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Information and advice for young people in Suffolk


Week Four!

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Week Four!

Posted by on 19 February 2018

Day 22 – Do some karaoke and belt out some tunes


(Gif animation of teenager singing on sofa) via GIPHY

Why is this good for your emotional health & wellbeing?

Singing eases stress – when we sing along to lyrics of a song it helps us to express our feelings and keeps us socially connected.

How to complete this challenge: Let lose with our karaoke playlist. (You can find karaoke versions of your favourite songs on YouTube.)

Day 23 – Focus on a project or task you have put off for a while 

Why is this good for your emotional health & wellbeing?

Life can be full of overwhelming challenges and problems that can be hard to deal with, but it’s often during these difficult times that we really learn about ourselves and what we can achieve. Giving yourself a project or challenge will help you develop your problem-solving skills, keep your mind focused and build your confidence.

How to complete this challenge: Is there a project or problem you have put off? Now is a good time to have a go at it! Don't be afraid to ask for help getting it started.


(Image above is of a 'Round Tuit'- Many times you have said "I'll do it as soon as I get around to it". Now is your chance, now you can do it - now at last you've got a round tuit!) 

Day 24 challenge - Try some Yoga or Tai-Chi

Why is this good for your emotional health & wellbeing?

Yoga, and Tai-Chi (which is a form of Chinese martial arts), are good activities to do if you’re feeling stressed or anxious. They give you a gentle body and mind workout focused on your breathing which strengthens and relaxes the body, and they include some meditation to help calm the mind.

How to complete this challenge: Find free beginners Yoga or Tai Chi tutorials on YouTube you can try. We found these videos which you might like: 

Watch this YouTube video Yoga with Adrienne: 'Yoga For Complete Beginners - 20 Minute Home Yoga Workout!'

Try some Tai Chi with this video 'Tai Chi Daily - 14 minute Tai Chi Routine'.

Day 25 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 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 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 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 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 - Give yourself a mirror pep-talk, tell yourself 3 positive things you like about you!

Why is this good for your emotional health and wellbeing?

We often put ourselves down by comparing ourselves to others – our friends and favourite celebrities.

Be nice to yourself - no one is perfect, we are all unique with our talents and how we look.

This is what makes us special.

There is only one of you in this world, so learn to love who you are.

How to complete this challenge: Try telling yourself some of these…

  1. I am strong
  2. I can do this
  3. I am pretty
  4. I deserve to be happy
  5. I deserve to eat
  6. I will survive this.

Young Minds have a good advice to Believe in yourself

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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