Practicing self-care is one of the most important investments a person can make for their most valuable assets – their physical and mental well-being.
The benefits of self-care are immeasurable in most aspects of life. Self-care can help you manage stress, lower your risk of illness and increase your energy, according to the National Institute of Mental Health.
While some ways of self-care can be costly, we have provided a list below of free and budget-friendly ideas to help you in your self-care journey, so that you won't be stressed financially.
- Watch the sunrise. Regardless of whether you’re an early bird, setting your alarm for the crack of dawn just might be worth it. Observing the rising sun can reset your circadian rhythm, lift your mood and inspire awe. Read about these benefits and more.
- Spend time in natural settings like parks, forests or beaches. Exposure to nature is linked to numerous health benefits, including improved mood and reduced stress. Research has shown spending 120 minutes a week in nature improves your health and wellbeing.
- Connect with the earth by walking barefoot or sitting on the ground. It can't get much simpler than this, but earthing (physical contact with the earth) has been shown to reduce stress, decrease chronic inflammation, improve sleep, boost cardiovascular performance and enhance overall wellbeing. Discover five ways to try it.
- Take a hike. The physical exercise and exposure to nature make it worth the climb, physically and mentally, as outlined by the National Park Service. For example, hiking can improve cardiovascular and respiratory health, improve balance, increase bone density and reduce stress.
- Give color therapy a whirl. Different colors can have various psychological effects, such as calming or energizing. Looking to boost your cheer? Add yellow to your life. Stir your creativity with orange. Read about color therapy, the benefits and tips to help you practice it.
- Organize your living space and decorate thoughtfully. A clean and intentionally decorated space can reduce stress and enhance mental clarity. According to Psychology Today, clutter is distracting and can lead to cognitive overload. On the flip side, research shows an organized area improves mood, focus and productivity. Simplify your space, then surround yourself with things that bring you joy for an extra boost.
- Visit a museum to engage with art and history. Museums offer cultural enrichment and opportunities to reflect and relax. An article published by the American Alliance of Museums touches on how museums can enhance your personal, intellectual, social and physical wellbeing. Doctors in some countries actually prescribe museum visits!
- Write down things you are grateful for regularly. Practicing gratitude can improve mental health and foster a positive outlook on life. Read about the science of gratitude and consider starting a gratitude journal or jar today.
- Listen to music daily. Music can uplift your mood, reduce stress and improve your mental and physical health. Watch this video by Time to learn more about the benefits of listening to or playing music.
- Count backward–5, 4, 3, 2, 1–to manage stress. This technique involves using your senses to identify five things you can see, four you can touch, three you can hear, two you can smell and one you can taste to focus on the present moment.
- Incorporate physical activity into your daily routine. Whether taking a brisk walk, swimming laps or leisurely raking leaves, according to the Centers for Disease Control, moving your body can improve health and help prevent premature death, breast cancer, diabetes and so forth. Try these tips from the CDC to help incorporate exercise into your daily life.
- Get more sleep. Most adults need 7+ hours of quality sleep each night. Learn more about keeping your heart healthy, your mind sharp and others basics and benefits of sleep, and read 8 health benefits of sleep. Having trouble sleeping? Talk with your doctor.
Keep in mind this list is just the tip of the iceberg when it comes to healthy living without spending a fortune. And, of course, everyone is different. Think about what works best for you and talk to doctor, therapist and friends to determine the best combination for you.
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We hope you found this helpful. This article is for informational purposes only and is based on information available as of August 2024 and is subject to change. This content is not intended to be used or acted upon with respect to any client's specific circumstances. For specific advice about your unique circumstances, consider talking with your qualified professionals.
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