Three Self-Care Practices That Don’t Cost A Thing
Self-care practices are the things we do, ideally on a regular basis, to support ourselves physically, mentally, and emotionally. If you’re looking for a more official definition, the World Health Organization (WHO) states self-care is “the ability of individuals, families, and communities to promote health, prevent disease, maintain health, and cope with illness or disability with or without the support of a healthcare provider.” You may have noticed the concept of “self-care” gaining popularity on social media over the last several years. The trend is not going away: ASD Market Week projects the self-care industry will be worth upwards of 1.5 trillion dollars by 2026. This translates to more advertisements, more trends, and more access to self-care products than ever before. At the same time, Lending Club estimated that 61% of Americans were living paycheck to paycheck in 2022. So, what happens if your own access to self-care supplies and services are limited?
Advertising would have you believe that self-care is a commodity, something that we have to purchase to use. This is by design--advertising exists to sell a product. That’s just how it works. Upon further inspection, though, are your purchases in the name of self-care contributing to your long-term sense of ease, calm, and personal fulfillment? Isn’t that what self-care is all about? If the answer to any of those questions is “no,” then what are you really paying for? The cost of self-care should not be buyer’s remorse.
I’m not saying that investing in yourself financially can’t be a tool for personal growth. In fact, you probably have your own self-care purchases that feel worth the investment—hobbies are a great example of this. But, realistically, so many of us have been displaced in multiple areas of life due to the pandemic: unexpected moves, job changes, and expenses take their toll. There may be things you’d like to invest in for self-care, but they rightfully take a backseat to day-to-day survival. In this case, there isn’t a lot of time, space, or energy to think about scheduling a massage or buying (much less using) the latest hair mask.
Despite this, self-care is probably one of the most radical acts you can do in a world that relies on your productivity. The good news is, it doesn’t have to be expensive. In fact, it could be free. Who doesn’t like free? Read on for three self-care practices that don’t have to cost a thing.
Make time for self-regulation
I once attended a training where the presenter suggested that everyone has one or two favorite senses they gravitate toward. Have you ever met someone obsessed with candles? Chances are, their favorite sense is Smell. Do you have a playlist for every occasion? Your favorite sense might be Hearing. The best way to know for sure is curious, non-judgmental observation. Which of your senses do you notice you enjoy the most? Once you’ve determined your favorites, try finding experiences that let you tap into these senses. Are you a Vision person? You could try going on a walk during sunset or sunrise. If you gravitate towards taste, maybe you check out your spice cabinet and try a new combination of seasonings.
Many great self-regulation, grounding, and mindfulness resources are offered online by therapists and other similar professionals. Some of my favorites include Justine Grosso, PsyD, Kristin Neff, and Sharon Salzberg. You may even know a few of these techniques already. Chances are, you have all the sensory experiences you need around you right now.
What we are really doing when we practice self-regulation is giving the nervous system an opportunity to decompress. This system is pretty amazing, and works tirelessly to keep us alive! It regulates some of the body’s most essential functions, such as temperature, heart rate, and breathing. It also helps us process sensory information and determines whether we are safe or in danger. However, the nervous system can become overloaded when we experience chronic stress, trauma, or too much sensory information. By making intentional decompression time a part of your daily routine, even just a few minutes, you take a step towards taking care of this very important system.
Make Contact
The pandemic has seriously impacted the ways we spend time with others, and I get this may be a difficult one in the current environment. However, it is imperative that we exercise our sense of Touch when safe and possible. One study suggests that touch aids in mediating social interaction by helping us both connect and communicate with others. In other words, losing our ease of ability to touch others during the pandemic has impacts on the way we receive and communicate information.
If hugging, holding, or high-fiving aren’t accessible to you right now, other kinds of touch are available. Gentle contact with yourself, such as cupping your hands over your eyes or a hand over your heart or diaphragm, can be just as soothing. Have an animal companion? Multiple studies consistently confirm that petting dogs or cats reduces stress, among many other benefits. Washington State University added to this research by finding that just 10 minutes of petting an animal leads to a reduction of the stress hormone cortisol.
Alternatively, making contact with nature can have significant benefits for mental health. A very recent study from the UK found that those who were able to spend more time outdoors during the pandemic had lower rates of depression and higher rates of life satisfaction. It also found that people who spent more time outdoors had lower rates of anxiety, particularly if they lived with other people. The study does note that walkability plays a role—people who were more satisfied with their access to green spaces were, naturally, more likely to use them.
Be Spontaneous
When was the last time you did something completely new or unusual? If you can’t remember, it might be time to add novelty to your self-care routine.
In his 1953 book, Who Shall Survive?, psychiatrist JL Moreno theorized that spontaneity is the curative factor in the healing process. He believed that adults tend to become “locked” in patterns of behavior, which can lead to physical, mental, and emotional consequences. Moreno also believed that it was not the strongest of a species that survive, but those who are the most creative or adaptable. Though spontaneity is a difficult construct to research, a 2015 study sought to create an assessment to measure it in a group of students. They found that higher spontaneity scores correlated with higher well-being and lower stress. They also explain the difference between spontaneity and impulsivity: while spontaneity is focused and deliberate, impulsivity tends to be less controlled and typically associated with negative feelings.
The previous two practices I mentioned (making time for self-regulation and contact) are both examples of how to bring our energy down. This is important and often necessary in the fast paced world we live in. Sometimes, though, we need to bring the energy up instead. If you’ve been lying on the couch all day, meditating is probably not going to cut it for you.
Spontaneity doesn’t have to be a grand gesture. Maybe you accidentally take a wrong turn and, rather than getting back on course, you take a new route home from work. Maybe you run outside barefoot in the rain or snow, just because you’re moved to do so. Maybe you check in with yourself and realize you want to build a blanket fort in your living room. The opportunities are endless, but the important thing is noticing how you feel during and afterwards.
Of course, we would be remiss to mention that meeting with a therapist is a regular self-care practice of many people. If you’d like to incorporate this as well, help is available! Many of our clinicians are accepting appointments now or the very near future. You can meet our team or request an appointment for therapy or executive function coaching by following these links.
By Carley Foster, LCPC
Photo by Austin Neill on Unsplash
Remember, this blog is not a substitute for a qualified professional who understands your unique needs. However, we may be able to connect you with a qualified professional if you would like to explore further.
