DAY 18: POSITIVE EMOTIONS

Today’s push-up target is 191, reflecting that adolescents with parents who express positive emotions are 1.91 times more likely to maintain good mental health. 

The way parents express emotions has a profound impact on their child’s wellbeing. One study suggests adolescents with parents who regularly express positive emotions are 1.91 times more likely to experience good mental health.  

Why does this matter? During adolescence, young people experience significant emotional and social changes. A supportive home environment filled with positive emotional expression can act as a protective factor, helping teens build resilience, regulate emotions, and develop healthy coping strategies. Conversely, a lack of warmth or consistent negativity can increase stress and contribute to anxiety and depression. 

Parents don’t have to be perfect, but small, consistent expressions of positivity through words, actions, and body language can create a lasting foundation for a child’s mental wellbeing. Even in difficult moments, showing understanding, respect and warmth can make a significant difference. 

Here are five ways parents can foster positive emotional expression:  

• Practice active listening - give full attention and validate your child’s feelings. 

• Express appreciation often - acknowledge their efforts and strengths. 

• Model healthy emotional regulation - demonstrate calm responses to stress. 

• Create positive family rituals - like game nights, shared meals, or bedtime check-ins. 

• Encourage open conversations - let your child know it’s safe to share their feelings and thoughts. 

Source:  

Collishaw et al  (2016). Mental health resilience in the adolescent offspring of parents with depression: a prospective longitudinal study. The Lancet Psychiatry, 3(1), 49-57  https://pmc.ncbi.nlm.nih.gov/articles/PMC4703896/ 

DAY 17: WORKPLACE MENTAL HEALTH

Today’s push-up target is 210, representing the 21% of employees who have taken time off work in the past year due to mental health challenges. 
 
If you work full-time, it’s likely you spend around one-third of your waking life at work. Since so much of our time is spent at work, our jobs have a significant impact on our overall wellbeing. In fact, 21% of employees have taken time off work in the past year due to mental health challenges. Yet, many more may struggle in silence, feeling unable to take a break or speak openly about their mental health. 

Work-related stress, burnout, and poor workplace culture can significantly impact mental wellbeing. High workloads, lack of support, and unrealistic expectations can contribute to anxiety, depression, and exhaustion. On the flip side, positive workplace environments that promote psychological safety, work-life balance, and open conversations about mental health can lead to happier, healthier employees. 

A mentally healthy workplace isn’t just good for employees - it benefits businesses too. Companies that prioritise mental health see increased productivity, lower absenteeism, and stronger team morale. When employees feel supported, they’re more engaged, motivated, and resilient. 

A happy workplace is a productive one! Boost morale and strengthen connections with these simple yet impactful strategies. 

• Celebrate achievements big and small – recognising both individual and team successes can boost motivation and create a culture of appreciation. 
• Encourage team-building activities – whether it’s a lunch outing, a friendly competition, or a virtual trivia game, fostering social bonds improves morale. 
• Set healthy boundaries - protect work-life balance by limiting after-hours emails or work tasks. 
• Recognise the signs of burnout - fatigue, irritability, and reduced motivation may signal it’s time to pause and recharge. 

Source: 

https://www.qhrc.qld.gov.au/__data/assets/pdf_file/0012/20145/TNS-report.pdf  

DAY 16: KINDNESS

Today’s target is 170 push-ups because doing at least one act of kindness every day for 7 days in a row may boost our happiness. 

Being kind - to others, to ourselves, and even just noticing kindness around us - can lift our mood and boost happiness. The more kindness we spread, the greater the benefits! 

One study suggests that doing at least one act of kindness every day for a week may boost happiness.  

Why is kindness so powerful? Acts of kindness create connection, strengthen friendships, and help fight loneliness. Even small gestures - like checking in on a friend, holding the door for a stranger, or surprising someone with coffee - can make a big impact. 

Science backs it up: kindness lowers stress hormones and increases empathy, which helps us feel more positive about life. And it’s not just about others - self-kindness is just as important. Allowing yourself compassion after a mistake, taking a mental health break, or simply resting when needed can improve self-esteem and resilience. 

