30 Day Mental Health Challenge

Struggling to cope with the end of the year stress? Join our free 30 Day Mental Health Challenge to help you survive the last stretch until the holidays!


Cope with the stress, rush and craziness of year end by taking our 30 day challenge. We can only create change by changing something small we do everyday. Success is found in daily routine.

Day 1 - Use your senses

We lose ourselves in the focus of past and future. By focusing fully on what has happened or what needs to happen we miss the beauty of what is happening in the present moment. Slowing down, and reconnecting with ourselves is a great way to feel grounded.

Challenge for Day 1 - Any time in the day take a moment to stop what you are doing and focus on :

5 things you can see

4 things you can touch

3 things you can hear

2 things you can taste

1 thing you can smell

Do it more than once in the day if you can. Connect to your body and what is happening around you.

Day 2 - Make a list of short term goals

Not having a plan of action is like driving without a destination. If we want to achieve success and feel satisfied with our lives we need to set goals to work towards. These goals should be flexible and not all consuming - but rather provide an outline and sense of direction. Goals should always be specific, achievable, realistic, measurable and provide motivation.

Challenge for Day 2 - Make a list of short term goals that you would like to focus on until year end. These may transform into medium term goals for the new year, but for now focus on the short term.

Day 3 - Create a balance chart

Balance is key to a meaningful life. Often, without being aware of it, our lives become unbalanced, fully focused on work or others. We may lose track of who we are or want we want. We only have this life, it is possible to live a full balanced life.

Challenge for Day 3 - Take a moment to create a pie chart of the balance in your life. Your balance chart should include the following spheres:

1. Time to rest and recuperate

2. Time for physical activity

3. Time to work and learn

4. To spend with others

5. Time play and enjoy