mobile menu button

Information and advice for young people in Suffolk


Week Two!

Home » My health » 30 Day What's Up Challenge » Click here for Week Two Challenges 8 - 14 Share page: Twitter Facebook

Week Two!

Posted by on 19 April 2020

Day 8 Challenge - Say thank you to someone special in your life

(Gif animation that says You're Awesome!) via GIPHY

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 Say Thank you challenge is a good way to help show kindness to those around you.

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 from Mental Health Awareness Week,

Get involved with Suffolk County Council's 'Suffolk Says Thanks' Campaign where you can share your thank you pictures and videos on their gallery, and download posters.

Day 9 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 some new football skills, watch the below YouTube video titled 'You Will Learn These 2 Football Skills in 3 MINUTES!' 

Day 10 Challenge - 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-hero 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 us 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.   


From Goonies via GIPHY

Day 11 Challenge - Smile at 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.


How to complete this challenge: Smile to people on your way to school, college or work.  

Day 12 Challenge - Do some breathing exercises

Why this is good for your emotional health and wellbeing? 

Focusing on your breathing is good for calming the body and mind if you’re feeling frustrated, stressed or anxious!

How to complete this challenge: Try the below breathing exercises... 

  1. Lay down, arms by your side, close your eyes.
  2. Take a deep breathe in through your nose from deep down in your belly and tighten up your body so your arms and legs are stiff and your hands make a fist.
  3. Slowly release your breath through your mouth and release tension in your body.
  4. Repeat the above 3 times. This exercise helps if you've had a stressful day and need to calm down.

The below video is a 1-minute breathing exercise to help when you're out and about and you need to take a moment out to focus... 

Or if you type 'deep breathing' into Google you get a 1-minute breathing exercise clip come up that you can follow. 

Day 13 – Find something that makes you laugh so much that you cry

Why this is good for your emotional health and wellbeing?

Laughing is good for us as it relaxes our body, boosts our immune system, connects you with others, keeps you focused, releases anger, and makes you more forgiving.

How to complete this challenge: What makes you laugh out loud? Friends? Pets and animals? Sumo Suits? Babies and little children? Other people's laughs? Your brother or sister? Comedians?

Lets get you laughing with some of these YouTube videos below titled 'Cat Jump Fail', 'Purrfect Shots, Hylarious Cat Photobombs', and 'Funny Gaots Screaming like Humans'.

Day 14 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.

Did you get through all of these challenges?

 A big well done if you managed to do all of these challenges.

Now are you ready for more challenges that will get you - singing, relaxing and laughing out loud! Go to Week three challenges 15-21 page.

Connect with us on the web