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10 No-Cost Self-Care Tips to Improve Your Mental Health

Self-care is an important part of feeling good. It can reduce your stress levels and helps maintain a good relationship with ourselves and others. Self-care can also improve your self-esteem and your self-confidence. Overall it is a necessary tool to improve your mental health.

I have compiled a list of my top ten self-care tips for you. Most of them are no-cost, some of them might be low-cost depending on your approach. But all of them require for you to take a little bit of time for yourself. Do it. You will feel better for it. So, let’s dive right in.

self careDo a little writing

At the end of the day, write a list of things down that you want to tackle the next day. Writing things down will get them out of your head which will in turn help you to sleep better.

You could also try some journaling. Go over the day in your mind and write down how different events have made you feel. This will help you stop ruminating while you’re trying to go to sleep.

Do something you enjoy

If we don’t spend any time doing things we enjoy, we end up irritable and unhappy. So, take some time out every day and do something you love. Whether that’s reading, baking, knitting, tinkering in the shed or garage, gardening, cuddling with your pet, listening to music, playing an instrument – you choose. And watch your overall mood soar.

Connect with people

Don’t try and cope with everything on your own. Find people you can talk to. You can find local Meet Up groups online for all different kinds of interests. Maybe you’re looking for a support group, social group or a hobby club (sports clubs, amateur dramatics groups, the WI, to name but a few).

But connecting doesn’t have to be in person every day; it also works well over the phone or via apps such as Skype. Who can you call and reconnect with?


Taking time out to exercise is not only great for your physical health but also mentally. Exercising releases endorphins that stabilise your mood. You don’t have to join a gym to exercise. Going for a mindful walk that gets your heart rate up works wonders for many people.  The key think here again is joy.  Find an activity that brings you joy.  It could be dancing or trapeze!

Practice Mindfulness

Practicing mindfulness means being in the moment and experiencing something will all your senses. There are many different exercises you can do, such as eating a raisin mindfully (about 5 minutes). It doesn’t have to take hours to practice mindfulness, a few minutes here and there can really ground you and bring you out of a mental tailspin by bringing you back to the here and now.


Another activity that you can anywhere and anytime is meditation. And again, you don’t have to do it for hours. When you first start you will probably find it impossible to meditate for more than a few minutes anyway as your mind will take a little while to get the memo that it’s time to relax. You could start with my 3 Minute Breathing Space – a mini meditation you can download.

Hygge – relaxing the Danish way

You might have come across the Danish tradition of Hygge. It’s the concept of cosiness. How can you make your surroundings cosy and comfortable? Snuggling up with a book under a cuddly blanket with a lit scented candle is the ultimate form of Hygge. Does this appeal to you? Then go for it.

Rest when you can

Ideally, you’ll be getting around 8 hours of sleep. This will go a long way to keeping mentally healthy. If we don’t get enough sleep, it can lead to anxiety, depression and even chronic illnesses. This is because sleep helps to regulate chemicals in the brain that manage our body, mood and emotions.

Taking a power nap during the day (ideally between 1 and 3pm) can help to give you a boost if your energy is waning after lunch.

Personal care

Take time to look and feel your best. Even if this means that you get up a few minutes earlier. Having a refreshing shower can set you up well for the day. Go shopping in your wardrobe and find clothes that make you have (as Linda Newport of My Ruby Slippers says) “comfydence”. Spending an evening giving yourself a manicure and/or pedicure can leave you feeling pampered and relaxed without spending any money. You can even put on some soothing spa music, light some candles and use your fluffiest towels. Spoil yourself!

Cooking from scratch

Cooking your meals from scratch instead of relying on ready meals or even take outs will not only save you tons of money in the long term but also improve your health and wellbeing. You know what goes into your meals, as you’re preparing them. No artificial colours and flavours, tons of sugar or artificial sweeteners – all of which negatively impact your mental health.

Also stay away from pre-cut, pre-peeled fruit and veg. Chopping your own will cut down on your food waste as the pre-packaged varieties go off much quicker. It is also cheaper as you don’t pay someone else to do it for you. You can make chopping and prepping your raw ingredients part of your mindfulness practice.  If you are short on time during the week, cook double the amount on the weekends and freeze, so you have your own ready meals.

How the Live Well Practice can help

If you would like any help with getting your life in balance, mindfulness or meditation, please don’t hesitate to get in touch. I run one-to-one sessions, regular mindfulness courses in the workplace and occasional workshops. You can reach me via email sam@livewellpractice.co.uk or phone 075 222 777 22.

If you would like to book in for a complimentary session, please fill in your contact details on my consultation page.


Disclaimer: As with most practices, mindfulness may not be suitable for everyone. If you have any existing mental health conditions or past trauma, you should discuss these with your GP or mental health professional and these should also be disclosed prior to enrolling in a class.

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