Self-Care on a Budget: Affordable Ways to Nurture Your Well-Being
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Let’s face it: everything is more expensive these days. It’s tough to think about spending money and time on self-care when there’s groceries, gas, student loan payments, etc. to focus on – I get it! Then, once you hear everyone constantly saying self-care is an absolute must, you end up feeling more stressed because it’s difficult to know where to begin and how to find self-care ideas on a budget. I’ve rounded up some free or low-cost ways you can incorporate self-care into your daily routine so it becomes second nature and not another thing you need to stress about.
Remember, self-care doesn't have to be expensive or elaborate. It's about making intentional choices to prioritize your well-being. Adapt these suggestions to fit your personal preferences and budget constraints, and don't forget that small, consistent efforts can lead to significant improvements in your overall well-being.
😴 Prioritize Sleep: A completely free way to have self-care in your life! Ensure you get enough restful sleep by maintaining a consistent sleep schedule. Try to aim for 7-9 hours of quality sleep per night. Poor sleep can be linked to various mental health issues, including anxiety disorders and depression. Sleep influences the release of various hormones, including those that regulate growth, stress response (cortisol), and reproductive hormones. Disrupted sleep patterns can lead to imbalances in these hormones.
To help ensure a good night’s sleep you can create a calming bedtime routine with activities like reading, deep breathing, or gentle stretching. Keep your bedroom a bit cooler (fans are great for this!) and sleep in lightweight pj’s to keep you body breathing throughout the night. If your room isn’t completely dark, try out a sleep mask to keep the light out. A white noise machine can help create a calming atmosphere and help you drift off to sleep.
🏋️♂️ Exercise regularly: Explore free or low-cost workout options such as walking, jogging, or hiking. It doesn’t cost a penny to be outside in your neighborhood! If there isn’t much space for walking/jogging where you live there are still options for outdoor exercise. If you’re in an apartment building you can walk up and down the stairs for a great workout. Some public schools have an open field or track that you can walk around. Try finding a trail at a nearby park for walking, jogging, and/or biking. Spending time in nature is a great way to recharge your mental health; nature offers tranquility at no cost.
You can also do free home workouts using online resources. Youtube is a great spot for long or short workouts, and there are many options from HIIT to Pilates. Some apps include free workouts which can be easier to accomplish when you don’t have time to be in front of a tv for exercising. I love this fitness instructor: Pamela Reif! She has lots of different videos, and I like that she only has music as the sound–no talking
📓 Journaling: All you need is a notebook and a pen! Journaling can help you express your thoughts and feelings. It’s cathartic to write down what’s been on your mind. Once it’s on paper, and out of your head, it’s easier to confront the problem (or to be pleasantly surprised at how great life has been!). If you get stuck on what to write you can find journaling prompts online for inspiration. Pinterest is also great for this!
Start a gratitude journal to focus on the positive aspects of your life. Reflect on what you're thankful for each day. This is another great way to create a peaceful nighttime routine.
🧘♂️ Mindfulness Meditation: Practicing mindfulness meditation is a free and effective way to reduce stress and improve mental clarity. Try practicing meditation before going to sleep to clear your mind. You can find guided meditation sessions on YouTube or use free meditation apps like Insight Timer. Spotify also has meditation playlists for single use or ones to use with the entire family.
🥗 Nutrition: Cook at home to save money and make healthier choices. Check out this post for an easy guide for buying nutritious food on a budget. Plan your meals and snacks to avoid impulse spending on fast food. Several studies have indicated that a diet high in processed foods, characterized by high levels of sugar, unhealthy fats, and additives, is associated with a higher risk of mental health issues such as depression, anxiety, and mood disorders. Conversely, diets rich in whole foods, fruits, vegetables, and lean proteins have been linked to better mental health outcomes.
Some food additives and preservatives used in processed foods may have adverse effects on mental health for certain individuals. For example, some people are sensitive to artificial food colorings and preservatives, which can trigger symptoms of attention deficit hyperactivity disorder (ADHD). I’ve outlined some more reasons why changing your diet is so very important for your mental health in this post.
🎓 Free Workshops and Classes: Many communities offer free workshops and classes on various topics. Look for events at your local library or community center, or search for free online courses. Meetup or Thrillist are great places to check out to connect with people who share your interests. We’re inherently social creatures and being around people has a positive effect on mental health. Instead of going out with friends, try hosting a potluck (or rotate a monthly potluck with friends!), have game nights, movie nights, or if there’s a DIY project you’ve been wanting to do, ask a friend to help out.
📚 Reading and Learning: Visit your local library for free access to books, magazines, and educational resources. Plus, they’re the perfect spot for quiet reading. Explore online courses and webinars, many of which are affordable or free. You can also use platforms like Project Gutenberg for free eBooks.
💆♂️ DIY Spa Day: Create a spa-like experience at home with a warm bath, candles, and soothing music. Make your own face masks and scrubs using household ingredients like honey, oats, and yogurt. Try using inexpensive products like Epsom salts, essential oils, and DIY face masks. Light some candles, play soothing music, and take a relaxing bath. If you need more inspiration try reading this post on creating the perfect, DIY spa on a budget.
🎨 Creative Outlets: Engage in creative hobbies like drawing, painting, writing, or crafting. Explore your creative side with DIY crafts using materials you already have at home. Crafting can be a fun and therapeutic way to spend your time. Plus, creating DIY crafts can make the perfect gifts for friends or you might discover an easy side-business for yourself.
🤝 Volunteer: Giving back to your community can be a fulfilling way to practice self-care without spending money. Look for volunteer opportunities in your area or online.
📱 Digital Detox: Take regular breaks from screens to reduce digital overwhelm and stress. Engage in activities like drawing, puzzles, or simply enjoying a quiet moment away from devices to help clear your mind. You can start out small and try to not look at apps until after you’ve had breakfast and not check your phone once you’re in bed. You can also try free apps that block distracting apps to help start your digital detox.
💰 Plan and Budget: Creating a budget can itself be a form of self-care. It helps you manage your finances and reduce financial stress. This in turn helps you feel more empowered in your decisions and can help give you mental clarity for your future. Try listing your expenses in an Excel doc or grab a notebook if that’s easier. There are also a lot of free apps that help you track your expenses.
🙏 Yoga and Stretching: You can find free yoga and stretching routines on platforms like YouTube. Yoga can help with relaxation, flexibility, and overall well-being. It’s a great way to start or end your day! You can even do a quick, 10-minute Yoga or stretching session at lunch to help with the midday crunch. Pinterest is a great place for finding simple infographics to help you come up with a simple Yoga routine.
💑 Connect with Loved Ones: Spending quality time with friends and family is a vital aspect of self-care. Meaningful and supportive relationships are key to reaping the mental health benefits of spending time with loved ones. Building and maintaining these connections should be a priority for overall well-being. Go for a walk with a friend, meetup with a friend for coffee, chat with your family over a video call, etc. Whoever lightens your heart should be the person, or people, you spend quality time with.
🏫 Self-Education: Use online resources like Udemy, Coursera, or YouTube to learn new skills or explore topics of interest. This is a great way to exercise your mind and help create more mental clarity. Some libraries, or even local colleges, offer free or low-cost educational classes.
I hope this list helps you get started, or enhances, your self-care journey in an affordable way! :)