A lot of people think self-care is limited to bubble baths and nail-painting. But that’s just not the case.
Self-care is taking responsibility for your physical and mental wellbeing. That’s it. Through treating myself to some self-care on a daily basis (as well as engaging in therapy and taking my medication), I’ve been able to manage my bipolar disorder for the past several years. I am a stable–and happy!–woman with mental illness, so I am more than willing to share my favorite self-care strategies with you.
Here are 12 frugal, easy self-care ideas to help you treat your depression. Feel free to try as few or as many ideas on the list as you’re comfortable with.
Take a break from social media.
Social media is all-consuming. Perusing the curated feeds of your friends and family can make you think their lives are perfect and yours lacks something in comparison. Take a thirty-minute to an hour break from social media today.
Not everyone can be like me, who checks my Facebook account only once in a blue moon. I am, however, addicted to chatting on Discord, a chat service, so I do force myself to take breaks from the servers I’m a moderator of once in a while so I can refresh myself rather than being drained by constant pings. It’s a very similar strategy to putting my phone on DND, but it’s specifically tailored to Discord.
Go to your library’s website and put some books on hold.
Shopping for books gives a lot of people a thrill but can be expensive. Try perusing your local library’s website and place a few books on hold to pick up later.
I don’t read nearly as often as I’d like, but when I do read, I usually read fanfiction. The fanfic experience can be tailored to you; on archiveofourown.org, you can filter what fanfiction you’re looking for through tags.
You can do a similar search for books from your library’s website, looking up keywords and authors you’re interested in. If you
Write a short story.
Google the phrase “writing prompts” and see what you can come up with from the third prompt from the first result.
One of the best self-care strategies I ever practiced was allowing myself to write fanfiction. By disregarding the stigma and treating the activity as valuable, I was able to break through a 10-year writing dry spell where I wrote nothing at all. In a year’s time, I wrote over 500,000 words and improved my writing by leaps and bounds.
Creative writing is my special way to relax. Writing fiction, specifically fanfiction allows me to express my emotions through the characters’ actions and unpack facets of my own life, like how I starved when I was a child. I highly, highly recommend writing a story of your own.
Read one chapter of a book.
Reading is one of the best frugal activities out there. It engages your brain and promotes peace. Try reading one chapter of one of your favorite books.
Like I said earlier, I haven’t read a book in a while, but when I want to disengage after a long day and engage my brain in a different way, I read a fanfic from one of my favorite fandoms. I have specific authors that I follow, and I am good friends with some of them.
Reading is one way for you to “turn off” your working brain and “turn on” your relaxed brain.
Do something imperfectly.
The perfect is the enemy of the good, and perfectionism is a killer. Give yourself permission to do something imperfectly, like coloring outside the lines on a coloring sheet.
When I started writing fanfic, I allowed myself not to obsess over whether I was using commas correctly. This small change opened the floodgates of my writing, and I wrote over 500,000 words in a year. Earlier, when I was driven to create a “perfect” piece, that killed my enthusiasm for writing entirely.
Allow yourself to try something doing something new or old imperfectly. Let go of the bad habit of perfectionism in a small, unique way.
Buy a pet plant.
Gardening is a fun activity with numerous health benefits. Caring for something small other than yourself can give you a sense of pride and accomplishment.
Studies have shown that nurturing a plant promotes good feelings. Philodendrons are beautiful, green plants with heart-shaped leaves that are easy to keep alive. Head to the nursery section of your local grocery story and purchase a philodendron or other easy pet plant.
My front yard is full of plants that my mother put in the ground for me. I love seeing the delicate, blue flowers of my vinca plants blooming. Watching my large-leafed, heart-shaped hostas grow bigger and bigger is a treat. And when the corkscrew willow tree’s leaves unfurl for spring, it’s one of the best markers of the year.
Drink a cup of tea or coffee.
Especially on cold days, a cup of tea or coffee can be just what the doctor ordered. The caffeine kick can help you get through your day but even if you drink decaffeinated beverages, the warmth from the drinks can help soothe you.
When I read this in my post, I immediately stood up to go make tea for myself and my family. My favorite tea is Harvey & Son’s Hot Cinnamon Spice, a bracing black tea with a rich flavor of orange and cloves. Drinking a cup of tea is one of my favorite ways to warm up.
If you concentrate on what you have and how grateful you are to have it, then you are less likely to ruminate on negative things. Practice gratitude by writing down five things you’re thankful for.
When I find myself getting spinning in circles because of how busy I am, I like to stop and count my blessings. I say a prayer to God thanking him for the big things–my health, my food, and my shelter–and then try to come up with something specific. This helps me focus on what I have rather than what I don’t have, preventing FOMO: the Fear of Missing Out.
Cross something off your to-do list.
If you have the energy, tackle something that you’ve been meaning to get done for a while. But before you do so, visualize how good it will feel to have the item done. Picture yourself having done the task, and how much more free you feel.
I love crossing items off my to-do list. One of the best ways for me to soothe myself is to pull up my sleeves and get something done, like writing this post.
Depression, unfortunately, makes getting even the smallest task done difficult. But do try. Even getting a small item done will give you a sense of accomplishment and that may be enough to get through the rest of your day.
Declutter the nearest surface to you.
If you’re stuck in bed, then spend five to ten minutes clearing off and dusting your nightstand. You don’t have to spend an hour or two decluttering to make progress. Decluttering the nearest surface to you will give you a clear space to look at and a feeling of satisfaction.
When I’m depressed, I tend to let the environment around me fall into squalor. Things surround me: pizza boxes, dirty diapers, moldy dishes–you name it. It’s not good. So when I’m deep in the depths, I try to tackle the mess one step at a time.
I usually start with the dishes, clearing off the counters, and then take a break. That sense of accomplishment enables me to move on to the next step: picking up the floor, and so on and so on.
Do a full-body check-in.
Starting with your toes and progressing upward to your shins, thighs, hips, stomach, etc., ask yourself how each of your body parts feel. Are you cramping or sore anywhere? Are you thirsty? Hungry? Address those issues. Get a drink if you’re thirsty. Eat something if you’re hungry. And stretch.
A full-body check in works in tandem for me with a meditation exercise: imagine the sun creeping up your body from your toes, spilling over your legs, warming up your hips, filling your belly, and suffusing your chest.
If I do this exercise after a full-body check-in and then address all the needs I’ve found in my body, that’s one of the best ways for me to perform physical self-care.
Take 3 deep breaths.
Breathing deeply is one of the best ways to center yourself. Try the box breathing method: Take seven seconds to breathe in through your nose, hold for six seconds, and breathe out for eight seconds through your mouth. This will help you feel calmer and detoxify your body.
I often have trouble remembering to breathe when I need to, instead getting more and more hyped up until I’m hyperventilating. When I do remember to take a breath (or when a dear friend reminds me to), I can calm myself down and take a moment to re-center myself.
So those are The Bipolar Parent’s easy, frugal, must-try self-care ideas for depression!
Self-care is not an indulgence. It’s caring for yourself in a way that puts your health front and center. And if you engage in self-care on a weekly or even daily basis, you’ll start to build up a reservoir of good feelings.
Feel free to try as many of these strategies as you feel like trying. There’s no pressure here.
I wish you well in your journey.