How to sprinkle more kindness into your day: 

💐Compliment someone 

🤝Check-in on a friend 

🤗Volunteer or share a skill 

🧑‍🍳Cook for a loved one 

❤️Donate blood 

🫶Be kind to yourself – take that well-earned break!  

A little kindness goes a long way. Start small and watch the ripple effect! 💙 

Source: 

Lee Rowland & Oliver Scott Curry (2019) A range of kindness activities boost happiness, The Journal of Social Psychology, 159:3, 340-343. https://pubmed.ncbi.nlm.nih.gov/29702043/  

DAY 15: LGBTQIA+ MENTAL HEALTH

Today’s target is 160 push-ups, for the 16% of LGBTQIA+ young people who reported they have attempted suicide. 

Mental health challenges can affect anyone, but LGBTQIA+ young people face a significantly higher risk. Australian data shows that 16% of LGBTQIA+ youth (aged 16- 27) have attempted suicide, a heartbreaking statistic that highlights the urgent need for stronger support systems, inclusivity, and understanding. 

Discrimination, rejection, bullying, and social isolation are just some of the challenges that can impact the mental wellbeing of LGBTQIA+ individuals. Many experience higher levels of stress, anxiety, and depression due to stigma and a lack of acceptance in their families, schools, workplaces, and communities. However, research also shows that affirming environments, supportive relationships, and access to mental health resources can dramatically improve mental health outcomes. 

No one should feel alone or unsupported because of who they are. By fostering inclusive, accepting, and safe spaces, we can help reduce stigma, create belonging, and ensure that LGBTQIA+ young people feel valued and supported. 

Small actions can make a big difference. Here are some tips to create a more inclusive and supportive world: 

• Be a visible ally – Show support through inclusive language, respect for pronouns, and standing up against discrimination. 

• Create safe spaces – Schools, workplaces, and community groups can foster inclusivity through policies, education, and representation. 

• Educate yourself and others – Learning about LGBTQIA+ experiences helps break stigma and create a more accepting society for all. 

If you or someone you know is struggling, help is available. You are not alone, and your mental health matters. 

• QLife: Offers free LGBTQIA+ peer support and referral. 

• Minus18: A platform dedicated to supporting LGBTQIA+ youth. 

• PFLAG Australia: A peer support group helping parents, families, and friends with loved ones identifying as LGBTQIA+. 

• headspace: offer young people from the LGBTQIA+ community support with mental health and wellbeing.  

Source:

https://assets.nationbuilder.com/lgbtihealth/pages/549/attachments/original/1648014801/24.10.21_Snapshot_of_MHSP_Statistics_for_LGBTIQ__People_-_Revised.pdf?1648014801  

DAY 14: GETTING HELP

Today’s push-up target is 174, for the 17.4% of Australian adults who saw a health professional for their mental health.  

According to the ABS, 3.4 million Aussies (aged 16-85 years) reached out for help for their mental health in a 12-month period. That’s still far below the 4.3 million who experience a mental health disorder each year. 

If you’re thinking about reaching out but feel hesitant, you’re not alone. Speaking to a professional can help you process feelings, navigate challenges, and get the support you need.  

Talking to your GP is a good place to start. Your doctor can assess you and provide treatment or refer you to a mental health professional if needed. If you’re in need of urgent support, Lifeline’s trained crisis supporters are there to listen without judgment. They can also explore other support options with you. 

Urgent support: 

• Lifeline (24/7): Call 13 11 14 | Text 0477 13 11 14 | Web chat 

• 13YARN (24/7): Call 13 92 76 (for Aboriginal & Torres Strait Islander support) 

Affordable options: 

• Medicare-subsidised psychology sessions – see your GP for a Mental Health Care Plan and referral.  

• headspace (free support for ages 12-25) 

• Employee Assistance Programs (EAPs) through workplaces 

• Free/low-cost online programs (e.g., This Way Up, myCompass) 

You don’t have to face tough times alone - support is available. 

