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Information and advice for young people in Suffolk

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Week One!

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Week One!

Posted by on 26 January 2018

 Day 1 – Listen to some mood-boosting music.

This is a great challenge to get you started. If you're not sure what to listen to here is a playlist of our favourite feel good tunes, go to The Source Youtube channel: Whats Up playlist Here's a preview ;)

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!

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 website has some good ideas for using music to improve how you feel -

Day 2 –Write 5 things you plan to achieve or do this year

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 savings account or learn to play an instrument! 

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.

We have put together some questions that might help you think about goals for the year ahead and reflect on the last year:

  • What did I do well last year and want to do more of this year?
  • Where would I like to go?
  • What could I do that would make me feel happier?
  • Where did I spend most of my time, money and energy this past year?

For help stopping smoking go to

Goals quote 1small    Goals quote 2small 

Day 3 – Plant something that you can watch grow or adopt a houseplant in need of some TLC.  

Why is this good for your emotional health and wellbeing?

When we are feeling down nature reminds us that we live in a beautiful world. Research shows that nature heals and soothes us. When we see scenes of nature, it reduces our anger, fear, and stress levels and makes us feel better emotionally.

Have a go at planting something and why not name your plant? I used to have a cheese plant called ‘Mr Cheese’ which I talked to now and again! (Unfortunately, I had to say farewell to him as he grew too big for my room, so now I have a Cactus called Spike!) Don’t forget to keep watering your leafy friend.

Read - Why a Pet Plant should be your new best friend, and how to create a terrarium (a mini plant world in a glass jar or container).

If you’re a Star Wars fan then did you know that there’s actually a flower that exists called Darth-Vader -

Day 4 – Tell someone how you feel! Are you feeling down, worried, stressed or anxious about something?

Why is this good for your emotional health and wellbeing?

It is a good to be open about are 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, help you see things more clearly and not feel alone with your thoughts.

If you find it hard to talk to someone about how you are feeling, try using our Emoji chart and create your own Emoji’s.

Helpline directory

Day 5- Avoid social media for 24hrs

No way I hear you say! Yes, this is a tricky challenge so it might be good to do this one together with your friends to make it less challenging. Organise one day where you can see what it is like taking some time out away from social media and the virtual world of the internet!

Why is this good for your emotional health and wellbeing?
Spending too much time on social media can stop you having a good night’s sleep, may make you feel anxious or affect your self-esteem. Also what we see on social media or the internet may not be true to real life.
If you are struggling to resist the temptation of social media or browsing online - ask your parents or your grandparents what they did for fun in the past before internet and social media was invented – can you imagine that! (You might be surprised by their answers!) 

Read this for What it was like in your parents or grandparent’s time without internet!

For tips on how to stay safe online go to our 'life online' page. 

These videos from UK Safer Internet Centre (SIC) helps us to think about the actions we perform online and about giving consent.

For more info on SIC go to 

Day 6 – Get creative – doodle or do some colouring-in.

This is an easier challenge for you after the previous one which I am sure you must have found hard!

Why is this good for your emotional health and wellbeing?
According to research, colouring in and doodling can help you concentrate and retain information. Doing creative things reduces our stress levels and nurtures a different part of our brain which allows us to explore ideas and feelings.

You can get arty online via Childline's Art Box

Try printing off these free online colouring-in resources:

Colour my heart happy drawing - from Dawn Nicole Design
Today is going to be Awsome drawing - from 

Day 7 - Phone a friend or talk to someone about something that is worrying you

Why is this good for your emotional health and wellbeing?
Talking can help you cope with a problem that you’ve been carrying around in your head for a while. It can help you feel supported and less alone. Here’s some tips on how to open up to someone you trust.

Tips for talking things through:

  1. Pick a good time when neither of you is busy or distracted.
  2. Choose somewhere quiet where you won't be interrupted
  3. Explain how you are feeling and what's worrying you
  4. Ask for advice and support. Be clear about what they can do to help, like giving you space, or spending more time with you.
  5. Be clear about confidentiality. If you don't want them to share what you've told them, say so. 

