Your Mental Health Bucket List

World Mental Health Week (October 10th-15th), is a campaign created to provide an understanding of how our body, mind and environment affect our overall wellbeing and promote effective prevention strategies to keep people mentally healthy. To celebrate, we have put together a mental health bucket list for our valued community in order to further support them on their individual journey to self empowerment.  

Mental health is an important aspect of life that we don't always think about. It's easy to get caught up in the day to day and forget that we need time to recharge and refocus on ourselves. A mental health bucket list can be a great way to remind yourself how important it is to take care of your mental health, and what action steps you can take towards this goal. 


Try Something New


“Life begins at the end of your comfort zone.” 

Neale Donald Walsch 

When was the last time you tried something new that invigorated your soul or made you feel truly alive? Trying new things can, of course, feel intimidating or scary. What is not familiar to us, or outside of our comfort zones can make us tremble with fear or make us feel as though we are in a vulnerable position. But guess what? That space is where we step into our power and thrive. All too often we let uncertainty hinder us from embracing thrilling new experiences or reaching for the stars. Trying new things not only helps us to eliminate those fears, but it also allows us to expand our minds and grow as people. Additionally, new experiences are beneficial for our emotional health as it gives us a hit of dopamine, our feel good chemical which, in turn, makes us feel rewarded ( Right As Rain, 2022).  

Trying something new doesn’t mean you have to jump out of a plane or go swimming with sharks, you can start small and build from there. Here are some examples: 

  • Try a new hobby 

Whether it's learning how to bake, play the guitar, or you start a DIY home project, find something to do that you're interested in. This can help bring out your creative side,  and who knows, you may even connect to others along the way who share your interest. 

  • Try a new cuisine 

Perhaps you've never tried a specific cuisine and are curious? Have you ever started your day with dim sum and ended it with an authentic curanto dinner? Every corner of the world has their own specialty, don't be afraid to try it! Some cuisines are a bit more distinctive than others but you may find that you love something in particular, or if not you'll at least have learned more about yourself through the experience of trying something new! 

  • Try a new activity outdoors 

Have you ever been birdwatching or stargazing at night? Oftentimes we get stuck in the monotony of routines and forget how good it feels to explore our environment with fresh eyes every once in a while.  


Get Social: With Your Support Network And New People  

As human beings, we crave connection, after all, we are a social species. Getting social allows us to get out of our heads a little and develop fresh new insights about ourselves and the world around us. In fact, research has suggested enjoying close social ties with friends, partners, or family members can make us happy and improve our overall life satisfaction in the long run (Medical News Today, 2019).  

Socialising with your support network is a fantastic way to support and nurture your mental health. Having emotional support from trusted loved ones who can simply listen, validate your feelings, act as a positive anchor and can encourage you is truly invaluable.   

You could start by making a list of the people who are there for you, who support you and make you feel good about yourself. Then, coordinate your schedules to spend some quality time with them. Anything that is special or meaningful to you both – a walk on the beach, playing a board game, or simply enjoying a nice meal together will do just fine. Alternatively, you could socialise with people who share similar interests as you do (or at least have something in common). If you're interested in art, find an art club or group that meets regularly so that everyone can discuss their experiences with different mediums such as painting or sculpture while learning something new! This kind of socialising will help reaffirm what you truly value as you develop a skillset or interest. By expanding your social network, you are also opening yourself up  to countless opportunities that add growth to you, your knowledge and possibly your career.. What do you have to lose? Get out there and shine your light!  


Plan A Holiday 

What is your dream destination? Is it going on Safari? Visiting Machu Picchu or French Polynesia? Walking along the Great Wall of China? Do you have a vision of exploring the pyramids in Giza? Perhaps the Galapagos Islands? Do you simply have a desire to visit a state in Australia that you’ve never been to? Whatever it is, dare to dream! 