Source:  

https://www.abs.gov.au/statistics/health/mental-health/national-study-mental-health-and-wellbeing/2020-2022#use-of-services 

DAY 13: HEADSPACE SITES

Today’s push-up target is 163, representing the number of headspace sites located across Australia. 

With 2 in 5* young people experiencing mental ill-health in the past year and suicide remaining the leading cause of death among 12-25 year olds, access to early and effective support can be life changing.  

headspace provide vital early intervention services to young people aged 12-25, and each year, they help thousands of young people, and their families, at 163+ sites nationwide, as well as online and phone counselling services, vocational services (including career mentoring) and school support.   

headspace doesn’t only provide mental health support - they also provide physical and sexual health services, alcohol and other drug support, and work and study services. 

Last year headspace delivered more than 500,000 services, supporting nearly 100,000 young people in person and another 100,000 through online platforms, helping them navigate challenges and strengthen wellbeing. 

Find your local headspace centre or for more information and support, go to headspace.org.au. 

Sources: 

Headspace Annual Report 2024

AIHW Health of Young People 

Headspace year in review FY24

DAY 11: CREATIVITY

Today’s target is 200 push-ups, representing the two hours of creative activity each week that can boost mental wellbeing.  

Tapping into your creative side isn’t just about self-expression - it’s a science-backed way to support your mental health. Research suggests that people need at least two hours of artistic engagement each week for mental wellbeing.  

Participating in artistic activities can lead to improved emotional regulation, reduced stress, and greater social connection. Whether trying your hand at painting, playing music, or simply visiting a gallery, the arts offer a meaningful way to care for your mind. 

Yet, despite 98% of Australians engaging in creative activities in some form, many don’t spend enough time immersed in them to experience the full mental health benefits. Barriers like cost, access, and time can make it harder for some to participate. But creativity doesn’t have to be complicated or expensive. Small, simple activities can have a profound impact on mood, resilience, and overall wellbeing. 

Regular creative engagement is linked to lower levels of stress hormones, improved self-confidence, and a stronger sense of social connection. Making time for creativity isn’t just enjoyable - it’s an investment in your mental health. 

Unlock your creative side: 

• Use creativity to unwind - instead of scrolling on your phone, try a mindful colouring book, listen to music, paint or play an instrument.  

• Visit cultural spaces - explore local museums, galleries, or community art events. 

• Join a creative group - participate in a writing club, dance class, or pottery workshop. 

Creativity isn’t just about talent –it’s about expression, connection, and wellbeing. So, grab that paintbrush, dust off your old guitar, or start writing that story you’ve been thinking about. Your mind will thank you for it. 

Sources: 

https://www.vichealth.vic.gov.au/sites/default/files/Evidence-Brief_Arts-and-health.pdf  

https://www.tandfonline.com/doi/full/10.1080/07421656.2016.1166832  

https://pmc.ncbi.nlm.nih.gov/articles/PMC6363280/

DAY 10: LONELINESS

Today’s push-up target is 130, for the 1 in 3 Australians who feel lonely. 

According to an Australian report, over 8.5 million (32%) of us feel lonely. Loneliness can affect anyone, regardless of age, background, or lifestyle, and while it’s a universal feeling, prolonged loneliness can take a toll on mental, emotional, and even physical wellbeing.  

Feeling lonely isn’t just about being alone; it’s about feeling disconnected. Social isolation, busy schedules, life transitions and even digital communication replacing in-person connection can all contribute. Over time, chronic loneliness has been linked to higher stress levels, sleep disturbances, and an increased risk of anxiety and depression. 

The good news? Small steps can make a big difference. Whether for yourself or someone else, here are ways to build meaningful connections: 

• Reach out – A simple message or phone call can brighten someone’s day (and yours!). 

• Prioritise real-world connection – Face-to-face interactions strengthen relationships and boost mood. 

• Engage in group activities – Join a club, sports team, or volunteer - shared interests create natural connections. 

• Be present – Deepen relationships by listening and engaging fully in conversations. 

• Check in on others – If you suspect someone is struggling, let them know you care. 

Loneliness is a shared human experience, but so is connection. By reaching out, opening up, and supporting one another, we can turn loneliness into a sense of belonging. 

Source:  

https://endingloneliness.com.au/wp-content/uploads/2023/10/ELT_LNA_Report_Digital.pdf  

DAY 9: SUICIDAL THOUGHTS

Today’s target is 167 push ups, representing the 16.7% (or one in six) Australians who have experienced suicidal thoughts or behaviours in their life.  

Having thoughts about suicide is more common that many people might think. In Australia, one in six people (16.7%) aged 16-85 years have experienced suicidal thoughts or behaviours at some point in their life.  
 
The thought of someone feeling suicidal and considering ending their life can be deeply confronting and difficult to understand.  

Those who experience suicidal thoughts are often in significant emotional distress and may see suicide as a way to escape their pain. This pain can stem from various experiences or circumstances, and in some cases, difficult life events can act as triggers for these thoughts or behaviours. 

However, research shows that having strong social connections, access to professional support, and open conversations about mental health can significantly reduce the risk of suicide.  

If you or someone you know is struggling, it’s important to reach out. Support from family, friends, or a crisis service can make a life-saving difference. You are not alone, and help is always available. 

Here are some ways you can play a role in suicide prevention: 

• Start conversations about mental health - checking in on those you care about can open the door to support.  

• Know the signs - changes in mood, withdrawal, or hopelessness may indicate someone needs help.  

• Call a crisis support line - Lifeline (13 11 14) and the Suicide Call Back Service (1300 659 467) offer 24/7 help. 

• Stay connected - social support is a key protective factor against suicide. 

• Practice self-care - regular exercise, mindfulness, and talking to a trusted person can help manage distress. 

If a life is in danger, or there is immediate risk of harm, please contact emergency services on 000. 

Source:  

National Study of Mental Health and Wellbeing, 2020-2022 | Australian Bureau of Statistics (abs.gov.au) 

DAY 8: PHYSICAL ACTIVITY - NATURAL ANTIDEPRESSANT

Today’s target is 170 push-ups, because people who engage in high levels of physical activity lower their risk of developing depression by 17%.  

People who are more physically active have a lower chance of developing depression, compared to those who are less active. In fact, one study found that being more active reduces the likelihood of depression by about 17%.   

Taking part in 150-minutes of moderate to vigorous physical activity per week is associated with this decreased risk.  

This statistic underscores the significant connection between physical activity and mental health. Engaging in regular exercise releases endorphins, often dubbed "feel-good hormones," which can enhance mood and alleviate feelings of anxiety and depression. 

By integrating physical activity into your daily routine, you not only boost your physical health but can also help create a buffer against mental health issues. 

 Here’s our tips to get you moving: 

🎯 Start small – kick things off with a quick 10-minute walk (or bang out 10 push-ups) and build up from there. Every bit counts! 
🎶 Do what makes you smile – Whether it’s dancing in your living room, hiking to epic views, or kicking a ball around, pick activities that feel like fun, not a chore. 
👯‍♂️ Squad up! – Workouts are way more fun with friends—invite your crew for a walk, game, or dance session and make it a good time. 

Sources: 

• Schuch et al 2018 ‘Physical Activity and Incident Depression: A Meta-analysis of Prospective Cohort Studies’ Am J Psychiatry 1;175(7):631-648 

DAY 7: YOUNG PEOPLE COST OF LIVING

Today’s push-up target is 103, because only 1 in 3 young people believe they’ll be able to afford a comfortable place to live in the next year. 

Increasing cost of living pressures have hit young Australians hard. The 2024 Australian Youth Barometer found that 86% of young Australians experienced financial difficulties last year, with just under one in three believing that they’d be able to afford a comfortable place to live in the next year.    

Housing availability and affordability was a significant day-to-day concern for young people, who talked about unmanageable rent increases, short-term leases, insecure income and limited housing availability. These pressures mean that about two thirds of young people don’t think they’ll be able to afford a comfortable place to live in the next 12 months. 

Secure housing is an important factor in supporting our health and wellbeing, with insecure housing being linked with mental ill-health and suicide.  

This highlights the need for solutions to address increasing rent prices and tenants’ rights to protect young people from unsafe, insecure and unsustainable housing conditions.  

If you’re a young person with a lot on your mind, headspace can help. There are many ways they can support you in your mental health and wellbeing, and to help you navigate life's challenges. For free and confidential support reach out to headspace   

And if you’d like to learn more about the changes that are needed for Australia’s youth housing or take action to impact change, you can visit Home Time / 

Sources: 

(CYPEP), Monash Centre for Youth Policy and Education Practice, Lucas Walsh, Zihong Deng, Thuc Bao Huynh, and Blake Cutler. “The 2024 Australian Youth Barometer.” Monash University, 2024. p.2

https://www.suicidepreventionaust.org/wp-content/uploads/2021/01/AHURI-Professional-Services-The-role-of-housing-insecurity-and-homelessness-in-suicidal-behaviour-FINAL-2.pdf

DAY 6: LIFELINE'S CHAT CONVERSATIONS

Today’s push-up target is 128, for the 128,000 online chat conversations answered by Lifeline’s trained crisis supporters last year. 

For over 60 years, Lifeline has been a beacon of hope for Australians in crisis, providing free, 24/7, and confidential support to anyone struggling with their mental health, experiencing emotional distress, or thinking about suicide. Last financial year, Lifeline answered over a million calls, over 75,000 text conversations, and ~128,000 online chats, ensuring that no one has to face their darkest moments alone. 

Whether its anxiety, loneliness, relationship struggles, financial stress, or suicidal thoughts, Lifeline’s trained crisis supporters offer a safe space to talk, listen without judgment, and provide support. Support is available in whatever way feels most comfortable - by phone (13 11 14), text (0477 13 11 14), or online chat. 

If you’re wondering what happens when you reach out to Lifeline, have a read of this article for a rundown of what to expect. 

If you or someone you know needs support, here’s how you can take action: 

• Know the signs – Withdrawal, hopelessness, or emotional distress may indicate someone needs support. 

• Encourage others to reach out – Let friends and family know that help is free and always available. 

• Seek support early – You don’t have to be in crisis to reach out. Talking to someone now can prevent things from escalating. 

You are never alone – support is just a call, text, or message away. 

Source: 

Lifeline Annual Report 2023-24

DAY 4: SLEEP

Today’s target is 143 push-ups, highlighting that people who regularly get 7 to 9 hours of sleep each night are 1.43 times less likely to experience poor mental health. 

We often underestimate the power of sleep, but it’s essential for both our physical and mental health. Our brains need rest to repair, rejuvenate, and carry out important processes that help us function at our best. When we cut our sleep short, we disrupt these processes, which can have long-term effects on our mood, cognition, and overall wellbeing. A recent study found that people who maintain a regular sleep schedule of 7 to 9 hours per night are 1.43 times less likely to experience poor mental health compared to those who sleep less than 7 hours. 

Good sleep is more than just “getting enough hours” - it’s about quality too. Sleep helps regulate emotions, improve memory, and boost focus, all of which are key to managing stress and staying resilient. By prioritising sleep, we give our minds and bodies the time they need to reset and recharge. 

Here are some simple tips to help you get better sleep: 

🛏️ Establish a consistent bedtime routine to signal to your body that it’s time to wind down. 
🌙 Dim bright lights and reduce screen time before bed to help your body prepare for rest. 
😴 Make regular physical activity part of your day, but avoid exercising right before sleep. 

Being proactive about your sleep habits can significantly improve your health and wellbeing. Quality rest is one of the most effective ways to stay sharp, energised, and mentally strong. 

Sources: 

Zhang et al. 2024 ‘Association of sleep duration and risk of mental disorder: a systematic review and meta-analysis’, Sleep and Breathing.  

DAY 3: PHYSICALLY ACTIVE

Today's target is 140 push-ups, for the 14% decrease in psychological distress seen in people who are physically active. 

Physical activity isn’t just about getting fit - it’s a natural, accessible way to reduce stress and lift your mood. In a global study, individuals who stay active report being 6% happier, enjoying 6% higher life satisfaction, and experiencing 14% less psychological distress. 

Regular physical activity has been proven to reduce symptoms, and support recovery from mental health challenges like depression and anxiety. It helps lower stress, boost mood, and improve memory and concentration. Plus, it enhances sleep quality and increases energy levels, giving you a natural boost to help you feel your best.  

So, the next time you're feeling overwhelmed, lace up your sneakers and get moving. Whether it's a jog, a walk, or even a dance party in your living room, physical activity offers significant mental health benefits. 

Here are our top tips to sweat away the stress: 

 🎧Create a ‘motivational mix’ playlist with your favourite upbeat tunes to get you in the mood to move.  

🏃‍♀️Turn movement into a habit – make exercise a part of your day, include incidental exercise where you can and schedule it in like your favourite event. 

🌿 Take your workout outside – fresh air and nature do wonders for your mood, plus it’s way more fun than being indoors!  

Sources:  

https://www.smartcitiesandsport.org/empowering-policy-makers-through-data-analysis/ 

https://www.healthdirect.gov.au/exercise-and-mental-health#benefits  

DAY 2: MEN'S SUICIDE

Today’s push-up target is 75, for the 75% of lives lost to suicide in Australia that are male. 

Every suicide is a tragedy, and in Australia, men account for three-quarters of all suicides.  

While everyone faces tough times, research shows that men are less likely to seek help or open up about their struggles. But no one has to go through it alone - seeking support is a sign of strength, not weakness.  

The Push-Up Challenge target is 3,214 push-ups, each representing a life lost to suicide in Australia in 2023.  That includes 2,419 boys and men - sons, brothers, friends-leaving behind families and communities in grief.  

Here’s how we can support men’s mental health:  

💬 Start conversations: Check in with mates and create a safe place for honest chats. Asking “How are you really doing?” can make a difference.  

🤝 Build connections: join a sports team, hobby group, Men’s Shed, or support network. A sense of belonging and connection can be life-changing.  

📌 Know the signs: If you’re struggling, or worried about someone, visit Lifeline’s page 

about supporting men’s mental health which includes a list of signs more help is needed as well as resources and support services. Worried about a young man? See MensLine Australia’s tips on supporting young men at risk of suicide.  

If you are concerned about a man in your life, supporting him to get professional help is a critical step. Encourage him to see his GP or call a support line. MensLine Australia is a free telephone and online counselling services offering support for Australian men, anywhere, anytime – call 1300 78 99 78.  

Because one life lost, is one too many.

Sources: 

ABS Causes of Death 2024  
Real Experiences - Men | Lifeline Australia | 13 11 14 

DAY 1: NATURE

Today’s push-up target is 120, because spending at least 120 minutes in nature every week is linked to better health and wellbeing. 

Science confirms what we’ve always known: nature has powerful benefits for both mental and physical health. Research from the UK found that people who spent at least 120 minutes a week in nature reported significantly greater health and wellbeing. The best part? It doesn’t matter if you get your 120 minutes all at once or spread it out throughout the week; the key is simply getting outside and soaking in the benefits. 

Nature’s impact on mental health is profound - being surrounded by greenery can reduce stress, boost mood, and increase feelings of happiness and relaxation. Whether you’re hiking in the bush, strolling through a park, or just sitting under a tree, nature helps recharge your mental batteries and promotes overall wellbeing. 

So, step outside and start exploring. The fresh air, calming environment, and connection to the natural world can help you feel more centred, reduce anxiety, and improve your mental clarity. 

Here are some simple ways to start reaping the benefits of nature: 
🌱 Get your hands dirty – Garden, plant something new, or just sip your coffee outside and soak in the fresh air. 
🥾 Adventure awaits – Plan a weekend hike or explore a hidden trail nearby. Bonus points for finding a great view. 
🚶‍♂️ Walk and talk – Catch up with a friend or family member while strolling through nature. Fresh air + good company = instant mood boost! 
 

Sources: