30 DAY ANXIETY CHALLENGE – A FREE GUIDE FROM GAME CHANGER YOGA.
Welcome to the Game Changer Yoga 30-day anxiety challenge! If you’re here, it’s likely because you’re searching for ways to manage your anxiety and cultivate a sense of calm in your life.
First of all, let me say that you are not alone. Anxiety is a common struggle that many of us face, but there are practical steps we can take to alleviate it. This challenge is designed to guide you through a series of daily activities and practices that can help reduce anxiety, improve your mental well-being, and bring more peace into your daily routine.
Over the next 30 days, we’ll explore various techniques ranging from limiting negative news exposure to practicing self-compassion. Each day introduces a new activity, building on the previous ones, to create a comprehensive approach to anxiety management. The goal is not just to provide temporary relief but to equip you with lasting tools that you can incorporate into your life beyond this challenge. So, let’s embark on this journey together, taking it one day at a time, and discover what works best for you.
Why try a 30 day anxiety challenge?
You might be wondering, why commit to a 30-day anxiety challenge? Life can be hectic, and carving out time for self-care might feel like just another item on your already overflowing to-do list. But consider this: managing anxiety is not just about finding temporary relief but building lasting habits that promote mental well-being. A 30-day challenge provides a structured and gradual approach to incorporating these habits into your daily routine.
Firstly, the extended period allows for gradual implementation. Instead of overwhelming yourself with multiple changes at once, you can focus on one manageable task each day. This step-by-step approach makes it easier to identify which strategies resonate with you and fit seamlessly into your lifestyle.
Secondly, committing to 30 days helps to create lasting habits. Studies show that it takes approximately 21 days to form a new habit. By extending this period to 30 days, you give yourself a bit of extra time to solidify these positive changes. This challenge is designed to be cumulative, meaning that the benefits build over time, and by the end of the month, you’ll have a robust set of tools to manage anxiety.
Lastly, a 30-day challenge provides a sense of accomplishment. Each day you complete brings a small victory, boosting your confidence and reinforcing your ability to take control of your mental health. By the end of the challenge, you’ll not only feel more equipped to handle anxiety but also empowered by the progress you’ve made.
What is unique about my 30 day anxiety challenge?
I’ve read so much information online which seeks to assure people suffering from anxiety that a simple act of self-care will reduce anxiety. The reality is that having a bath, or treating yourself to a facial, will not make any lasting change. Yes, it may reduce anxiety temporarily, but not long term.
Anxiety will not go away overnight. And, we shouldn’t kid ourselves that it will. This doesn’t mean there isn’t light at the end of the tunnel – there is. But, we need to make meaningful changes in our day to day lives to see lasting change.
That said, meaningful changes don’t have to be scary or difficult. My 30 day anxiety challenge is designed to introduce positive micro-changes every day. A little bit, every day, for 30 days.
Over 30 days, you’ll be introduced to small incremental actions. Things that you can actually do to help yourself which don’t take up too much time. Achievable actions.
Some of the suggested actions may resonate with you, others may not. The idea is that you try the full 30 days, then continue to do the things that make a difference for you. And ditch the things that don’t! Even if you find only one thing in the 30 days that helps you and that you can take forward after the 30 days – I would consider that a win!
Does the 30 day anxiety challenge involve yoga?
I am a yoga teacher, so there are naturally elements of my experience in my 30 day anxiety challenge. Specifically, I will introduce meditation and breath-work to you. But, you don’t have to be a yogi to get benefit from this challenge. There are plenty of activities that are not related to yoga too.
If you’re looking for a yoga course for anxiety, I do offer that. You can find it here.
30 day anxiety challenge – free guide
30 day anxiety challenge – day by day
Below, I have broken down each day of the 30 day anxiety challenge.
Ideally, I would suggest following this in order if you can. I have designed the 30 day anxiety challenge to follow consecutively each day for good reason. For example, I won’t ask you to limit caffeine on day one! As someone who loves their coffee, and suffers with insomnia when I’m anxious, I know that going cold turkey on day one would be horrendous.
After each day, don’t feel that you should stop doing the new activity. For example, if changing your tongue position (day two) works well for you – keep doing it for the 30 days. Equally, if you find that journalling works well – continue doing that too!
At the end of the 30 days, look back and consider which activities have helped you and which ones have not. Keep doing the things that help you! And, if anxiety rises up again, come back to those things. Or, come back to this 30 day anxiety challenge for a full reset.
Day One: Limit exposure to negative news
If you’re coming to this 30 day anxiety challenge, chances are that your anxiety is pretty high right now.
On day one, all I suggest that you do, is start to put yourself into a bit of a cocoon. Imagine yourself in a warm, fluffy, safe place. Or, picture yourself inflating a clear plastic bubble all around you – keeping you protected from external influences.
Practically speaking, I suggest you cut yourself off from any immediate negative exposures. For me, when I am in the height of anxiety, I like to delete news apps from my phone and stop watching any news coverage on television. You may like to try this too.
After a few days, I notice that I don’t miss it. But, also that my anxiety starts to ease when I’m not reading or hearing about all of the terrifying things happening in the world. If it doesn’t serve me, I don’t need it.
Or, if something else popped into your mind when I said “negative exposure”, then think about how you can cut out or limit that in your life.
Day Two: Your tongue position
Okay, so this one might sound a bit strange, but stay with me! Day two is all about being mindful of your tongue position. Did you know that where your tongue sits in your mouth can influence your overall tension? Wild, right?
Try placing your tongue gently on the bottom of your mouth, just behind your front teeth, with your lips closed but not tight. This simple adjustment can help relax your jaw and reduce tension in your neck and shoulders. Throughout the day, check in with yourself. Is your tongue on the roof of your mouth? If so, take a deep breath and let it rest gently. It’s like a tiny trick to tell your body to relax.
Day Three: Vagal Calming
Today, we’re focusing on calming your vagus nerve. This nerve is like your body’s own chill pill, playing a crucial role in your parasympathetic nervous system, which controls the body’s rest-and-digest response. Simple practices like humming, singing, or even gargling can stimulate the vagus nerve and promote a sense of calm.
Here’s a fun exercise: hum your favorite tune for a few minutes. Or, try gargling with water for 30 seconds. These activities might seem silly, but they send signals to your brain that everything is okay, helping you to relax.
Day Four, Five & Six: Introduce movement & get out in nature
By day four, you may be ready to introduce some movement into your body. When I have anxiety, I find that I can feel either very agitated and manic, like I need to constantly move, or totally exhausted, as though all I need to do is lay on the sofa and stare mindlessly at something. Movement can actually help both of these states.
Day Four: Light Exercise
Start with some light exercise, like a brisk walk or gentle yoga. Aim for 20-30 minutes to get your heart rate up and boost your mood. The goal here is not to exhaust yourself but to gently encourage your body to release endorphins, those lovely feel-good hormones.
Day Five: Tree Bathing
Day five is all about connecting with nature. Spend time in a park or forest, practicing “tree bathing.” This Japanese practice, known as Shinrin-yoku, involves immersing yourself in a forest environment, which can significantly reduce stress and anxiety. Find a quiet spot, sit down, and just breathe in the fresh air. Notice the trees, the leaves, the sounds of nature. It’s incredibly grounding.
Day Six: Outdoor Activity
On day six, engage in an outdoor activity that you enjoy, whether it’s hiking, biking, or simply sitting in a garden. The goal is to combine physical movement with the calming effects of nature. Even a short walk in the park can do wonders for your mental state.
Day Seven: Get playful
Day seven encourages you to get playful. Remember when you were a kid, and playtime was the best part of the day? Let’s bring some of that joy back. Engage in activities that bring out your inner child. This could be anything from playing with a pet, enjoying a board game, or even doing something silly like jumping on a trampoline. Playfulness can break the cycle of anxiety and bring joy. Laugh, be silly, let go of the need to be serious all the time.
Day Eight: Get creative
On day eight, it’s time to tap into your creative side. Creativity allows you to express your feelings in a non-verbal way and can be incredibly therapeutic. Paint a picture, write a poem, cook a meal, or bake a cake. Don’t worry about being perfect. The act of creating is what’s important. Pour your emotions into your work and see how it transforms your mood. Plus, you might end up with something beautiful (or delicious) to show for it!
Day Nine: Touch
Day nine focuses on the healing power of touch. Physical touch can be incredibly soothing. Consider getting a massage, whether professional or self-massage, to release muscle tension. Even gentle self-touch, like placing your hand over your heart, can provide comfort and reduce anxiety. Hugging a loved one or cuddling a pet also counts. These simple acts can lower your cortisol levels, the stress hormone, and make you feel more grounded and connected.
Day Ten, Eleven & Twelve: Breath-work
Breath-work is a powerful tool for managing anxiety. Over the next three days, you’ll explore different techniques. Each of these methods helps to calm your nervous system and bring your focus back to the present moment.
Day Ten: Box Breathing
Box breathing involves inhaling for four counts, holding for four counts, exhaling for four counts, and holding again for four counts. This method helps to calm your nervous system. Try this for five minutes and notice how it makes you feel more centered.
Day Eleven: 4-7-8 Breathing
The 4-7-8 technique involves inhaling for four counts, holding for seven counts, and exhaling for eight counts. It’s a great way to reduce stress and promote relaxation. Do this before bed to help unwind.
Day Twelve: Alternate Nostril Breathing
This practice, common in yoga, involves breathing through one nostril at a time. It balances your energy and calms the mind. Sit comfortably, close your right nostril with your thumb, inhale through the left, then close the left nostril with your ring finger, and exhale through the right. Try to keep your breath even and steady, and roughly equal on both sides if you can. Repeat for several minutes.
Day Thirteen, Fourteen & Fifteen: Grounding
Grounding techniques help bring your focus to the present moment. Over the next three days, try the following methods to reconnect with the earth and your body.
Day Thirteen: Barefoot Walking
Walk barefoot on grass or sand to connect physically with the earth. Feel the textures under your feet and imagine yourself drawing strength and calm from the ground.
Day Fourteen: Sensory Grounding
Try laying flat on the floor or sitting in a comfortable position. Use your senses to ground yourself. Notice five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste. This exercise brings your awareness to the present and distracts from anxious thoughts.
Day Fifteen: Grounded mindfulness
On day fifteen, introduce some grounded mindfulness. Sit or lay down in a comfortable position. Try to clear your mind and focus on the mantra “I am here and I am safe.” Repeat this in your mind gently.
Day Sixteen: Journalling
On day sixteen, start journalling. Writing down your thoughts and feelings at the end of the day can help process emotions and reduce anxiety. Ideally, do this with pen and paper, rather than on your phone.
You can also use your journal to track which activities in this challenge have been most beneficial for you. There are no rules here – just write whatever comes to mind. You might discover patterns or triggers for your anxiety, which can be very enlightening.
Start this today and continue doing it until the end of the 30 days.
Day Seventeen: Limit caffeine
By day seventeen, the time has come to limit your caffeine intake. I hope by now that your sleep may have regulated a little.
Why cut back on caffeine? Caffeine can exacerbate anxiety and disrupt sleep. Try reducing your intake gradually and see how it affects your anxiety levels. If you’re a coffee lover like me, this might be tough, but replacing that second or third cup with herbal tea can make a big difference.
Once you’ve adjusted your intake, keep this up to the end of the 30 days (and beyond, if it helps you.)
Day Eighteen: Make a drains list
Today, create a “drains list.” Write out things that negatively impact your life and contribute to your anxiety. Identifying these can help you take steps to avoid or address them.
This could include habits, situations, or even people. Once you see these on paper, you can start making plans to minimize their impact, but if all you can do at this point is write the list – that’s OK. Don’t rush yourself.
For example, on my drains list are things like, spending too much time scrolling on Instagram, looking at my phone in the morning and negative self-talk.
Day Nineteen: Make a joy list
Now for some positivity! Create a list of things that bring you joy. Incorporate more of these activities into your daily routine to counterbalance stress and anxiety. This could be anything from reading a good book, spending time with loved ones, to simply enjoying a quiet cup of tea. The idea is to make joy a priority in your life. But, just having an idea of the things that bring you joy is a great starting point.
Day Twenty: Self Compassion
Day twenty is about self-compassion. Research shows that being kind to yourself can significantly reduce anxiety. Practice speaking to yourself as you would to a friend in need. If you make a mistake, give yourself grace. Allow yourself to rest without guilt. It’s okay to take it easy and treat yourself with the kindness you deserve.
This doesn’t mean that you stop encouraging yourself to be better. It just means that you next time you fall into the human behaviour or berating yourself, imagine that you’re talking to a friend.
Here’s an example. You’ve just got off a work call that you think went badly. Normally, you might say to yourself “Really? You sounded like such an idiot. Why didn’t you spend longer preparing for that call? You are so lazy and stupid.”
Now, imagine you’re speaking to a friend. Instead, you may say something like “OK, look, that wasn’t your best call. But, it probably wasn’t as bad as you thought. Could you make more time to prepare for the next one? You’re great at your job, just make sure your boss knows that.” Do you see the difference?
Day Twenty-One: Gratitude
On day twenty-one, focus on gratitude. Write down three things you are grateful for at the end of the day. This practice can shift your focus from anxiety to positive aspects of your life. It doesn’t have to be grand – even small things like a warm bed or a friendly smile count. Over time, this practice can rewire your brain to look for positives.
Start this today, and take it forward until the end of the 30 days. And beyond, if it helps you.
Day Twenty Two: Hydrate
Ensure you are drinking enough water. Dehydration can cause fatigue and anxiety. Aim for at least eight glasses a day. Sometimes, we forget how fundamental hydration is for our overall well-being. Keep a water bottle with you and sip throughout the day.
Day Twenty Three: Limit procrastination
Procrastination can lead to increased stress and anxiety. On day twenty-three, try to tackle tasks head-on. Break them into smaller, manageable steps and reward yourself for progress. Make a to-do list and prioritize tasks. Checking off items can give you a sense of accomplishment and reduce anxiety.
Notice when you are procrastinating and do something about it.
Day Twenty Four, Twenty Five & Twenty Six: Meditation
Meditation is a powerful tool for managing anxiety. Introduce a simple meditation technique each day. Even a few minutes can make a difference. Try some of these videos and techniques.
Day Twenty-Four: Mindfulness Meditation
Focus on your breath and bring your attention back whenever it wanders. Start with five minutes and gradually increase. Notice how it feels to simply be present without judgment. You can try this video below.
Day Twenty-Five: Body Scan Meditation
Slowly scan your body from head to toe, noting any areas of tension and relaxing them. This helps you become more aware of physical sensations and release stress.
Day Twenty-Six: Loving-Kindness Meditation
Send thoughts of love and kindness to yourself and others. Begin with yourself, then extend these feelings to loved ones, acquaintances, and even people you find challenging. This practice can foster a sense of connection and compassion.
Day Twenty Seven: Assess what and who drains you
Day twenty-seven builds on work that you started on day eighteen. Look back at your list from day eighteen.Notice the people, things and activities that drain your energy and consider how you can limit or manage these influences. It’s crucial to protect your mental and emotional energy. Setting boundaries is an act of self-care.
Day Twenty Eight: Connect
Today is all about connection. Connect with something in your community, a loved one, or a colleague. Social support is vital for reducing anxiety.
Even a brief conversation can boost your mood and provide a sense of connection. Reach out and let someone know you’re thinking of them, or try an act of kindness. Remind yourself that you are part of a bigger picture.
Day Twenty Nine: Review your diet
Look at your diet and identify foods that might be contributing to your anxiety. Foods high in sugar and processed ingredients can spike anxiety levels. Aim for a balanced diet rich in whole foods. Consider incorporating more fruits, vegetables, lean proteins, and whole grains into your meals.
Day Thirty: Picture your future
On the final day, picture your future. Visualize where you want to be and how you want to feel. Use this positive imagery as a tool to motivate and reduce anxiety. Think about your goals, dreams, and aspirations. Look back at your joy list from earlier in this challenge and identify how you can bring more joy into your life. Visualization can be a powerful way to stay focused and motivated, even when anxiety tries to pull you back.
After the 30 day anxiety challenge
Completing this 30-day anxiety challenge is a significant accomplishment. By integrating these practices into your daily routine, you can create a more balanced and serene life. Remember, anxiety management is an ongoing process, and you now have a toolkit of strategies to help you navigate future challenges. Keep doing what works for you, and revisit this challenge whenever you need a reset. Celebrate your progress and continue to take steps toward a more peaceful, anxiety-free life.
Looking for more?
We have created a six week yoga for anxiety online course. Specifically tailored to take you on a journey through breath work, meditation and movement. Find out more about this yoga for anxiety online course here.
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