7 ways to practice self-care on a budget
Key Takeaways
While many self-care activities come with a high price tag, you can easily practice self-care on a budget.
Some options include taking a break from social media, spending time in nature, and having a DIY spa day.
Take time to consider these and other inexpensive self-care activities that meet your needs.
When the occasional retail therapy becomes a regular habit, your financial well-being could suffer, potentially leading to high-interest debt.1
The good news is there are plenty of self-care activities that can provide a respite from life's stressors without breaking the bank.
7 realistic ideas to practice self-care on a budget
There's nothing wrong with treating yourself now and then with money you've saved, but going into debt for your personal well-being can ultimately lead to more stress in the long run. Here are some ways you can practice self-care on a budget.
1. Take a break from social media
Social media can be a great way to connect with family members and friends, especially those who live far away.
However, the drawbacks tend to outweigh the benefits, particularly with excessive use, according to a meta-analysis of 78 studies published about the connection between social media use and mental health.2
If you find yourself turning to social media to improve your mood, taking a break may help free up time for other meaningful activities, reduce your anxiety, improve your sleep, and boost your overall well-being.3
2. Spend some time in nature
Research indicates that spending time in nature comes with a host of benefits, including reduced stress, increased attention, better mood, and even a lower risk of psychiatric disorders. Even if you don't live near the mountains, the beach, or other natural wonders, a stroll in your local city park may be enough to get some free or inexpensive self-care. Regularly tapping into the healing powers of nature can provide significant cognitive benefits.4
3. Take care of your body's basic needs
Sometimes, all it takes to improve your mental health is tending to your body's needs. That includes the following:
Get enough sleep: Both the American Academy of Sleep Medicine and the Sleep Research Society recommend that adults get between seven and nine hours of sleep every night. While an occasional late night won't hurt, cutting your sleep short on a consistent basis can increase your chances for depression, weight gain, heart disease, and other health risks.5
Hydrate: Men typically need at least 15.5 cups of water every day, while women need 11.5 cups—and if you live in a hotter climate, you may need more.6 Even mild dehydration can negatively impact your energy level, overall mood, and ability to think clearly.7
Eat well: If you consume a lot of processed food, you may not be getting all the nutrients your body needs. Eating more whole grains, fruits, vegetables, and lean meats—or other protein sources if you're a vegetarian or vegan—can improve your mental health.8 Careful meal planning can allow you to eat better without a significant change to your budget.
Exercise: Working out isn't a cure-all for mental health challenges, but scientific research is conclusive that physical activity can help reduce anxiety and depression.9 The Centers for Disease Control and Prevention recommends 150 minutes of moderate-intensity physical activity per week.10 However, if you're limited due to time or physical constraints, remember that some exercise is better than none.
4. Rediscover old hobbies
When you were young, many of your hobbies were free. Returning to what made you happy as a child can evoke feelings of nostalgia, which researchers indicate can improve your emotional well-being.11
Whether it's reading, playing video games, taking a hike, or learning a new craft, filling your time with hobbies can be an excellent form of self-care on a budget.
5. Follow a guided meditation
Meditation apps can have expensive subscription fees, but there are countless alternatives on YouTube and other platforms that you can access for free. It may take some research to find videos you like, but the savings can be worth it.
According to the Mayo Clinic, meditation can be a fast way to reduce stress by clearing your mind of daily stressors, helping you get a different perspective on managing stress, and reducing your heart rate and blood pressure. It can even improve your sleep.12
6. Have a DIY spa day
A day at your favorite spa can be relaxing, but it can also cost hundreds of dollars. Instead, consider running your own spa day at home. You can often find relatively inexpensive supplies online to give yourself a full-body treatment at a fraction of the cost. Some examples include:
Bath bomb, bubble bath, or Epsom salts
Scented candles or diffused essential oils
Face or eye mask
Manicure tools and nail polish
Exfoliator, oil cleanser, and other facial products
Flavored water or tea
Before you get started, set the mood by cleaning up your spa space and putting on a relaxing music playlist. If possible, turn down the lights to enhance the relaxing atmosphere. Have clean towels, washcloths, and a robe nearby, so you can focus on yourself during your routine.
7. Do a little cleaning
While it might seem contradictory, spending time cleaning up your living space can help you feel like you're in control, minimize distractions, and manage your stress and anxiety. In some cases, it can also be a form of exercise.13
If tackling your entire house feels overwhelming, consider focusing on the rooms where you spend most of your time, such as the kitchen, living room, office, and bedroom. Putting on your favorite music playlist, audiobook, or podcast can also enhance your mood and keep you motivated.
Why self-care still matters, even when you're on a budget
If you have a low income or a significant amount of debt, you may be more likely to experience psychological distress compared to someone who has more discretionary income.14 As a result, practicing self-care may be all the more important when you're on a budget.
The only caveat is that you may need to get more creative with your self-care activities to get the benefits you're looking for while saving money along the way.
The bottom line
Practicing self-care is crucial for your mental health, but it can be challenging to find inexpensive self-care activities that work for you.
While you may not be able to afford a tropical getaway, a day at your local spa, or a fancy dinner, there are many affordable ways to practice self-care in a meaningful way. If some of the above recommendations don't speak to you, take some time to think about activities that help improve your mental well-being and pursue those with your budget in mind.
Cleveland Clinic. “Why ‘Retail Therapy’ Makes You Feel Happier.”
ScienceDirect. “Does social media use make us happy? A meta-analysis on social media and positive well-being outcomes.”
Harvard Summer School. “Need a Break from Social Media? Here’s Why You Should — and How to Do It.”
American Psychological Association. “Nurtured by nature.”
National Library of Medicine. “Recommended Amount of Sleep for a Healthy Adult: A Joint Consensus Statement of the American Academy of Sleep Medicine and Sleep Research Society.”
Mayo Clinic. “Water: How much should you drink every day?”
UConn Today. “Even Mild Dehydration Can Alter Mood.”
Mental Health Center of San Diego. “Nutrition and Mental Health: Foods that Boost Your Mood.”
National Library of Medicine. “A meta-meta-analysis of the effect of physical activity on depression and anxiety in non-clinical adult populations.”
Center for Disease Control. “Adult Activity: An Overview.”
National Library of Medicine. “Can Good Memories of the Past Instill Happiness? Nostalgia Improves Subjective Well-Being by Increasing Gratitude.”
Mayo Clinic. “Meditation: A simple, fast way to reduce stress.”
Cleveland Clinic. “Decluttering Your Life: How Cleaning and Mental Health Are Connected with Dr. Dawn Potter.”
National Library of Medicine. “The Relationship Between Financial Worries and Psychological Distress Among U.S. Adults.”
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