Be mindful of hidden sugars, too: fruit juice may sound like a healthy option, but it is loaded with fructose and lacks the fibre that makes fruit good for you in the first place. A salad is an easy way to get your suggested recommended portions. 30-day challenges involve committing to a particular habit for 30 days straight. It can be health related, intellectual, emotional, spiritual, a personal development habit, a financial habit or a creative task you’ve been wanting to focus on. Muscle is heavier than fat, and weight is not always an indication of good health. Take a photo a day on your way to work. If you’ve never experienced social anxiety it’s difficult to understand what it’s like, sometimes people think it’s made-up, or you are just exaggerating being shy, quiet, or introverted. Tune in to your body and be aware of how you’re sitting or standing today. I have also found programs and resources that I can use for projects in my classroom. Quit a bad habit that bothers you. plan. We’ve done reading challenges, random acts of kindness challenges, fall bucket lists and now the ultimate creative challenge with this 30 Day Drawing Challenge. Breaking a bad one is even harder. What is a 30-day challenge? Our 30 Day Trial aims to improve your strength and fitness, priming you for the demands of everyday life. sodium per day, which is equal to 6g (0.3 tbsp.) We might be good for a few days, but something always stops us from forming a lifelong habit. You may realize you’re spending too much money or eating unhealthy. Social Anxiety ruined my university experience. Forcing a laugh or a smile has been scientifically proven to help reduce stress. It is September 9th today and I have been doing the 30-day challenge for nine days. The appeal of 30 day challenges is they offer just enough time for a new goal to be palatable yet long enough to be challenging. It doesn’t have to be a long walk, though sprinkling in a few longs walks throughout the month could certainly be beneficial. Speak confidently and slowly, Day 15:  Ask colleague to go for lunch with you and don’t take your phone so you have to engage in conversation. Walk slowly and purposefully. My body is used to me walking to the point where I'm not too exhausted when I get home. Make sure you get at least five a day. What Can You Learn in 30 Days? Day four:  Sing loudly in your room, in the shower and in the kitchen, Make your voice heard. Although coffee has many health benefits, we’re all familiar with the jittery restlessness and irritability it can cause. My aim is to take action and resolve my issues with social anxiety before it holds me back any longer. Digestion starts in the mouth. Go to a social event on your own and talk to 3 new people, : Go for a night out SOBER and dance and talk to people, View @hannahgetshench’s profile on Twitter, View hannahgetshench’s profile on Instagram, This error message is only visible to WordPress admins, Confession: Why I quit blogging (and why I’ve returned), 4 delicious protein smoothies to keep you hydrated this summer, Italy travel blog: Rome, Florence and Pisa. I would love to see what 30-day challenges you are doing and how the process is going. I first heard about 30 day challenges from Matt Cutts in his inspiring TED talk. Being ‘healthy’ can be overwhelming. Digestion starts in the mouth. It’s there to nourish you, and to enrich your life and body – it’s not your enemy. Avoid refined, processed carbs such as white rice, pasta and bread. 30 days, 30 Topics, 30 challenges to draw, 30 ideas. Walking is the easiest form of exercise. Top tip: many moisturisers and foundations already contain SPF. Perhaps you can do three strength training workouts per week , and then go for a walk on the other days. Firmer bum in 30 days. of water per calorie you eat, so if you eat 2,000 calories, you should also be drinking 2 litres (8.3 cups) of water per day. Nutritionists recommend a maximum of 2.4g (0.1 tbsp.) Join the 30-day plank challenge and you'll see noticeable changes in just a month's time. Plus, a flexible, well-stretched muscle is far less likely to become injured. Speak to 3 people. Research has shown that grocery shopping when hungry means you will select higher-calorie foods and quick sugar fixes. Menu Skip to content. Enjoy your food. Two years on and I can proudly say my social anxiety is a lot more under control from a variety of techniques, such as counselling, mindfulness and forcing myself to do things I don’t want to. Note any goals you set for yourself (like the 1,667 words per day). I hope you enjoyed this post and found it helpful if you are suffering with social anxiety too. You need food to convert calories into energy, but if you’re just going to bed, there is no need to eat a lot when you have nowhere to burn the energy. Then it grew to bigger things like not wanting to hang out with friends, or not going to my end of secondary school ball (or high school prom for any Americans reading). READ MORE. The other day I saw someone buy a Diet Coke at Walmart. Twenty 30 Day Challenge Ideas Health & Fitness 30 Day Challenge Ideas: 1. Pre-made, pre-packaged foods contain lots of added sugars, salts and fats. If it didn’t come out of the ground looking like that, give it a miss. A 30-day challenge is a great way to jump start a new habit or get back on track. It intensifies when I’m the centre of attention, like in a group conversation or during a meeting, and that causes me to panic and freeze. with people you see often to, e.g receptionist at work, Engage in conversations with people in shops “how is your day?”, Call up a company up to inquire about something (at home), Call someone you know that you haven’t spoken to for a chat (bonus points if you don’t usually speak on the phone), Ask a stranger on the street for directions/time, Look at your posture in mirror and practice talking with your hands, Ask someone in a shop for help and then engage them in conversation. Life is too short to let anxiety take over. Take the 30-Day Language Learning Challenge! Give yourself a break, make your fries a large order and enjoy that second helping of ice cream. I blamed it on just not fitting in, but after uni I reached a stage where I couldn’t even speak to my family or close friends without intrusive thoughts. 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