Challenge 05/ 4/ 2022

Stress Busting Bingo Challenge

Step into a journey of self-care and holistic well-being with our Stress Busting Bingo Challenge where you can discover activities that uplift, restore, and rejuvenate your spirit. Tailored for diverse interests, this challenge offers the profound opportunity to engage with practices that not only reduce stress but also enhance overall mental wellness — from going T.V. free for a day and taking a meditation class to dancing it out or taking a bath. Embarking on this adventure is not just about ticking off boxes, but about embracing the moments of joy, clarity, and relaxation each activity brings so that you can find your feel-good. 

How it works:

  1. Make sure you’re registered and then download the Challenge Guide and Stress Busting Bingo Card
  2. Track your activities on the BINGO card by crossing out activities, the goal is to get at least one Bingo — that’s one completed row in any direction. For a little more of a challenge, try to fill out the entire card!
  3. We have also suggested brands and partners that can support you in your challenge and encourage you to explore more on the HealthKick platform.
  4. Submit your completed card by sending your card to [email protected]

Stress Busting Bingo Activities & HealthKick Partners to Try

*Must be logged in to your account to view HealthKick partners

Visit our on-demand library and watch EFT Tapping for Stress & Anxiety: Hosted by HK partner Libbie Health, EFT tapping — also called “tapping” or psychological acupressure — is all about balancing your body’s energy to help transform pain or negative feelings into positive energy.

Write 10 thing you’re grateful for: By practicing awareness of the positive things in life, we fight off our tendency to spot the negatives. As a result, we train our brains to be more positive!

  • HealthKick partners to try: Check out Aura Health for 7 days free and try their gratitude journal or try out Journify for 7 days free with their guided self-care journaling app.

Download a mindfulness app & complete an activity: Meditation can produce a deep state of relaxation and a tranquil mind. During meditation, you focus your attention and eliminate the stream of jumbled thoughts that may be crowding your mind and causing stress, which can result in enhanced physical and emotional wellbeing.

Do a yoga session: No matter which type of yoga you choose, it’s a great way to stretch and strengthen your body, focus your mind, and relax your spirit.

No T.V. for a day: Turning off your t.v. will gain you, on average, about 4 hours per day. Imagine if you took that time to exercise, give your brain a workout, and develop strong relationships. Not only would you be adding years to your life, you’re mental wellbeing will benefit greatly too!

Take a bath: Warm baths are linked to decreases in stress hormones and more balanced serotonin levels, which help regulate mood. So get to soaking in your tub!

Dance like no one’s watching: Dancing is a great stress reliever! It boosts mood and triggers the production of the happy hormone serotonin.

Listen to your favorite music: Research has shown that listening to music can reduce anxiety, blood pressure, and pain as well as improve sleep quality, mood, mental alertness, and memory.

Do something kind for someone else: Doing something kind for others can boost feelings of confidence, being in control, happiness and optimism. They may also encourage others to repeat the good deeds they’ve experienced themselves – contributing to a more positive community.

Stretch for 15 – 30 minutes: Spending the day hunched over a desk (or a couch-desk) isn’t ideal for your posture or flexibility. Counteract this by stretching for a few minutes a day.

Organize a room or closet: Clutter and mess can create more stress and anxiety, but by cleaning, organizing, and reducing the clutter, you are able to take control of your environment and create a more relaxing space.

Take your lunch break outside: Studies show that eating outdoors, along with keeping your heart healthy, can also decrease the level of stress hormones inside your mind and ease your muscle tension.

Visit our on-demand library and watch Breathe Your Way to Calm and Peace: Jess Wolf, Founder of Skye Executive and Life Coaching will teach you tips and tricks on how to build habits that last, along with practices to help you bounce back from life’s challenges.

Make a healthy meal at home: When you eat well, you feel well! Take a break from ordering in and make a nutritious meal for yourself or your family.

Explore the outdoors – walk, run, hike, jog, bike: Even just walking for 30 minutes in a natural or urban environment is linked with reducing stress hormone levels and improving mood.

Practice breathwork: Breathing exercises also allow you to think more clearly and reduce feelings of anxiety.

Try a new workout style: Your body and brain will reap benefits when you try new activities. There are tons of benefits to mixing up your workouts. It’s the key to stimulating different muscle groups and preventing boredom!

Join Symphony Musician and Sound Healer Becca Laurito for a unique, full-body immersive experience to relax and restore.

Sound has the ability to bring our minds to the present moment, without any special meditation techniques or prior experience; it is a fast-track to reaching a meditative state, providing guidance and context to meditation.

Visit our on-demand library and experience a Sound Bath Meditation: Lie back, close your eyes, and allow yourself to be carried on a sonic journey that will activate your body’s relaxation response, promote creativity and focus and boost happiness.

Treat yourself to a massage or facial: Massage induces a relaxation response, which lowers the heart rate, respiratory rate, and blood pressure; boosts the immune system; and generally decreases the physical effects of stress.

Get 8 hours of sleep: Sleep is a powerful stress reducer. Following a regular sleep routine calms and restores the body, improves concentration, regulates mood, and sharpens judgment and decision-making.

Drink only water for a day: Approximately 60 percent of the body is made of water. To function properly, all the cells and organs of the body require it.

Have 30-minutes of “spa time”: Allow this time to be a means to self-soothe, heal, relax, find calm, have fun, or boost your mood!

Eat plant based for a day: Food provides the support and building blocks our bodies need to decrease free radicals, lower stress hormones, and balance our bodies. By eating a plant-based diet, you can reduce your stress and improve your health.

FaceTime a friend or family member: Maintaining connection with friends and family—yes, even through a screen, is one of the most powerful ways to help your mind and body adapt to stress.

Do a HIIT workout: Researchers have found that people with high-stakes, stressful jobs can benefit from HIIT—and the more intense the workout, the greater the stress-busting benefits!

Embark on this journey for the invaluable reward of a healthier, more resilient mind and spirit. Ready to rise to the challenge? Get started today!

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