SELF-CARE ON A BUDGET: 10 THINGS TO TRY

Self-care is important in helping manage and prevent depression, and it needn't be expensive. Find ideas for self-care on a budget here.

Blurtitout Team

Published at 03:40

Self-care is incredibly important in helping manage and prevent depression.

However, as those of us who struggle with poor mental health are more likely to have financial problems, especially if we are unable to work, there are often real limitations in the amount we can ‘budget’ to look after ourselves.

But while spa days and shopping sprees are undoubtedly expensive, there are many other acts of self-care that cost very little or are in fact free. Discover budget-friendly ways to practice self-care below.

Practice Self-Care On A Budget

  • Drink up. 
  • Eat well. 
  • Sleep. 
  • Move it. 
  • Get out. 
  • Get creative. 
  • Clean up. 
  • Treat yourself. 
  • Build boundaries. 
  • Rest up.

Affordable Self-Care Ideas

1. DRINK UP

Being even the tiniest bit dehydrated can have a negative impact on our mood, so ensuring we drink enough water is one of the simplest ways we can look after ourselves. Normal tap water is fine.

If you’re not fussed about water, herbal teas also count, and you can pick up boxes relatively inexpensively, especially if you choose own-brand over premium labels. As an added bonus, some herbs can soothe symptoms of depression and anxiety. However, few herbs can impact the efficacy of drugs, so do check the information sheet/talk to your doctor if you are on medication.

2. EAT WELL

We’ve talked about the benefits of healthy eating before, and contrary to popular belief, eating well doesn’t have to be expensive.

Yes, goji berries and superfood salads are good for us, but so are baked beans and tinned fish!  Our podcast on food and mental health shares several low-cost nutrition ideas, and there are plenty of blogs out there where you can find meal-plan inspiration. For example, Cooking on a Bootstrap.[1]

3. SLEEP

Getting a good night’s sleep is one of the kindest things we can do for ourselves, and better still it’s completely free. However, as depression often comes hand-in-hand with sleep problems, we know that can be easier said than done.

We can improve our chances of getting a good night’s sleep by limiting caffeine after 2pm and implementing a ‘bedtime routine’ – a series of calming activities we do every night to tell our body and our brain it’s time for bed. Limiting screen time in the evenings can also be really helpful, as the light given off by our digital devices can be disruptive and keep us from going to bed early. 

4. MOVE IT

Self care on a budget
Exercise has innumerable health benefits. Photo: Team Design

Although it’s often the last thing we feel like doing, especially when we’re depressed, getting moving is a great way to show ourselves self-care. Exercise has innumerable health benefits, and even a short burst of movement triggers endorphins and gives us that feel-good glow.

You don’t need a pricey gym membership to stay active either. You can dance in your bedroom to your favourite tunes, follow along with free fitness videos on YouTube, or simply pop some trainers on and head out for a walk or run. Spending time to exercise outside has additional benefits too.

5. GET OUT

We love our blanket forts and duvet days, but we also know how important it is to get outside. Sunlight and fresh air are instant mood-boosters and are available to us all, completely free. Research suggests that exposure to natural surroundings is beneficial to physical and psychological well-being,[2] so try to get out into green space, even if it’s just your local park.

6. GET CREATIVE

Partaking in creative activities is a fun way to integrate self-care into your day, and it needn’t be expensive.

We are all innately creative and there are so many different friendly self-care ideas we can engage in to express our creativity. Writing, knitting, sewing, singing, cooking, painting, sculpting, gardening, restoring furniture, playing with make-up, writing computer code… Activities like these are beneficial for our well-being. They help us relieve stress, bring us into the present moment, boost feel-good chemicals in our brain, and give us a sense of achievement.

7. CLEAN UP

There is a bit of a trend for decluttering[3] at the moment, and with good reason. The environment in which we live can have a real impact on our mood. If our surroundings stress us out, take up headspace, or make day-to-day living harder than it needs to be, we can definitely benefit from clearing up. And if we sell any of the stuff that we declutter, our wallets can benefit too!

In addition to decluttering physical items like the contents of our wardrobe, the random drawer of junk in the kitchen, the piles of paper lying about, we can declutter digitally. Think unwanted software that slows the computer down, unread emails, or even Facebook friends.

8. TREAT YOURSELF

Self care on a budget
There Is something lovely about having new things. Photo: Team Design

While clearing up can be undoubtedly helpful, there Is something lovely about having new things. Of course when we’re on a budget, it’s not wise to buy stuff willy nilly, but there are ways to get new things on the cheap.

Libraries are a good starting point: if you can’t concentrate on books, there are audio books and DVDs. Plus, some local libraries reduce fees for those with disabilities. They are worth looking into if that applies to you. 

Then, there are charity shops. You’ll be surprised by some of the awesome things you can find, and you can treat yourself while helping others. There are also bargains and freebies to be found online. Look at sites like Freecycle[4] or community Facebook groups.

9. BUILD BOUNDARIES

Those of us who struggle with depression often have issues with low self-esteem, and look externally for approval and validation. If you find yourself regularly putting other people’s needs before your own, saying ‘yes’ when you want to say ‘no’, and exhausting yourself to fulfil other’s expectations, you may benefit from working on your boundaries.

You are the most important person in your life, so you need to learn to make your needs a priority. Addressing wonky boundaries can feel like a scary task but you’ll feel the benefits almost immediately. And of course looking after yourself in this way doesn’t cost financially.

10. REST UP

Many of us have high expectations of ourselves, and feel like we should always be productive: always giving, always doing. Continually putting stress on ourselves in this way is a sure fire road to burnout.

As hard as it might feel sometimes, one of the best things you can do for yourself is STOP. Really. Allow yourself to just be. Run yourself a lovely bath, lie on the floor and stare at the ceiling, watch some nonsense on TV. Letting yourself rest is a fantastic act of self-care, and it doesn’t cost a penny.

OVER TO YOU

Find out what self-care looks like for you. Do you have any low-cost self-care ideas you’d like to add to the list? Let us know!

Sharing is caring: please share this post to help others, you never know who might need it. 

Resources

  1. COOKING ON A BOOTSTRAP. (2023). COOKING ON A BOOTSTRAP. [online] Available at: https://oursouthend.wpcomstaging.com/.
  2. Juniper, T. (2013). We must protect nature to conserve peoples’ wellbeing. [online] the Guardian. Available at: https://www.theguardian.com/sustainable-business/protect-nature-conserve-health-wellbeing.
  3. Wiseman, E. (2015). Decluttering: a load of junk? [online] the Guardian. Available at: https://www.theguardian.com/books/2015/jun/14/decluttering-a-load-of-junk-the-life-changing-magic-of-tidying.
  4. Freecycle.org. (2024). Freecycle: Front Door. [online] Available at: https://www.freecycle.org/.
  5. Hardy, J. (2016). Five Ways to Address Wonky Boundaries. [online] HuffPost UK. Available at: https://www.huffingtonpost.co.uk/jayne-hardy/5-ways-to-address-wonky-b_b_9067046.html.

Kind words
for unkind days