In our busy academic and social lives, self-care is essential. It’s not just about treating yourself, it’s about staying healthy and balanced. Thankfully, self-care doesn’t have to come with a hefty price tag.

Practising self-care is crucial for maintaining both mental and physical health. It helps manage and reduce stress levels. By taking time for yourself, you can decompress, rejuvenate, and maintain high performance without risking burnout.

1. Meditation

Mindful meditation is a powerful tool for reducing stress and increasing mental clarity. It involves focusing on the present moment and accepting it without judgement. Here’s how you can start: choose a quiet, comfortable place where you won’t be disturbed. Start with just five minutes a day and gradually increase the duration. Close your eyes and take deep, slow breaths. Focus on the breathing. As thoughts arise, acknowledge them and let them pass without getting caught up in them.

2. Walking in nature

Spending time outdoors can significantly boost your mood and overall wellbeing. Walking is a simple, free way to get some exercise and clear your mind. Look for nearby parks or nature reserves. Try to go for a walk at the same time each day to build a habit. Pay attention to the sights, sounds, and smells around you. Notice the details of nature. Walking with a friend can add a social element to your self-care routine.

3. Journaling

Journaling is an excellent way to process emotions, reflect on experiences, and track personal growth. It can help reduce stress and clarify your thoughts. You don’t need a fancy notebook; any piece of paper or an old notebook will do.

Dedicate a specific time each day for journaling, such as first thing in the morning or before bed. Don’t worry about grammar or spelling – just write whatever comes to mind. Use your journal to reflect on your day, your feelings, and your goals.

4. Home workouts

Exercise is crucial for maintaining both physical and mental health. You don’t need a gym membership to stay active. Here are some free ways to work out at home: push-ups, sit-ups, squats, and lunges are effective exercises that require no equipment. There are countless free workout videos available on YouTube covering everything from yoga to high-intensity interval training. Set a regular time for your workouts to make them a consistent part of your routine. Track your progress and set small goals to keep yourself motivated.

6. Drinking water

Staying hydrated is fundamental for maintaining your health and well-being. Proper hydration aids in digestion, helps maintain energy levels, and supports overall bodily functions.

Here’s how to ensure you’re drinking enough water: Use alarms or apps to remind you to drink water throughout the day. Keep a reusable water bottle with you to make it easy to drink water regularly. Use a journal or app to track how much water you drink each day. You could also add slices of fruits or herbs to your water for a refreshing twist that encourages you to drink more.

7. Hobbies

Engaging in hobbies can provide a great sense of fulfilment and joy.

Here’s how to make time for your interests: make a list of hobbies you enjoy or want to try and dedicate specific times each week to engage in them. Look for online groups that share your interests and don’t be afraid to try new hobbies and discover what truly brings you joy.

9. Practising gratitude

Gratitude can significantly improve your mental wellbeing by focusing on the positives in your life. Write down three things you’re grateful for each day. Tell someone why you appreciate them, whether through a message or a call.

10. Engage in comforts

Taking the time to watch your favourite movies/TV series and enjoy comfort food can be a great way to relax and unwind. Set up a comfortable area with blankets and pillows for your movie time. Choose movies that you love or have been wanting to watch. Make your favourite snacks or meals to enjoy during the movie. Turn off your phone and other distractions to fully immerse yourself in the experience.