The Power of Self-Care Continued: Boosting Mental Health with Simple, Cost-Free or Low-Cost Practices

As we continue to prioritize our well-being this month, it's essential to remember that self-care is not a one-size-fits-all approach. Last week, I explored some foundational self-care practices that can help us build a stronger foundation for our mental and emotional health. Today, I'd like to share some additional ideas for self-care that are mostly cost-free, or low-cost (if you have to buy a few supplies). These can help take your self-care to the next level and propel you into better health.

As women, we often put others first and neglect our own needs. However, it's crucial to remember that taking care of ourselves is not selfish; it's essential. When we prioritize our own well-being, we become better versions of ourselves, and we're able to show up more fully for our loved ones. By incorporating these cost-free self-care practices into our daily lives, we can improve our mental health, reduce stress, and increase our overall sense of well-being. Who wants to hear more?

Five Cost-Free or Low-Cost Self-Care Practices to Try

Here are four simple yet powerful self-care practices that can benefit women's mental health:

When we start by showing ourselves the love and respect we deserve, others will be more likely to follow our example.

1. Positive Self-Talk: The way we talk to ourselves matters, and using affirmations can have a significant impact on our mental health. Research has shown that positive self-talk can reduce stress and anxiety, improve self-esteem and confidence, and enhance resilience and coping skills. I find striving to be my own best friend goes a long way. Remember this, if you wouldn’t say it to your bestie, don’t say it to yourself.

Here are 6 examples of positive affirmations:

1. "I am capable and strong."

2. "I trust myself and my abilities."

3. "I am worthy of love, respect, and happiness."

4. "I am grateful for all the good things in my life."

5. "I can handle whatever challenges come my way today."

6. "I can do hard things."

Hugs are one of the most soothing of these tips for me. Are you a good hugger?

2. Hugs: Physical touch can have a profound impact on our mental and emotional well-being, and hugs are no exception. Research has shown that hugs can decrease cortisol levels in women, reducing stress and anxiety, Women who hugged their partner before a stressful event cut their stress response by 40%. Sadly men don’t get the same benefit when they hug their wives.

A study had 76 participant undergo a stressful ice water test and women who embraced their partner for 20 seconds before this stressful event had 40% less cortisol in their system than those who didn’t. The same effect was not seen in men. This gender difference did suggest that women’s stress physiology responds uniquely to physical touch. Have you ever felt less stressed after some cuddle time or a hug with your loved ones? The researchers believe that oxytocin holds the key, Women often release more of this “bonding hormone” during affectionate touch which directly reduces cortisol production which promotes feelings of relaxation and trust. Neat huh?

All alone and no one to hug? I’ve got you covered. You can still benefit from the power of physical touch by giving yourself a hug. Wrap your arms around yourself, and hold yourself close; take a few deep breaths.

Self hugs leaving you wanting? Then let’t try the Butterfly Hug. You have probably heard of the butterfly kiss, where you snuggle up to a love one so close your eyelashes are touching and you blink your eyes while your lashes cross, but have you tired a Butterfly Hug? This method, a super simple and effective relaxation technique that's perfect for calming your emotional state and bringing yourself back to the present moment.

Here's how to do it:

1. Cross your arms across your chest - it's like giving yourself a big hug!

2. Cross your thumbs, close your eyes, and take a few deep breaths to start relaxing.

3. Gently tap right hand then left hand and repeat on your chest with your fingertips - it's like a little massage for your body and mind.

4. Make sure to tap both sides of your body evenly, so both sides of your brain get the same love.

This technique is often used in EMDR therapy, but you can use it anytime you need to chill out and reduce stress and anxiety. Feel free to add affirmation spoken aloud while you tap for an extra layer of soothing. Give it a try, and see how it makes you feel!

The last option is to simply place on hand in the middle of your chest and to make a small circular motion there. I like to combine this one with positive self talk and validation of my feelings. This one is very simple, but I find it incredibly calming to my mind and body.

Smooching, just what the doctor ordered?

3. Kissing: Yes! kissing can be a powerful way to release oxytocin, reduce stress, and promote feelings of relaxation and trust. Research has shown that men who kiss their wives goodbye live an average of 5 years longer than those who don't (Gottman, 2015). Additionally, a study found that a 7-second kiss can boost oxytocin levels and increase feelings of attachment and intimacy (Gottman, 2015). Whether it's kissing a loved one or even giving yourself a gentle kiss on the hand this simple act can have a profound impact on your mental and emotional well-being. So pucker up ladies. It’s good for you and your man!

Deep Breathing is wonderful for a multitude of reasons, but calming the mind is one of my favorite benefits it offers.

4. Deep Breathing Exercises: Deep breathing can help calm the mind and body, reducing stress and anxiety. Research has shown that deep breathing can slow down heart rate, lower blood pressure, and even reduce symptoms of depression. Take a few minutes each day to focus on your breath, inhaling deeply through your nose and exhaling slowly through your mouth.

Artwork, even if it is just a simple doodle has always been a way for me to find a calm place in my mind. What’s your favorite creative outlet? Painting, drawing, decorating, ceramics? Leave me a note in the comments.

5. Creative Expression: Engaging in creative activities like drawing, painting, doodling, crafting, ceramics, or flower arranging can be a great way to express yourself and tap into your imagination. Research has shown that creative activities can reduce stress, improve mood, and even enhance cognitive function. Grab a piece of paper, some markers, or other craft supplies, and let your creativity shine – it's a low-cost or no-cost way if you already have supplies to prioritize your mental health!

Okay so this is for flower fans like me! If you have access to a free garden or have the liberty to pick a few flowers, this may be the outlet for you. Let's look at the sweet benefits of arranging flowers. Not only is it super relaxing, but it can actually help reduce stress and anxiety by lowering cortisol levels. Plus, being around flowers can boost your mood and make you feel happier - who doesn't love a good dose of dopamine and serotonin?

And the best part? You get to be creative and make something beautiful! Flower arranging is like a fun little therapy session for your mind and body. You can get lost in the process of selecting, trimming, and arranging those gorgeous blooms, and end up feeling calm, focused, and totally zen. So go ahead, grab some flowers, and get creative - your mind (and I) will thank you (especially if you post a pict of them on social!)

Picking flowers out of my parents yard and arranging them was one of my favorite things to do as a child and an adult. The best part is, everyone gets to enjoy the end product.

By incorporating these cost-free or low-cost self-care practices into our daily lives, we can take our self-care to the next level and propel ourselves into better health. Whether it's through positive self-talk, hugs, deep breathing, creative expression, or kissing, every small step counts, and every effort we make to prioritize our own well-being is worth it.

Remember May’s Challenge is still going on and you still have time to participate! You participate by simply choosing a new self-care activity to engage in this month. Schedule it in your calendar. Then on the day take a photo and tag me or share it with #MaySelfCareChallenge on social! If we can inspire one another to implement a little more self-care with our photos, I think we’ve done something good for ourselves and those around us too!

Can’t wait to see what you share! Take good care of yourself and have a great week.