Running out of fresh ideas to get your anxiety community talking and supporting one another? Community challenges are a proven way to inspire participation, break the ice, and create positive momentum. This template library gives you ready-to-use Community Challenge prompts that spark engagement and connection.
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Community challenges work because they turn support into a shared experience. They encourage members to step outside their comfort zones in a safe, encouraging environment, reducing feelings of isolation. When people tackle small tasks together, it creates a sense of belonging and accomplishment, which is especially powerful for those dealing with anxiety.
These challenges are intentionally lighthearted and achievable, helping members build confidence through small wins. By celebrating participation and progress, you foster a positive feedback loop that motivates ongoing engagement. Recognition, even for simple contributions, strengthens bonds and encourages more members to join in future activities.
7-Day Calm Challenge: Share one thing that helped you feel calm today.
💡 Example: "Today, I took a short walk outside and it really helped me feel calm."
Gratitude Chain: Comment with one thing you are grateful for this week.
💡 Example: "I'm grateful for my supportive friend who listens to me."
Try a new relaxation technique and share your experience in the thread.
💡 Example: "I tried deep breathing for the first time and felt less tense afterwards."
Daily Check-In: On a scale of 1-10, how anxious are you feeling today?
💡 Example: "6"
Anxiety Buster Bingo: Mark off a square each time you complete a calming activity.
💡 Example: "I completed 'drank water' and 'journaled for 5 minutes' today."
Share a photo of your peaceful place, whether real or imagined.
💡 Example: "Here's my cozy reading nook with a blanket and candles."
Mindful Minute: Set a timer for one minute and focus on your breathing. Report back how you feel.
💡 Example: "After one minute, I felt a little more grounded and relaxed."
Anxiety Playlist Swap: Share a song that helps you feel less anxious.
💡 Example: "I listen to 'Weightless' by Marconi Union when I'm anxious."
Self-Care Snapshot: What did you do for self-care today? Post a quick update.
💡 Example: "I took a long bath and read a chapter of my book."
Motivation Monday: Share your positive intention for the week ahead.
💡 Example: "My intention is to be gentle with myself when I feel stressed."
Try going tech-free for an hour and describe how it affected your anxiety.
💡 Example: "No phone for an hour made me notice how much I check it when I'm anxious."
Anxiety Wins: Share a small victory you had over anxiety this week.
💡 Example: "I went to the grocery store by myself and felt proud."
Grounding Game: Name 3 things you can see, hear, and feel right now.
💡 Example: "See: my mug, window, plant. Hear: birds, cars, fan. Feel: chair, sweater, coffee cup."
Wellness Wheel: Pick one area (sleep, nutrition, movement) to focus on and share your goal.
💡 Example: "I'm focusing on movement and aim to stretch every morning."
Affirmation Chain: Share a positive affirmation that helps you when anxious.
💡 Example: "I remind myself 'I am safe and can handle this.'"
Daily Doodle: Draw or describe a symbol of calm and post it here.
💡 Example: "I drew a sun rising over the ocean."
Comfort Food Share: What meal or snack comforts you when anxious?
💡 Example: "A warm bowl of oatmeal always soothes me."
Try a 3-minute guided meditation and share your thoughts.
💡 Example: "The meditation helped me slow down and notice my breath."
Anxiety Myth Busters: Share one myth about anxiety you want to debunk.
💡 Example: "Myth: Anxiety is just overreacting. Reality: It's a real condition."
Kindness Challenge: Do one kind thing for yourself today and tell us what it was.
💡 Example: "I gave myself permission to rest and watched my favorite movie."
Share your favorite anxiety relief app or tool.
💡 Example: "I use Headspace for guided meditations."
Walk and Talk: Take a walk today and share one thing you noticed.
💡 Example: "Saw daffodils blooming on my walk and felt hopeful."
Try journaling for 5 minutes and post a line from your entry.
💡 Example: "Today I wrote 'I am learning to accept my anxious moments.'"
Self-Soothing Show and Tell: Share an object that helps you feel safe or calm.
💡 Example: "My weighted blanket helps me relax at night."
Breathing Challenge: Try 4-7-8 breathing and report how you felt.
💡 Example: "I felt less tense after three rounds of 4-7-8 breathing."
Self-Kindness Pledge: Comment 'I will be gentle with myself today' if you accept.