Planning a holiday is a great way to take a break from everyday life. It's an opportunity to do something you've never done before and make connections with different types of people. You can plan a holiday with friends or family, or go it alone. Don't forget that holidays don't need to be expensive—you can save money by planning your own travel, staying in budget accommodation, and finding free activities like visiting museums or walking trails in your local area. 

If you have no idea where you’d like to venture , you could begin with a dream board. When you come across images of places that inspire you, pin them up and visualise yourself being immersed in that particular place. No doubt you’ll be there in no time!   


Contribute To Society

According to Head To Health, being part of a community can have a positive effect on mental health and emotional wellbeing. Community involvement provides a sense of belonging and social connectedness. It can also offer extra meaning and purpose to everyday life (Head To Health, 2019). 

One way to get involved in the community is by volunteering, which is a great way to boost your self-esteem and make you feel like you're making a difference in your community. It's also an excellent way to meet new people, which can reduce feelings of isolation and loneliness.  

Here are some ideas for volunteering: 

  • Help out at a local school by doing things like assisting in the library or teaching kids how to read. 
  • Volunteer at a local charity that serves others in need, such as an animal shelter or homeless shelter. If there aren't any such charities near where you live, consider starting one yourself! 
  • If you have gardening experience, volunteer at an urban farming project where people grow crops   


Discover Your Own Spiritual Beliefs 

If you’re like many people, your spiritual beliefs are a source of comfort and stability. However, it can be difficult to know how to find this kind of stability when you don’t know what those beliefs actually are. 

This is where the bucket list comes in! You may not have thought about it before, but taking some time to explore different religions or spiritual practices is a great way for anyone who is having trouble finding meaning in their life to find out more about themselves. It can help you discover more about your own beliefs as well as open up opportunities for meaningful discussions with others about their own beliefs and practices. 

If this sounds too intimidating at first, just start small meditation is an excellent place to start! Simply sitting still (or lying down) for five minutes every day can help clear your mind and focus on being present and in the moment. Not only does meditation help connect you to yourself, studies have shown meditation decreases stress, improves concentration, lowers blood pressure, and reduces symptoms of anxiety and depression, just to name a few (Insider, 2020). 


Write That Book

Do you have an interesting story to tell? Or perhaps you studied something you’re passionate about and would love to share it with the world? Writing a book is a great way to express yourself and help others. It can also be therapeutic for mental health, especially if you are navigating any challenges. It also provides an outlet for expressing emotions that may be difficult to understand or process in other ways.  

Studies have shown that creative writing encourages people to choose their words, metaphors and images in a way that really captures what they're trying to convey. This creative decision-making can lead to increased self-awareness and self-esteem as well as improved mental health (The Conversation, 2021). 

If you have never put pen to paper, but are interested in writing as an outlet for self-expression, there’s no time like the present and there are several things you can do to sharpen those skills.  You could get started by setting yourself short goals such as journaling daily or weekly until you feel comfortable with writing longer pieces. Then you could challenge yourself to tackle longer projects such as essays, short stories, or novels. You could even try participating in creative writing workshops to help get your creative juices flowing. Whatever feels right and resonates with you. Remember, it’s your life and you only get one.  


Above All: Do What Makes You Happy 

The most important thing you can do for your mental health is to make time for the things that make you happy. In order to live a good life, we need to be in touch with our own minds and hearts. We also need support from others, especially those who understand us best. Doing what makes you happy is an important part of taking care of yourself. The more time you spend doing things that help fuel your happiness, the better equipped you'll be to deal with life's challenges and keep living a fulfilling life. 

Naturally, keeping track of your mental health is important, but it can be difficult to know where to start. If you’re feeling overwhelmed by the idea of a bucket list, don’t worry—it doesn’t have to be a huge undertaking. As mentioned, you can take baby steps and build up from there. Try starting with just one or two things on this list, like meditation, then add more things as time goes on! Our Empowerment Series is comprised of over 60+ empowerment practices using meditation, mindfulness, positive psychology, subliminal strategies, you can begin your wellness journey now. Get started today or try our mini series, completely FREE at  


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