SELF CARE: it’s all the buzz.
Most discussions of self-care have to do with carving out “ME TIME” or indulging in lavish and rejuvenating spa services. As much as we would all like to spend a day at the spa being pampered, who has time for that? (And that’s saying nothing of the expense!) Most of us are short on both time and cash, so coming up with ideas of practices of self care for free is much needed.
For those of you on a budget who know the importance of self-care, fear not. Whether it’s time or money that you feel keep you from being nicer to yourself, here you go. Here are my Top 5 Acts of Self Care that are completely free.
Free Self Care Ideas
BREATHE
Allowing yourself to focus on your breath has a calming effect. It lowers your heart rate and often your blood pressure, too. As you breathe deeply, you’ll feel the flood of oxygen in your body. When your body has plenty of oxygen, it flat out functions better.
It seems a little silly, but breathing along with a clock is a tested way to deepen the breath, clear the mind, and give you a process to both zone out and refocus. Use the clock above to guide your breath for one minute.
How does it make you feel? Isn’t is amazing how one little minute and your breath can totally change the way you feel?!
GO OUTSIDE & STAND BAREFOOT ON THE EARTH
Standing barefoot on the earth is a practice known as “earthing” or “grounding.” It creates an instinctual reaction in our bodies of feeling centered. This calming effect triggers the parasympathetic nervous system, slowing the heart rate. Earthing is a free act of self-care that can give your body a quick reset when you’re feeling anxious.
Standing barefoot on the earth also invigorates your senses. You notice the feel of the ground, the air temperature, the small muscles in your feet. Combine this with deep breathing, and you’ll lower your heart rate at the same time as you heighten your awareness of the world around you. So even if you don’t have time to go hiking or escape into nature, just getting outside is meaningful self-care.
PHONE A FRIEND
Need a quick hit of oxytocin, the love hormone? Pick up the phone and call a friend. Your conversation doesn’t have to be long, and it doesn’t have to be about anything. In fact, you can even say, “Hey there, Friend. I don’t have time to chat, but I just wanted to call and say I was thinking of you.” Chances are you’re making your friend’s day as well!
Just making the connection to a loved one is an integral part of self-care for women. Whereas men respond to stress in a fight-or-flight way, women usually tend-and-befriend. This means we need to have community around us during hard times. Take care of yourself by nurturing your relationships on a daily basis.
STRETCH
Especially important for those of us who sit a lot, regular stretch intervals in the day are a great little self-care practice. I especially love the forward fold (as shown above) because it feels so yummy in the low back and hamstrings. Inviting length into the back side of the body helps to restore balance.
Most people when they stretch naturally deepen their breath. So stretching is a fantastic free self-care act because you’re helping your muscles and your brain. Even if you don’t feel like you’re very bendy, you can simply reach up to the ceiling as you inhale and then drop your arms as you exhale. Feel the length in your spine and the fullness of your torso. That expansiveness feels so good!
Want some direction for other stretches that will help you feel great? Try Yoga with Adriene’s 7-minute stress busting routine.
HYDRATE! 
Most of us are walking around chronically dehydrated. If we can drink more water all throughout the day, we help our body work more efficiently. From digestion to keeping tissues healthy to lubricating your joints, drinking enough water keeps you feeling vital and well.
If you work inside all day, you’re like in an environment that is also drying. Staying on top of your hydration may help ward off that afternoon slump. Wouldn’t it be fabulous if you could increase your productivity just by drinking more water? Give it a try! Drink up!
See? That wasn’t so hard, was it?! There are five ideas for everyday free self care! Even better, they don’t take a lot of time. See how adding in these small acts of self-love can quickly improve your health both in mind and body. They form the basis of a spiritual wellness practice that honors who you are every day of your life.
