How to Practice Self-Care, Even when Money is Tight

2023 has been a stressful year, especially for students. Exams, new relationships, sports and extracurriculars, and transitions between home and campus are enough to worry about – before the aspect of money comes in. With all of these stressors as a backdrop, it is easy to become overwhelmed. This is where good self-care comes in. 

With everyone on a tight budget this year, it’s easier than you think to engage in self-care for free – even as a time-pressed student.

What can self-care look like?

Put simply, self-care is a set of actions we take to protect and enhance our own personal wellbeing. As the Global Self-Care Federation says, this ultimately boils down to the choices we make on a micro level, ones that help us feel and operate better. 

Naturally, this will look a bit different for everyone, because self-care works best when it is tailored to each person’s circumstances. Still, there are a few general characteristics of self-care that can be used as a starting point.

Making healthy lifestyle choices. This includes getting good quality sleep – even in college! – doing as much physical activity as you can, and eating a balanced diet with plenty of fruits, vegetables and whole grains. 

Quick Tip: If you live on a college campus, dining services will often provide nutrition facts for their menus ahead of time. Here’s an example from Morgan State University. 

Balancing the “big picture” with the day-to-day. Sometimes, making choices can be overwhelming, either because it seems like we have too many or too few. Zoom in or out as needed. For instance, choosing an apple and a handful of almonds for a snack instead of a candy bar can be just enough to make you feel better during the day. 

It also helps to think about problems and challenges in terms of things you can control versus the things you can’t. This mental exercise can feel empowering and help you to take concrete action in your day-to-day life.

Asking for help when you need it: A listening ear goes a long way. Even if you’re a solutions-oriented person, talking about things out loud can help clarify your thoughts and set up a plan. 

If a problem feels too big or too embarrassing to talk about with friends or family, there are a lot of free or affordable resources you can tap into. Here’s just a few ideas in the Baltimore region:

• Morgan State University Counseling Center, which provides virtual counseling support

• Finding a therapist that participates in the Mental Health Emergency Fund’s stipend program

• The Calm YouTube channel is a great meditation and mindfulness resource you can use anywhere

• Calling or texting 988, which is totally free to use. Remember, you don’t have to be suicidal to talk to someone, but if you feel so low that you need a listening ear, this is an option

• For students in the LGBTQ community, the Trevor Project, which offers call, chat, and text options to talk

If you’re spiritual or religious, consider talking to your pastor, priest, imam, or a chaplain at your school. Keep in mind, however, that these are not mental health professionals nor a substitute for reaching out to one when you need it. 

Doing things you enjoy. When you have time, it’s great to find a new healthy hobby or activity, like yoga, tai-chi, or working out. But self-care can also be something as simple as taking a long walk or listening to a playlist – indeed, 72% of young people say they listen to music as a form of self-care. 

Student athletes are in a unique spot. If you are one, chances are: you’re passionate about your sport, and training and games can feel like an escape and the opportunity to bond with your teammates. But busy schedules and high expectations can feel very heavy, which is why it is critical for athletes like you to have outlets and interests outside their sport.

Challenge what you think you know about self-care

Self-care is still misunderstood. For example, one study suggested 59% of Americans only practice self-care when they’re stressed, rather than as part of a regular routine. 

But because almost half of people don’t even feel relaxed for even 40 minutes a day, it’s important to tackle misconceptions about what self-care is, what it isn’t, and how much it takes to practice it.  

The bottom line: Remember that true self-care is about the things we do to feel better, not how much we spend. 

—

Written by James Benjamin, Communications and Social Media Associate at The Mental Health Emergency Fund, Inc.

Check out his work at www.james-benjamin.com