10 Affordable Self-Care Strategies for Your Mental Health

Self-care isn’t selfish — and it doesn’t need to be expensive. While the term “self-care” may conjure visions of face masks and bubble baths, it’s more than just purchasing products for pampering: when you take the time to care for yourself, you’re also prioritizing your mental health. Whether you’re suffering from seasonal sadness, you’re looking for ways to better manage anxiety or you’re just feeling a little low, the following affordable self-care strategies can help support you — and your mental health.

Disclaimer: It’s always a good idea to talk to a qualified healthcare practitioner if your mental health is in flux, and these strategies are not intended as a substitute for the advice of your doctor.

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Slay SAD with light

Winter can certainly be full of fun (think: holidays, snow days, wonderlands), but — for about 18 per cent of Canadians — the shorter, darker days also mean seasonal affective disorder (SAD). For those diagnosed with SAD, symptoms like low energy, depression and fatigue are real and can be devastating, but introducing light into your self-care routine may help.

While outdoor-light-imitating phototherapy boxes can be helpful, they can also be costly. A free option? To help your body absorb the sun’s vitamin D to boost your mood, try integrating at least 30 minutes of time outside into your daily routine. To maximize the benefits of the sun, aim to set out in the late morning or early afternoon — when the sun is strongest.

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Anchor your anxiety

When anxiety makes sleep your enemy, it can start a frustrating cycle of exhaustion-anxiety-exhaustion that can wreak havoc on your mental state. If your anxiety tends to spike when you lay down at night, a weighted blanket may be a calming addition to your bedtime routine. Designed to mimic the comfort of a hug (similar to how you would swaddle a newborn for a soothing effect), a weighted blanket may settle your nervous system — so you can sleep. One note: it’s typically recommended that you use a weighted blanket of about 10 per cent of your body weight, but check the recommendation for the specific blanket you choose.

SEE ALSO: 9 reasons why you can never get enough sleep.

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Cook up chill vibes

Nourishing yourself with homemade food and treats is an affordable act of self-love, but research suggests that the act of cooking or baking can have a relaxing effect, too. According to a recent study, everyday creative activities like baking can leave you feeling more positive the next day — which means baking up a batch of cookies to share with your co-workers on a Sunday can make everyone’s Monday a bit better.

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Drink up for stronger mental health

The thirst is real, and it could be derailing your mood. Research shows that being dehydrated — even just a little bit — can impact your mental game. Show your brain some love by keeping it hydrated with water throughout the day. If plain H2O doesn’t cut it, try adding a few lemon, lime or mint to your glass for an extra hydration pick-me-up.

YOU MAY ALSO LIKE: 21 celebrities share self-care tips.

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Join a book club

While bookworms already know that reading can be a perfect way to spend a weekend afternoon, there may be more reasons to buy or borrow a new read: research suggests that reading — especially reading fiction — can support mental health by helping us develop reader empathy and a better understanding of social experiences.

RELATED: 10 mental health terms you need to drop from your vocab.

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Stitch together a more positive outlook

Whether you need a new scarf or not, learning to knit could be the cost-effective hobby you need to feel calmer and combat anxiety. Research suggests that the act of knitting can lower your heart rate and reduce depression and anxiety — not bad for the cost of yarn and needles.

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Take a nap

Naps aren’t just for toddlers. Research suggests numerous health benefits to napping — including better emotional regulation and a better mood. With so many of us struggling to get a good night’s sleep, it’s worth considering adding naps to your regular routine for a free shot of self-care.

RELATED: 7 expert sleep hacks to help you get the best sleep ever.

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Embrace your inner artist

When was the last time you let yourself get a little messy with paint and glue? For many of us, becoming an adult means abandoning our artistic pursuits — but playing with colour and creativity can be a positive way to relieve stress, promote well-being and support your mental health. Paint, draw, craft, try an adult colouring book or sculpt: whatever form of art appeals to you is the one you’re most likely to enjoy and get the most benefit from.

Unsplash/Cathryn Lavery

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Put pen to paper

Diaries aren’t just for teenagers. Whether it’s a daily log of your thoughts, a bullet journal or a gratitude journal, a regular writing routine can be a useful tool for reducing stress and helping to clarify your thoughts.

RELATED: 12 natural remedies to help relieve anxiety.

Unsplash/Siddharth Bhogra

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Feel the rhythm

Research shows that listening to music can help activate certain neurochemical systems and brain structures, which can in turn positively impact your mood and help lower your levels of stress-related hormones. Ready to reap the benefits of the beat? Try signing up for a free or low-cost music streaming service so you can listen to your favourite tunes whenever you need a calming self-care moment.

SEE ALSO: 21 female TV characters battling mental health.

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