyday - this is mega important for good beauty sleep.
  • Don't take naps in the day.
  • Create a nice sleeping environment - dark, quiet and cool
  • The more you move the better you sleep - keeping active helps you sleep.
  • If you can't sleep get out of bed and do something relaxing for a bit until you start to feel sleepier.
  • If you can't sleep because you are anxious write down your worries - list them and what you will do tomorrow to try and look at them.
  • Avoid using your smartphone or tablet device just before bed - the light from them can keep you awake.
  • Listen to some relaxation music or sounds of nature (like rain, sea or forest) before bed - if you have an Alexa or Google Home device in your bedroom you can ask it to do this.
  • Get enough daylight 
  • Avoid caffeine, alcohol or eating a big meal just before bed - not good for when you want your mind and body to switch off.

The below video and websites have some good advice on getting a good night's sleep: 


The Mix - How much sleep do I need?

Young Minds - Sleep Problems

Headspace - sleep hygiene tips

The Sleep Council

OneLife Suffolk - have a free wellbeing and sleep webinar for young people

Day 26 – Spend 30 minutes doing something that makes you feel happy!

Why is this good for your emotional health and wellbeing?

Finding something that makes you feel positive or that you enjoy doing can really help you to cope and stay positive when you are going through difficult times.

How to complete this challenge:

Do something you know that instantly makes you feel happier - like spending time with your dog or cat, chatting to a friend or relative that's always good at cheering you up, do an activity or hobby, watch a comedy show, listen to your favourite song on repeat, bake or make something! 

When I feel like things are getting on top of me and my emotions, I like going for a run. 

15 lessons in feeling more happy:

  • Learn to accept what you can't change
  • Start each day with a feel-good song
  • Be grateful for what you have
  • The more active you are the happier you'll feel
  • Do simple things you enjoy
  • Don't spend money you haven't got
  • See the best in people
  • Avoid the dramas - don't assume anything or take anything too personally
  • Help others if you can
  • Like yourself - and accept that not everyone will like you
  • Surround yourself with positive people
  • Ditch the pressure to be perfect - no one is
  • Be kind to yourself
  • Be daft, be silly and try to smile more
  • Just be where you are right now - forget what's happened, forget about the future - focus on the present one day at a time.
Day 27 Challenge - Make up a quiz and face-time friends and family to take part 

Why is this good for your emotional health and wellbeing?

Doing activities together online helps us to stay connected as much as possible with our friends and family during these odd times which is really important in keeping our spirits up.

How to complete this challenge:

Look online for trivia quiz questions you can ask your friends and family.

You could create a Eurovision song contest quiz as it would normally be held this weekend.

Or why not do a 'how well do you know me' quiz where you ask funny multi-choice questions to find out how well you know each other! Buddy Meter is one website where you can create a quiz that gets your friends answering things about you.


Day 28 Challenge – Cook yourself a healthy meal 

Why is this good for your emotional health and wellbeing?

What we eat can affect the way we feel, so eating healthier can improve your mood, give you more energy, help you think more clearly and keep us well.

How to complete this challenge:

Try making some healthy recipes.

This website has really good quick and easy recipes you can try and will sure to get you chopping up a feast.

Or if you craving for a curry take-away then have a go at making your own curry with these two recipes. Beware these curry recipes may not be suitable for those who don’t eat nuts:

Coconut Chicken Curry  

Easy Vegetable Curry  

You can find more easy recipes to try out your cooking skills on the Onelife Suffolk website also have simple cooking videos you can follow for easy dinner recipes 

Why not create your own pretend restaurant experience at home to show off your cooking with family…

  1. Choose Your Cuisine and pick a catchy name for your restaurant
  2. Create a menu – don't forget the drinks menu or a non-alcoholic cocktail menu. You can use these templates from Word: Menu template 1 and Menu template 2
  3. Prepare table decor, lighting and an all-important ultimate playlist to play in the background of your meal.
  4. Notepad and pen to take orders from family
  5. Don’t forget to serve the bill for their meals at the end.

Week 4 - just two more challenges left to go.


You have done Amazingly well to get this far and you have nearly made it to the end of our '30 Day Whats Up challenge'  Here are your final two challenges...

Day 29 Challenge - Say thank you to someone who helps you

Be Kind and Say Thankyou

Why is this good for your emotional health and wellbeing?
Saying thanks (showing gratitude) helps you to appreciate the people who care about you who we may take for granted. Also showing gratitude and kindness to people we care about helps us to build stronger relationships with them.

How to complete this challenge:

This week it 's Mental Health Awareness Week (18-24th) and the theme this year is 'Be Kind', so this Say Thank you challenge is a good way to help show kindness to those around us.

Send a thank you message or card to a friend, relative, teacher or key worker and let them know you are grateful for the kind things they do for you.

The Mental Health Foundation have this resource pack for things you can do to show kindness for Mental Health Awareness Week,

You can also get involved with Suffolk County Council's new 'Suffolk Says Thanks' Campaign which is being launched today and includes a 'Gallery of Thanks' where you can share your thank you pictures and videos, and download posters.

Day 30 the final challenge is – Look back on all of the challenges and choose one to do again! 

Congratulations if you managed to get through all 30 of our What’s Up Challenges. Don’t worry if you didn’t complete all the challenges, the main thing is that you had a go.

We hope our 30 Day Whats Up Challenge has improved your emotional wellbeing and helped you to stay positive and connected with others! 

And remember...

If at any point you and your friends need a bit of a feel-good boost you now know you can come here and do some what's up challenges at anytime you need them.


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