Self-Care Isn't One-Size-Fits-All: Practical, Low-Cost Ways To Care For Your Mental Health

Written By: Lexy June, MSW Intern

Self‑care is getting talked about more and more recently, and often in ways that make it sound unrealistic, expensive, or flat out exhausting. Between work, school, relationships, caregiving, and everything else life throws at us, the idea of adding another “should” to the list can feel overwhelming.

At its core, self‑care isn’t about perfection, productivity, or aesthetics; it’s about supporting your mental and physical well‑being in ways that are accessible, realistic, and meaningful to you.

Whether you’re an individual navigating daily stress, a mental health provider supporting others, or someone simply trying to feel a bit more grounded, intentional self‑care practices can make a real difference over time.

What Self‑Care Actually Means

Self‑care is any intentional action that helps regulate your nervous system, support emotional health, or reduce stress. Sometimes that looks like purposeful rest, and other times it looks like movement, connection, or a specific activity.

Below are low‑cost, accessible self‑care practices that require few supplies and little advanced preparation. Think of these options as more of a menu, not a checklist. Some people may choose one or two favorite practices to return to again and again, while others may enjoy trying out several different practices to discover what they most enjoy. Either way, there’s no one “right” way to practice self-care; what matters most is that you choose to care for yourself in a way that works for you. 

Breathing & Nervous System Regulation

When stress or anxiety is high, the nervous system often needs support before the mind can fully engage.

Breathing exercises, like “4‑7‑8 breathing” or “box breathing,” are simple tools that help slow the body down. These practices involve intentional patterns of inhaling, holding, and exhaling, which signal safety to the nervous system and can reduce feelings of anxiety or panic.

Another option is extended exhale breathing, where you make your exhale purposefully longer than your inhale. This activates the parasympathetic (calming) nervous system and can be especially helpful during moments of overwhelm.

Emotional Awareness & Compassion

Many people move through their day completely disconnected from what they’re feeling, not because they don’t care, but because life moves fast.

One of my favorite tools is the “How We Feel” app, which can help increase emotional awareness by offering language to name emotions and track patterns over time. Simply labeling how you feel can reduce emotional intensity and support regulation. The app also features a variety of resources including breathing exercises, affirmations, guided meditations, and video-guided movement which can all be useful when navigating emotional regulation.

For a more low‑tech option, try journaling one feeling by completing the sentence: “Right now, I feel ___ because ___.”  This brief reflection can help organize thoughts and reduce mental clutter. Externalizing your emotions and connecting them to a specific experience helps to reduce overwhelm and increase clarity.

Mindfulness & Grounding Practices

Grounding practices help bring attention out of worry loops and back into the here and now.

One simple practice is a color walk. While walking outside, choose one specific color to notice. As you walk, take note of each instance you see the color (ex: a red stop sign, a red car driving by, a red leaf on the ground, etc.). This gentle focus encourages mindfulness without requiring stillness or silence. Noticing a specific color helps to ground you in the present moment. While your brain is “busy” noticing the color, it devotes less energy to ruminations and worries.

Another widely used tool is the 5‑4‑3‑2‑1 grounding exercise, which involves naming 5 things you can see, 4 things you can feel, 3 things you can hear, 2 things you can smell, and 1 thing you can taste. This sensory engagement can be especially helpful during moments of heightened anxiety or dissociation. By focusing on your senses, you can bring your awareness back to your body and interrupt anxiety spirals. This can calm your nervous system and bring your body out of the “fight-or-flight” response.

Movement & Physical Care

Self‑care isn’t always about doing more, but rather listening to your body and doing what it actually needs.

Exercise in general can greatly improve your mood, but it doesn’t have to involve a gym or special equipment to still be effective. Something as simple as walking, either indoors or outdoors, supports both mental and physical health. Walking is a low-impact form of exercise that can help to boost your energy levels and overall mood by decreasing stress hormones, like cortisol, and increasing the release of endorphins. Even short walks can improve mood and reduce stress.

While often overlooked, intentional rest, like sitting or lying down without multitasking, can be just as valuable. Rest supports nervous system recovery and helps prevent burnout, especially in high‑stress seasons of life. Scheduling intentional moments of distraction-free rest is absolutely essential to maintaining mental well-being.  

Sensory‑Based Self-Care

Sensory input plays a powerful role in emotional regulation and stress reduction.

Petting animals, when available, can lower stress hormones and increase feelings of comfort and connection. Similarly, warm beverages, soft blankets, or comfortable clothing can provide grounding cues that signal safety to the body.

These practices may seem small, but they’re rooted in how the nervous system responds to warmth, touch, and routine.

Cognitive & Emotional Nourishment

Taking the time to participate in a favorite hobby or pastime is another great way to take care of yourself. 

Reading for enjoyment, instead of productivity, can have positive effects on both the mind and body. The action of reading allows your brain to enter an “altered” state of consciousness in which your heart rate slows, muscles relax, and your mind is engaged. Beyond the immediate effects, reading can also help you to form connections with others and practice using an empathetic perspective to understand someone else’s experiences.

Whether it’s a mood boosting playlist, a new album from your favorite artist, or a song you know every lyric to, listening to music can help to ease stress through the production of “happy” chemicals in the brain, like serotonin and dopamine. The act of listening to music can also help to express emotions and process different emotional states.

Social & Connection-Based Care

Human connection is a core component of mental health, but it doesn’t always have to be deep or intense to make an impact.

Sending a quick text, sharing a funny photo, or simply being around others in a public space can offer a sense of connection and co‑regulation. Sometimes, just not being alone with your thoughts can be enough.

A Final Reminder

Self‑care is not about doing everything; it’s about doing something. What works for one person may not work for another, and that’s okay. You’re allowed to choose what feels supportive, realistic, and accessible for you moment-to-moment.

There’s no one “right” way to practice self‑care. Showing up for yourself in any small way is what matters most.

If you’d like support in building self‑care practices that fit your life, our team at Holistic Therapy & Wellness is here to help! Simply call or text our clinic line for assistance with building a self-care plan that feels meaningful and attainable for you.