A big, new industry has built up around self-care, and it’s great to see there are options for those prioritizing their physical and mental health. The costs involved, however, are not accessible for everyone at a time when everyday household bills continue to rise.
Fortunately, there are plenty of cheaper solutions that can fit all budgets. Looking after yourself doesn’t have to be expensive, and these tips will help you while keeping costs down.
The suggestions are a mix of ideas to suit physical or mental health or, in some cases, both. Each is united by offering solutions that won’t break the bank.
1. Get Outdoors
Getting outside costs nothing, and it offers many benefits for physical and mental health. Natural daylight helps us absorb crucial elements of vitamin D, which helps with stronger bones while lifting our moods.
Aim to spend half an hour sitting outside, or preferably go for a walk. If the weather is too awful, allow as much daylight into your home as possible.
2. Free Exercise
Walking is a free form of exercise. If you want to be more energetic, you could run around your neighborhood or join a running club.
Joining a gym is a significant household expense, but if you want to cut those membership costs out of your budget, there are alternatives. Many parks and outdoor spaces have installed essential, static gym equipment to help you stay in shape.
3. How to Get Free Self-Help Books
Another new industry has developed around self-help books. Each covers a specific physical and mental health area, and many significantly benefit the reader.
Spending less money on books can be tempting, particularly when we are struggling, but there are alternatives. Kindle versions are cheaper, but why not use your local library? Each has a busy section on self-help and will likely hold something that fits your requirements.
4. Cost-Effective Meditation
It’s not necessary to pay to learn meditation. Some apps apply a charge, but others are free. Alternatively, thousands of videos on YouTube offer tutorials and sessions that help you master this valuable subject.
Using the tips from the previous section, you can also source books on the subject cheaply or for free.
5. Take up Yoga
Similarly to meditation, yoga can be accessed cheaply via online tutorials and books from the library. If your budget stretches, finding courses in your local area is easy.
Many enjoy both disciplines, but yoga has one advantage: it is an excellent workout for the mind and body, so consider this ancient art as part of your self-help routine.
6. Gardening on a Budget
Gardening is one of the best things you can do to boost your physical and mental health. It can be an expensive hobby when you shop at garden centers or hire a contractor to work on your yard, but there are cost-cutting options.
Dispense with a gardener for the smaller jobs and do most of the work yourself. Joining a local club can also help with free seeds and plants, while another tip is to grow fruits and vegetables from cheaper, store-bought produce.
7. Stay Hydrated for Less
Staying hydrated throughout the day has many health benefits. Water helps to lubricate joints and improves our digestive system by removing waste products.
Water from the faucet will do the same job as any bottled version, and that’s an instant saving. Many parks and towns now have free refill facilities, as do major sporting events, so there’s every reason to remain hydrated for as little cost as possible.
8. Healthy Diet Habits
Following a healthy diet doesn’t have to harm your budget. It can be the most cost-effective approach to food shopping. Fresh fruit and vegetables, plus cuts of meat, will prove cheaper in the long run than ready meals, and they are better for you.
Cutting down on takeaway meals is another way to benefit your health and budget.
9. Clear Your Space
A cluttered home or desk can lead to a disorganized mind. It can also be frustrating when we can’t find essential items; frustration is a negative emotion. The only expense involved with clearing your work or home space is time.
Home and workplace demands may mean that time is in short supply, but the extra effort should provide instant benefits for your mental health.
10. Change Your Bedding Regularly
There’s nothing like climbing into a warm bed, surrounded by freshly laundered sheets at the end of a long day. It’s like getting a hug as a reward for facing up to and tackling your daily challenges.
While it’s not practical or economical to have new sheets and blankets daily, changing them twice a week is an excellent option to maintain that rewarding feeling without overdoing it.
11. Bake some Bread
The therapeutic qualities of baking may surprise you. Making bread at home is lengthy, offering an opportunity to get lost in the moment. Well-being experts often speak of mindfulness; bread baking is a great way to practice this art.
Another benefit of baking bread is that the results are delicious and improve on store-bought produce.
12. Unsubscribe from Unnecessary Emails
Information overload harms our mental health. Many like to go off-grid and spend extended time without technology, but that’s not possible or practical for everyone.
A good tip we can all follow is to brew a coffee or tea and spend time unsubscribing from all the email sources you don’t need. Unwanted information starts to disappear from your inbox, and you can free up time for more productive online activities.
13. Donate
Random acts of kindness help others, and while they’re not meant to be about us, they naturally offer a sense of satisfaction. If you’re looking for ideas, go through your home and sort some items to donate to a charitable cause.
Do it quietly, and look for a charity that means something to you. Your actions will result in an inevitable feeling of well-being.
14. Enjoy a Good Laugh
Laughter is a great medicine. It increases endorphins that battle stress, and you also take in extra gulps of oxygen-rich air. If you don’t feel like smiling, read a funny book or look up your favorite comedian on video.
If it’s genuinely funny, you can’t help but laugh; those beneficial effects will flow through your mind and body.
15. Take a Breath
If you are in a stressful situation and have no time to meditate, you can quickly gain control by regulating your breathing. The technique involves breathing gently in and out through the nose while keeping your chest and stomach still.
Each breath helps to ease tension. Breathing is an essential part of self-care, and best of all, it’s completely free!
