Affordable Self-Care Ideas to Reduce Stress and Boost Well-Being

The phone is ringing. Your email is filling up. The TV is blaring your kid’s favorite movie for the 3,000th time. Your husband comes in, “Honey, what’s for dinner?”

Sound familiar? 

We live in a busy world, one that often doesn’t give us time to slow down and relax. Unfortunately, our bodies and minds are paying the price for our fast-paced lifestyles. It’s time to slow down and embrace self-care.

How do we do that? Glad you asked, Foodguides fam! Here’s a quick guide to healthy self-care habits that are sure to put ahhhhh in amazing. 

Why Self-Care Matters: Prioritizing Your Well-being

Self-care isn’t selfish - it’s actually good for you! As you probably already know, health encompasses much more than your physical well-being. Your mental health affects your body just as much as the exercises you do and the foods you eat. 

According to research conducted by members of the National Institutes of Health, indulging in self-care practices can lower your risk of illness, help manage stress, and increase your energy levels. Self-care can also prevent headaches, muscle aches, and unsatisfactory digestive conditions (IBS and GERD included!). Incorporating self-care into your routine can also help regulate sleep patterns, which is beneficial for everyone, including new moms like me.

Decreasing stress has been associated with reducing the risk of heart disease, high blood pressure, diabetes, obesity, and other chronic health conditions. Reducing stress can also boost your immune system by helping your body maintain normal cortisol levels, a crucial component in fighting infections. In addition to physical benefits, you’ll find that lowering your stress can promote better relationships with your friends and family and even improve your performance at work!

Now that you know the benefits of self-care, are you ready to find your zen?

Budget-Friendly Self-Care Ideas: Free or Low-Cost Options

One of the best parts of self-care is the price! Despite modern media depicting luxury spas and all-inclusive treatments, self-care can actually be budget-friendly. Here are some excellent examples:

Nature's Therapy: Spending Time Outdoors

Nature isn’t just for Smokey the Bear! When you feel the pressures of life closing in around you, open the door and breathe the fresh air. Just taking a walk outside and feeling the warm sunshine can decrease anxiety levels and lower the risk of depression. Additionally, exposure to natural light, as opposed to the blue light emitted by electronics, can help regulate your sleep-wake cycle. 

Mindfulness and Meditation: Finding Inner Peace

Self-care can also be found in mental exercises such as mindfulness and meditation. According to the American Psychological Association, mindfulness is the practice of being aware of your innermost thoughts and feelings in the present moment, without rushing to judge or react to them. Suzanne Westbrook, an instructor at Harvard University, stated, “Mindfulness teaches the skill of paying attention to the present by noticing when your mind wanders off - it's a place where we can rest and settle our minds.” 

Exercise and Movement: Getting Active on a Budget

A proven method for reducing stress and promoting self-care is through regular physical activity and exercise. Participating in exercise can stimulate the brain to produce chemicals (hormones) that can boost your mood and promote relaxation. Exercise also has physical benefits, which can help boost self-confidence for those struggling with a negative body image.  

Creative Expression: Unleashing Your Inner Artist

For those with an artistic flair, pick up your paintbrushes! Art - no matter what the form - is a method of self-expression and self-knowledge. Painting, sculpting, coloring, and even weaving are healthy ways to relieve stress and increase happiness. 

Social Connection: Nurturing Relationships

Humans, by nature, are social creatures, meaning we need connections to thrive. Calling a friend on the phone or inviting family over for dinner provides emotional support during stressful situations and fosters a sense of community through shared experiences. This form of self-care is especially beneficial for older adults, as it has been linked to slowing cognitive decline by promoting healthy brain function. 

Affordable Indulgences: Treating Yourself Without Breaking the Bank

Self-care doesn’t have to be expensive! Here are some of our favorite budget-friendly self-care options:

DIY Spa Treatments: Pampering Yourself at Home

Creating your own spa treatments at home is easier than you think! A simple internet search can uncover numerous recipes for homemade face masks, body scrubs, lotions, and hair masks. One of our favorite DIYs is aromatherapy. By mixing essential oils, you can create your own relaxing signature scent to enjoy at home or on the go. Expert Contributor Deanna Salles-Freeman expands more on aromatherapy here.

Library Resources: Books, Movies, and Music

A quiet night in may be just what the doctor ordered. Try scheduling a cozy night in with a good book, film series, or even some relaxing music. Here are some excellent snack ideas that are GERD-friendly and pair excellently with movie night.

Community Events: Free or Low-Cost Activities

Exploring your community helps you get outside and make connections with your neighbors. Find your county or state community event page and find something that excites you! There are festivals, farmers markets, parades, and numerous other events to attend.

Discounted Wellness Services: Exploring Options

If you’re looking for wellness services on a budget, you may find a surprising resource - your health insurance plan! Several health insurance companies, such as BlueCross and BlueShield, AARP, and UnitedHealthcare, offer discounts on gym memberships, fitness trackers, and more! Call your insurance representative to learn more. 

Creating a Self-Care Routine: Making it a Habit

It’s easy to get started with self-care! Just follow these three simple steps:

1. Set realistic goals - start small by incorporating one self-care method into your daily life and gradually expand it. When you’re ready, add more!

2. Schedule self-care - pick a time of day that works best for you. Some people like to have self-care time in the mornings to start their day relaxed and with a clear mind. Others prefer to do their self-care routine at night to unwind and decompress before bed. 

3. Track your progress - check in with yourself often! Try keeping a journal to monitor your well-being. Learn which methods of self-care work for you and which ones do not. 

The Long-Term Benefits of Affordable Self-Care

Once you incorporate self-care into your life, the possibilities are endless! Your mental and physical health will improve, you’ll have increased energy levels, and you may even find yourself enjoying the minutiae of everyday life. Plus, when you use affordable self-care options, you won’t break the bank!

What does a self-care day look like for you? Tag us in your photos on Facebook, Instagram, and BlueSky!

1. _{American Psychological Association. (2025). Mindfulness, APA Dictionary of Psychology, https://www.apa.org/topics/mindfulness} 

2. _{Amherst College. (2025). Exercise, Center for Counseling and Mental Health, https://www.amherst.edu/campuslife/health-safety-wellness/counseling/self_care/exercise}

3. _{Hubbard, D. (2023). Five surprising health benefits to socializing with others, Summa Health, https://www.summahealth.org/flourish/entries/2023/12/five-surprising-health-benefits-to-socializing-with-others}

4. _{Mineo, L. (2018). With mindfulness, life’s in the moment, The Harvard Gazette, https://news.harvard.edu/gazette/story/2018/04/less-stress-clearer-thoughts-with-mindfulness-meditation/}

5. _{National Institutes of Health. (2024). Caring for your mental health, National Institute of Mental Health, https://www.nimh.nih.gov/health/topics/caring-for-your-mental-health}

6. _{Pauole, A. (2024). The health benefits of stress management, Revere Health, https://reverehealth.com/live-better/the-health-benefits-of-stress-management/}

7. _{UC Davis Health. (2023). 3 ways getting outside into nature helps improve your health, Cultivating Health, https://health.ucdavis.edu/blog/cultivating-health/3-ways-getting-outside-into-nature-helps-improve-your-health/2023/05}

8. _{U.S. Department of Health and Human Services. (2025). Manage stress, MyHealthFinder, https://odphp.health.gov/myhealthfinder/health-conditions/heart-health/manage-stress} 

9. _{Virant, K. (2018). Art as self-care, Psychology Today, https://www.psychologytoday.com/us/blog/chronically-me/201806/art-self-care}