Welcome to the 7 day Wellness Challenge
Mental Health Awareness Week (13th to 19th May)
Wellbeing is more than just physical health and happiness; it encompasses physical, mental, emotional, and social factors, as well as our sense of purpose and drive to succeed.
Over the next seven days, we'll embark on a journey to explore and enhance different elements of wellbeing through various challenges, aiming to help you thrive holistically.
Let’s prioritize self-care and make the next 7 days count!
Physical
Keep hydrated. Drink plenty of water throughout the day, avoid that vicious cycle; thirsty because you’re stressed and stressed because you’re thirsty.
How to calculate how much water you should drink:
Multiply your weight by 33!
E.g 70x33=2310 ml per day
Day 1
Emotional
Practice mindfulness. REMEMBER our benefit for the Headspace app
Mental
Try some yoga poses to help you fall asleep. WATCH the video from Adriene for some inspiration 10 min bedtime yoga
Physical
Clean and organise your workspace/room: starting with what you can actually control (what’s immediately in front of you) and then gradually increase your sphere of influence.
Day 2
Mental
Start reading a new book or finish one you gave up on! Find free reads at Feedbooks
Emotional It’s OK to not be OKyou have to let it out.
REMEMBER our Employee Assistance Programme Fürstenberg Institute
Physical
Go for a walk: even if you don’t feel like it, you must have a change of scene - the Vitamin D is for your mood and immunity.
Day 3
Mental
Write down your strengths: what are some of the things people have said about you that have made you feel good, strong and elated?
Emotional
Write down 3 positive experiences that have happened to you today
Physical Learn a new breathing technique: box breathing, the 7/11, belly breathing e xercise - find the one that works for you and add it to your toolbox
Day 4
Mental Make a ‘to do list’, get it all down on paper and then prioritise what needs to be done. What is the most urgent and important? What can be planned for later?
Emotional
Do you find it hard to describe how you are feeling or detect how others areuse Dr Gloria Wilcox’s excellent 'Feelings Wheel' to help open the conversation.
Physical
Is the weather a bit rubbish? If you’re stuck indoors, you can still stay active - move and stretch: 5 min daily stretch
Day 5
Mental
Take some time out to add a new string to your bow; there are plenty of learning platforms that you can give it a go: future learn, skillshare, udemy.
Emotional Volunteer or make a contribution to a cause that is important to you https://frivilligjob.dk/a bout-volunteering.html?s prog=en-GB
Day 6
Physical
We’re hearing a lot about people’s sleep being disturbed. Are you giving yourself the chance to feel sleepy? How much screen time are you taking in? Could you shut off the device an hour early and read by lamp or candlelight instead?
Mental
Grounding exercises: 5 things you can see, 4 things you can hear, 3 things you can touch, 2 things you can smell, 1 thing you can taste.
Emotional
Sounds simple but; how many times do you actually spend 5 minutes reflecting on your day? Not thought loops, but reflection. A simple exercise is to play your day through like a film from start to finish; It can help as part of your sleep hygiene
Physical
It’s Sunday, it’s the day of rest. Who says you have to do anything if you don’t need to?
Eat some good food, treat yourself well, stretch and rest…
Day 7
Mental
A responsible ‘No’ is better than an irresponsible ‘Yes’. Unless you have invented a second brain, another pair of hands and a 25th hour - you can say ‘No’, it’s alright!
Emotional
Be kind to yourself and other: you’re only here to do the very best you can… that’s it!
● https://scprotect.samcart.com/products/excelling-un der-pressure#/sc-checkout
● https://www.umsystem.edu/totalrewards/wellness/h ow-to-calculate-how-much-water-you-should-drink
● https://www.ramsaymentalhealth.com.au/
I hope you enjoyed this journey and had fun trying out new things! It’s always exciting to gain new
References list:
