Taking care of your mental health doesn’t have to be expensive. With inflation and the rising cost of living, simply retaining more of your money money alone can be great for your mental health. In fact, for many people, a lack of money is their biggest cause for stress and anxiety!
There are many activities that promote mental resilience and well-being that are low cost or no cost. Here are my top FREE activities to cultivate mental health and wellness:
- Nature Walks: Spending time in nature has been shown to reduce cortisol (the stress hormone) and release chemicals that improve mood. Walking has the bonus feature of improving physical health and mood. So next time someone tells you to "go take a hike" you can thank them and head to your local beach, park, or trail.
- Journaling: Writing is healing. A daily journal can help you process your emotions and gain insight into your life through creative expression and thoughtful reflection.
- Exercise: Does lifting my fork count as "lifting"? No, but seriously. Physical activity can help reduce symptoms of depression, anxiety, and stress. Move your body in a way that feels good for you: dancing, walking, yoga, running, weightlifting, or body weight exercises at home. YouTube has many free exercise videos. It doesn't have to be a punishment. Movement is a gift to be enjoyed.
- Meditation: Do you feel overwhelmed with busy thoughts? Stressing, worrying, ruminating, or fretting? congratulations, you are human. Quieting the mind can help you reduce stress and anxiety by staying present in the moment. Free guided meditations can be found on Spotify, YouTube, and the Calm app. You can also join a class in your local community for the added benefit of building community and connections.
- Art & Creativity: Engaging in artistic and creative activities such as painting, drawing, dancing, or playing a musical instrument can improve mental health and help to put us in flow state. According to the book "Flow" getting in our optimal state requires us to be interested and concentrated in something that helps bring us in the present.
- Breathing Exercises: Breathing exercises can be a helpful practice to build mental resilience. Guided breathing exercises can be found online. These are great tools for calming the nervous system, clearing the mind, and reducing anxiety.
- Gratitude Practice: Write down three things you're grateful for every day to re-wire your brain.
- Social connection: One of the greatest protective factors for our health is positive social interactions and tight knight communities. Make the effort to see and talk to friends or family members. Meeting in-person has added benefits, but there are also amazing and supportive online communities as well.
- Learning: Engaging your mind with new information or skills can be stimulating. You could try learning a new language, a musical instrument, or a craft.
- Volunteering: Helping others can improve your mental well-being. Look for virtual volunteering opportunities or ways to help in your community.
Remember, these activities are not meant to replace professional help or therapy, but rather to enhance your over mental health. Add them to your routine and your lifestyle so that you are more capable to overcome the challenges and stressors that are an inevitable part of life. Not all activities work for everyone, so try a few things and see what works best for you!