Taking care of mental health can be overwhelming as generally people don’t talk about it because of different reasons like shyness, tight budgets or society fear. Not everyone can afford therapy and wellness retreats. Fortunately, there are some ways to improve your Mental Health without breaking the bank. Here is a full-fledged explanation of budget-friendly tips to get balance and peace in life.
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Basics of Mental Health
Before understanding and applying ways to improve mental health, it is important to understand its entails. If you can’t deal with the everyday stresses of life, then you need to improve your mental health. With strong will and mental health, your working productivity and contribution to the community can be improved. But with poor mental health, you can get anxiety, depression, stress, irritability, lack of motivation or emotional breakdown etc.
Signs your mental health needs attention:
- Difficulty concentrating
- No interest in social activities
- Low mood
- Changes in sleep pattern
- No appetite
- Excessive fear
- Low energy
If you see any of these signs, it’s time to take action before problems worsen.
- Show your Gratitude
Gratitude is a very simple and effective way to boost your mental health. It has been proven that people who regularly express gratitude are more content in their lives.
Budget-friendly way to express Gratitude
- Use your personal phone or any notebook.
- Note down 5 things you are grateful for.
- Write down your positive moments on a weekly basis.
This small habit will help you to shift your focus from wrong things to right things in your life.
- Follow a Simple Routine
A simple routine can help you to create structure which is important to reduce anxiety. Routines give signals to the brain what to expect. It gives a sense of stability.
How to start:
- Fix your time to wake up and sleep.
- Schedule your time for meals and physical activities.
- Include morning and bedtime rituals like journaling etc.
You don’t need to spend a lot on productivity tools. Just use your mobile or notepad for that.
- Keep yourself physically active
Exercise releases endorphins, which is a very important tool for improving your mental health. It can improve your sleep by reducing stress.
Budget-friendly exercise ideas
- Go out for morning walks or jogs in your local park.
- Learn free yoga online; eg: Youtube Workout videos for cardio, strength training etc.
- Go for free fitness classes in community
- Practice bodyweight exercise at home.
Even 30 minutes of exercise can have a huge impact.
- Eat healthy food
Your food also affects your mood. Nutrient-rich foods can enlighten your mood and energy levels.
Affordable nutrition tips
- Eat whole foods like lentils, brown rice, oats etc.
- Don’t skip seasonal fruits and vegetables.
- Prefer to eat home-made foods instead of ordering out.
- Don’t eat processed snacks.
- Avoid sugary drinks.
- Drink water and herbal teas regularly.
Simple healthy food is good for your physical and mental health.
- Be social
Try to connect with other humans. It can help you to improve your emotional resilience and reduce loneliness.
Cost-effective ways to Socialize
- Try to stay in touch with your family and friends through video/audio calls.
- Join free online support groups or communities.
- Participate in the local community center events.
- Go to the local library daily.
If you don’t feel like going out, try to interact with people online to get some meaningful connection.
- Use free mental health support
If you need to talk to anyone, there is no need to spend money on therapy. Many free online mental health resources are available for your help.
Examples:
- India: iCall, AASRA, Fortis Mental Health Helpline
- Global: 7 Cups, BetterHelp trials or other community led platforms.
Some NGOs also offer free group therapy so you can try that to get some relaxation.
- Practice Meditation
Meditation is a way to connect with our inner soul. It’s a practice of being present in the moment. Mindfulness can help you to reduce stress and help manage emotions.
How to start:
- Try guided meditations online.
- Practice body scans or mindful breathing
- Spend a minimum of 10 minutes with yourself in silence.
No need to buy expensive resources. Just a quiet space and some time is enough.
- Don’t spend much time on screen and social media
Excess of everything is bad so spending too much time on social media can negatively impact your mental health. This habit can lead to comparison, poor sleep, lack of confidence etc.
Simple tricks:
- Turn off notifications for social media apps.
- Set a limit for app usage.
- Replace that screen time with a hobby.
- Try not to use the screen during the day.
Spending time in real-life can bring surprising calmness.
- Don’t go for sleep aids
If you are trying to sleep using sleep aids, it’s not good for your physical and mental health.
Budget-friendly tips for better sleep
- Don’t eat heavy means before bed.
- Try to avoid caffeine consumption.
- Keep your bedroom clean, dark and quiet.
- Drink natural remedies like warm milk before sleeping.
- Try some sleep music apps to relax your mind.
- Wake up and sleep at the fixed time.
Don’t take any medicine without your doctor’s prescription. It can help you to sleep for some time but its overall impact is negative for your body and mental health.
- Flaunt your creativity
Use your creativity to process emotions and reduce stress. It doesn’t mean that you need to be an artist, just be yourself and give a way to your imagination.
Creative but cost-effective ideas:
- DIY crafts using recycled items
- Painting, drawing, coloring
- Learning a musical instrument
- Dancing or singing on your favorite music
- Writing poetry or diary.
Your creativity is a great way for a healthy emotional release.
Conclusion
Improving your mental health doesn’t mean to spend heavy amounts on luxury treatments and lifestyle. With small changes, you can make a big difference in that emotional breakdown routine, that’s too, without spending anything. Remember, every step matters. It’s a journey and you might take less or more time to heal than others. But don’t worry, there is no-one-size-fits-all approach. Take your time to heal and come back with a stronger version of yourself.