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Information and advice for young people in Suffolk

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Week One!

Home » My health » 30 Day What's Up Challenge » Click here for Week One Challenges 1 - 7 Share page:

Week One!

Posted by on 19 April 2020

Day 1 Challenge - Listen to some mood-boosting music.  

Listening to some feel-good music is a great challenge to get you started with the '30 Day Whats Up Challenge'.

Why is this good for your emotional health and wellbeing?

Music is a powerful thing – it stimulates the body’s natural feel good chemicals (endorphins, oxytocin), helping to energise our mood, manage stress levels, express our feelings, increase our memory and reduce our pain levels – wow that’s awesome!

How to complete this challenge:

We have put together a playlist of some of our favourite feel-good tunes that you can listen to from The Source Youtube channel: Whats Up playlist Here's a preview ;)

There's a theory that listening to...

  • Blues and Reggae - makes you feel less nervous.
  • Rock and Punk - gives you an energy boost.
  • Classical music - calms you and increases your brain power.
  • Heavy Metal - helps with low self-esteem, but is not good if you're feeling stressed out.
  • Country music - is more likely to make you feel sad.
  • Music from musicals - helps you feel inspired.

Try listening to all different types of music to see which helps you when your feeling stressed, anxious or low.

This video is really good to watch for those moments when you are feeling down day and want to feel better about yourself: 

Day 2 Challenge – Write 3 things you plan to achieve while at home or after lockdown? 

Why is this good for your emotional health and wellbeing?

Giving yourself aims and goals helps you stay focussed and motivated. Reminding yourself of what you have achieved or how far you have come to reach that goal, will make you feel more confident about yourself and what you’re capable of.

How to complete this challenge:

They don't have to be big things but do try to make them achievable. This could include things like – I'd like to laugh more with my family or friends, start a hobby, make something, teach yourself to dance or learn to play an instrument! 

We have put together some questions that might help you think about goals you can do at home or the things you took fore granted and you can't wait to do when things go back to normal: 

  • What am I good at or like doing and want to do more of?
  • Where would I like to go after lockdown?
  • What can I do now that would make me feel happier?

It could be something health related like help to stop smoking - go to

Day 3 Challenge - Create a schedule to plan your daily routine for the next week

Why is this good for your emotional health and wellbeing?

A daily routine can help us to feel more in control to cope with change and the unpredictable things that life throws at us, as well as making things feel more doable when we have a little structure in place to follow. Sticking to a schedule helps us to make room for the things that are important to us, to form and healthy habits, and reduce our stress levels as it keeps us organised. So no matter how busy your week maybe, it's well worth spending time planning your daily schedule.  


How to complete this challenge:

Make sure you take time to plan your weekly schedule includes:

  • What time you will wake up and go to bed each day
  • When to cook and eat your breakfast, lunch and meals
  • What time to have breaks if you are studying at home
  • Time spent for exercise and relaxation
  • And it is important to include things like family time and time spent connecting with friends.
  • Don't forget to add any house chores to keep your physical environment together and avoid family arguments where possible – things like tidying up, walking the dog, helping with washing and cleaning.

YoungMinds Charity has tips for creating a routine during self-isolation -

Day 4 - Avoid watching the news for 24 hours. 

Why is this good for your emotional health and wellbeing?

The media we consume daily has an impact on our thinking, behaviour, and physical and emotional health. We can get caught up in news about big global events – like now when most of the news we're hearing is about the Coronavirus.

It is important to stay up to date with what’s happening in the world, but watching too much news can start to make us feel anxious, and if you’re already feeling anxious, the news is just going to increase these feelings, so take a break from the news and limit how much you watch.

How to complete this challenge:

 News tips

Tips to help stop the news making you feel anxious:

  1. Before watching the news check how you’re feeling!  If you feel anxious or pessimistic avoid the news until you feel calmer. 

  2. If the news triggers symptoms of anxiety or depression, ask a close friend or loved one to filter the news for you.
  3. Avoid the evening news as this can make you feel anxious before going to bed and cause trouble sleeping.

  4. If you feel panicky after watching the news recite some positive words or a song lyric. Maybe sing the lyrics to 'Somewhere over the Rainbow' (good right now). Or say to yourself - "I know what’s happening in the world, but I am not going to let it worry me. I will stay strong." 

  5. Write down your worries in a notebook, then put it away and let it go.

  6. Watch out for fake news stories going viral on social media that may contain some truth, but aren't 100 percent true. 

    See BBC advice to help young people spot fake news
Day 5 Challenge – Tell someone how you feel! Are you feeling down, worried, stressed or anxious? 

Why is this good for your emotional health and wellbeing?

It is a good to be open about our feelings. Keeping things bottled up can be unhealthy if you don't talk to someone. How many times have you said you’re OK, when asked, but really you are not! Try talking to a friend or relative about how you are feeling – not everyone will understand what you are going through, but letting your feelings out will release tension, and help you not feel alone with your thoughts.

How to complete this challenge:

At times like now it is important that we share our thoughts and feelings with trusted adults, friends and family. If you don't have anyone you feel you can talk to about what's on your mind speak to Kooth who offer a friendly online chat service to support 11 to 25 year olds in Suffolk. Also see our emotional wellbeing support page

Need to talk male 01 

Go to


Day 6 Challenge - Teach yourself a new skill 

Why is this good for your emotional health and wellbeing?

Learning helps you become more open to change, and helps keep your mind and body engaged (so you don't get bored). It makes you smarter through new knowledge or experiences, and learning a new skill can feel exciting and rewarding - it can help you discover hidden talents that you didn't know you had.

How to complete this challenge:

If you had all the time in the world to learn something new what would it be? Now is a good time to try doing that something. Maybe you have thought about learning a new language, dance or how to play an instrument?

Here are some ideas for learning a new skill:

Learn these two football skills at home in 3 minutes:

Learn to read music - With Myleen Klass

Learn to play a Ukulele or try free guitar lessons for 3 months via (Check their T&Cs before signing up).

Learn a new language from a free language App like Duolingo  

Learn to draw basic anime (japanese cartoons): 

Learn to dance with DanceEast free online classes Or for Strictly Come Dancing fans try these dance tutorials: How to do the strictly and Strictly Keep Dancing Challenge

Day 7 Challenge - Get creative – doodle or do some colouring-in 

Why is this good for your emotional health and wellbeing?

According to research, colouring-in and doodling - anything creative has a calming effect on our mind and body. It reduces our stress levels and nurtures a different part of our brain which allows us to explore ideas and express feelings.

How to complete this challenge:

Not sure what to do? Try exploring these free online resources:

Try some Line doodling


Free colouring-in worksheets: 


Love-NHS-Heart-Poster - illustration by Millie Marotta

Color-My-Heart-Happy-Coloring-Page - from Dawn Nicole Design

Get arty online via the Childline website Art Toolbox

Grow your own rainbow! - with kitchen roll, felt tip pens and water.  It's a simple idea, but fun to do! :)

Well done if you managed to complete all these challenges, but don't worry if you didn't do them all. 

Now you have finished your first week of challenges, go to Week Two challenge page

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