Incorporating self care into our routines can be daunting enough when we are already physically, mentally, and emotionally exhausted. Additionally, it can be an added expense during times when we are also already financially strapped or we just may not feel comfortable spending money on ourselves, especially if we are already grappling with worries about feeling or seeming selfish. Some of my favorite self care strategies are either no or low cost and have become non-negotiables in my routine. In particular, getting a morning walk in with my dog before work, making time to declutter high-use areas in my home and classroom, and reading for leisure are the most effective practices I’ve implemented and cost little to nothing extra outside of my regular monthly budget. And, every once in a while, I like to splurge on myself as well. Below are some ideas for self care and self-soothing practices broken down into three different budget categories: no cost, low cost, and splurge-worthy. If you try any of these out, I’d love to hear how they fit into your routine and how you felt after trying them!

No Cost

1. Nature Walk: Take a walk in a nearby park or nature trail. Getting sunlight, especially early in the morning, can help regulate your mood.
2. Meditation: Practice mindfulness or guided meditation using free apps or YouTube videos.
3. Home Spa: Take a relaxing bath with whatever you have at home, like Epsom salts or essential oils.
4. Journaling: Reflect on your day, express your thoughts and feelings in a journal, or set intentions for the upcoming day.
5. Breathing Exercises: Engage in deep breathing exercises to calm your mind and body. These are helpful to try throughout your day, like before a meeting that might have you on edge, or during your prep period on a chaotic day.
6. Declutter: Organize a small space in your home, like a drawer or closet. Visual clutter adds to my anxiety, so anytime I can clear a surface of excess items I always feel more at peace.
7. Digital Detox: Spend a few hours or a day offline, focusing on yourself.
8. Stretching or Yoga: Follow a free online yoga class or do simple stretches at home.
9. Reading: Enjoy a good book or listen to an audiobook, especially right before bed to give you a screen detox, which helps you sleep more restfully.
10. DIY Facial: Use household items like honey, oatmeal, or avocado for a homemade face mask.

Low Cost

1. Tea Time: Buy a special herbal tea and enjoy a quiet moment sipping it.
2. Scented Candles: Purchase a nice-smelling candle and light it while you relax.
3. Crafting: Try a DIY craft project, like knitting, painting, or scrapbooking.
4. Inexpensive Skincare: Invest in a good-quality but affordable face mask or moisturizer.
5. Cozy Socks or Slippers: Treat yourself to a pair of cozy socks or slippers for at-home comfort.
6. Herb Garden: Start a small indoor herb garden with inexpensive seeds or plants. Tending to my houseplants is a task that helps me feel more grounded. Even though it is a chore, it is one that I enjoy.
7. Workout Class: Attend a community yoga or fitness class.
8. Healthy Snacks: Buy some healthy snacks like nuts, fruit, or dark chocolate.
9. Online Course: Take an affordable online course on a topic that interests you.
10. Music or Podcast: Download a new album or discover a new podcast that uplifts you.
11. Batch Cooking/Meal Prep: Take a weekend to cook large quantities of meals you eat frequently and freeze them, saving you time and money on those nights when cooking dinner is the last thing you want to do but you don’t want to spend extra money on takeout or food delivery apps.

Splurge-Worthy

1. Spa Day: Book a full day at a spa, including massages, facials, and other treatments.
2. Weekend Getaway: Plan a short vacation or retreat to recharge.
3. Luxury Skincare: Invest in high-end skincare products for a pampering routine.
4. High-Quality Bedding: Upgrade to luxury sheets or a new mattress for better sleep.
5. Personal Trainer: Hire a personal trainer for personalized fitness guidance.
6. Fine Dining: Treat yourself to a meal at a fancy restaurant.
7. Designer Outfit: Invest in a high-quality outfit or accessory that makes you feel great.
8. Subscription Box: Sign up for a monthly subscription box focused on wellness, beauty, or self-care.
9. Art Class: Enroll in a creative workshop or class, like painting, pottery, or photography.
10. Exclusive Experiences: Look for unique experiences like a hot air balloon ride, a private wine tasting, or a behind-the-scenes tour of a place you love.
11. Outsource Chores: Hire a house cleaning service, a landscaper, or meal prep service to take an obligation off your plate.