💡 Example: "I will be gentle with myself today."
Try a mindful cup of tea or coffee and describe the experience.
💡 Example: "I noticed the warmth and aroma of my tea and felt more present."
Post a meme or gif that makes you laugh when feeling anxious.
💡 Example: "Posted a funny cat gif that always cheers me up."
Share a book or article that helped you understand anxiety better.
💡 Example: "I recommend 'The Anxiety and Phobia Workbook.'"
Anxiety Progress Tracker: Share one way you coped better this month.
💡 Example: "I started using a journal to track my triggers and it helps."
Anxiety Icebreaker: Share a fun fact about yourself unrelated to anxiety.
💡 Example: "I can solve a Rubik's cube in under a minute."
Best Advice Swap: Share the best anxiety advice you have received.
💡 Example: "To treat yourself like you would treat a friend."
Try a new hobby for 10 minutes and tell us how it felt to focus on something new.
💡 Example: "Tried sketching and it distracted me from my worries."
Anxiety Affirmation Wall: Add your favorite calming phrase to our list.
💡 Example: "This too shall pass."
Share a breathing app or tool you find helpful for anxiety.
💡 Example: "I use Calm for breathing exercises."
Try a digital declutter: Clean out one folder or app and share how it felt.
💡 Example: "Deleting old emails made me feel a bit lighter."
Anxiety-Friendly Recipe Swap: Post a simple meal that helps you feel good.
💡 Example: "My go-to is banana oat pancakes for breakfast."
Share an anxiety-friendly podcast or video that brings you comfort.
💡 Example: "I love listening to 'The Calmer You' podcast."
Daily Encouragement: Tag a member to send them a supportive message.
💡 Example: "@Jane, you are doing great and we appreciate your honesty."
Describe a safe routine or ritual that helps manage your anxiety.
💡 Example: "Every night I light a candle and read for 10 minutes."
Post a photo or describe your favorite calming nature spot.
💡 Example: "A photo of the lake near my house at sunset."
Choose a challenge template that fits your community's vibe and needs. Post it with clear instructions, a friendly tone, and a deadline to encourage timely participation. Highlight and celebrate member contributions, whether through shoutouts, badges, or small rewards. Mix up challenge types to keep things fresh, and invite feedback to fine-tune future challenges. Encourage members to share updates, photos, or reflections to keep the energy going.
On all platforms, use clear formatting and visuals to make your challenge posts stand out. Pin or highlight active challenges for visibility. Encourage replies, shares, or media uploads in ways that fit each platform's features. Use polls or reactions to track participation where available.
When designing challenge prompts, consider using options that allow for private reflection or anonymous participation. For example, prompts like 'Describe a calming technique you tried this week (you can share as much or as little as you like)' encourage engagement without putting pressure on members to disclose personal details. You can also include check-in polls or emoji reactions as lower-barrier ways for socially anxious members to participate.
Daily challenge activities can include exercises like 'Identify one negative thought you had today and reframe it,' or 'Keep a thought record for an anxious moment and share how you challenged it.' Templates can also focus on tools from CBT (Cognitive Behavioral Therapy), such as rating the intensity of worry or listing evidence for and against a particular fear.
It's important to avoid prompts that focus on physical symptoms or self-diagnosis. Instead, structure challenges around coping strategies, grounding exercises, and emotion labeling. For example, a challenge could be 'Share a grounding technique that helped reduce worry today,' rather than 'Describe your physical symptoms when anxious.'
Accountability check-ins should emphasize progress and self-compassion, not perfection. Use phrasing like 'What small step did you take towards managing anxiety this week?' or 'Share a moment you practiced self-care, even if it was brief.' Avoid language that could be perceived as pressuring, such as 'Did you complete all challenge tasks?'
Yes, you can include themed challenges such as 'Mindful Monday,' where each week introduces a new mindfulness or breathing exercise. Provide simple instructions and encourage members to share their experiences or any barriers they faced. Use evidence-based practices like diaphragmatic breathing, body scanning, or guided visualization tailored for anxiety reduction.
Acknowledge that avoidance is a common part of living with anxiety and normalize it in your posts. Offer graded exposure options in your templates, such as 'Choose a small, manageable activity from this list to try,' and reassure members that any participation is valuable. Consider including discussion prompts about what made certain activities feel challenging, fostering a supportive environment to address avoidance without judgment.
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