30-Day Reduce Your Anxiety Challenge

Practice three free skills for personal growth and lifelong learning to boost mental health and prove you can change, using a proven system like cognitive therapy to manage anxiety.

Take an hour for relaxation, using mindfulness to enjoy an activity and rebuild energy; balance hard work with self-care, inspired by Steve Jobs.

On day 14, learn a metacognitive approach to reducing anxiety by evaluating the value of worrying, contrasting with cognitive behavioral therapy, and redirecting attention through mindfulness.

On day 15, indulge in a treat, overcome guilt by giving yourself permission, reinforce self-control over your diet, and post a photo of your treat to the group.

Practice mindful outdoor observation to reduce anxiety by noticing what you can hear, smell, and feel, without music or distractions, for day 16, and share results in the Facebook group.

Day 19 challenges you to deliver a heartfelt letter you wrote to someone important, pushing you outside your comfort zone with anxiety, while practicing gratitude by expressing love.

Practice mindful eating to savor meals, tune into body signals, and stop when full, supporting weight control and a nutritious, properly portioned diet.

Share personal stories to build trust and strengthen relationships in day 27 of the 30-day anxiety challenge. Learn appropriate self-disclosure and support from peers in the Facebook group.

Rediscover your passion to reduce anxiety by reconnecting with activities you love, from playing guitar to cooking, and share your refreshed focus with the group.