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 could join an online forum where people are experiencing similar situations to you (remember to stay safe talking to people online) or contact a confidential service – see our list of friendly contacts:


Note - You can find more info about the Hub on our 'Get emotional wellbeing support from the Emotional Wellbeing Hub' page. And here you can find info about the Point-1 Service  

Day 8 - Say thank you to a friend or someone special in your life

Why is this good for your emotional health and wellbeing?
Saying thanks (showing gratitude) is suggested to be linked to happiness, as gratitude creates good memories and helps you to build strong relationships with others, and this helps you to feel more comfortable talking to them about any concerns.

Saying thanks also helps you look at the things you take for granted - you could note down the things you are grateful for today or during this week!

Here’s one way of saying thank you to a friend - save the below image to your phone or desktop and send it to your friends to let them know you are thankful for their friendship.

Thankyou card for friendV2

Day 9 - Try an activity or sport you have not done before!

Why is this good for your emotional health and wellbeing?
Learning something new can help build our confidence and give a sense of achievement. It can also be a way of finding a new group of people we can connect with.
To help you find a new activity or sport to try browse through the below lists of leisure activities:

List of Leisure activities and organisations 1

List of Leisure activities and organisations 2

(The links will take you to the Suffolk Infolink website where you can also do your own keyword search for something new you want to try.)

Day 10 - Watch a 'Feel good' movie.

Why is this good for your emotional health and wellbeing?
A 'feel good' movie is a great pick-me-up if you're feeling down. Whether it's a romantic comedy, a Disney classic or an action adventure, either watched with friends and family or tucked up in bed, films help us experience a dreamworld where anything is possible and this can leave you feeling inspired. Here are some of our favourite feel good movies you might like:

Big Hero 6 (2014)
About a boy who is bereaved after losing his older brother and befriends a loveable inflatable robot. Why you should watch it: Heart-warming animated action movie.

The Princess Bride (1987)
A princess who is betrothed to a nasty prince.
Why you should watch it: A classic 80s movie full of action, Swordfights, and monsters -easy to watch and unwind.

10 things I hate about you (1999)
A popular teenager can’t go on a date until her ill-tempered older sister does.
Why you should watch it: an all-round good high school romance chick flick of the 90’s that will make you laugh.

Forest Gump (1994)
The life story of a brave man from Alabama with a low IQ who faces many obstacles growing up, but doesn’t let them ruin his happiness.
Why you should watch it: Really inspiring - you won’t believe it’s a true story!

The Lion King (1994)
A lion cub and future king Simba searches for his identity.
Why you should watch it: One of the best Disney films showing the highs and lows, sorrow and laughter of the ‘Circle of life’.

Ever After: Cinderella Story (1998)
The ‘real’ Cinderella story.
Why you should watch it: Shows the darker not so fairy tale side of the Cinderella story and portrays Cinderella as a strong-minded heroine whose not afraid to fight for her happiness.

The Goonies (1985)
A bunch of misfits set out to find pirates ancient treasure, so they can save their home.
Why you should watch it: One of my fav childhood films so I’m sure you’ll love – a nice fun, easy watch.

The Greatest Showman (2017)
Tells of a visionary who rose from nothing to create the birth of the Circus which became a worldwide sensation. 
Why you should watch it: A great musical, heart warming, about following your ambition and imagination. Includes epic tunes that are currently in the charts. 

Sing (2016) 
A koala stages a grand singing competition for the world's animals in order to save his elegant theatre. 
Why you should watch it: It's a funny and quirky animated musical.

Inside Out (2015) 
The film takes place in the head of an 11-year-old girl named Riley, and her five emotions—Joy, Sadness, Anger, Fear, and Disgust—which are portrayed by characters who help Riley navigate her to deal with moving to a new city, house, and school. 
Why you should watch it: It is a moving film that helps you to take a look inside our own minds about how we are feeling. The film has some deep things to say about the nature of our emotions. 


Day 11 - Give a smile to everyone you see and count how many smiles you get back!

Why is this good for your emotional health and wellbeing?
When you smile the muscles in your face trigger the release of Neurotransmitters called Endorphins. These Endorphins make you feel happy and less stressed. So smiling even when you don't feel like it, can help you feel better, as well as making others smile too. 


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