4 Budget-Friendly Self-Care Habits You Can Use for Better Mental Health
You likely already know that self-care is important for your mental health. The fear of high costs, however, may be keeping you from incorporating healthy habits into your daily life. Thankfully, finding room in your budget for wellness-boosting self-care can be quite simple. You just need to know what to do to save on the most basic self-care practices — and here are some tips on how to do just that.
You Can Find Easy, Inexpensive Ways to Get More Exercise
When it comes to managing your mental health, getting enough exercise is very important. One way to ensure you get the physical activity you need without the big price tag is to look for deals on fitness gear and apparel online. You can shop online to pick out some free weights, resistance bands, and a comfy yoga mat so you can put together a small workout space at home. Having a simple home gym can help you avoid pricey gym memberships, plus you can find free workout tutorials online to help boost your mental health. For some extra encouragement, you can also use a fitness tracker to keep track of your progress as you burn off those calories.
You Can Search for Low-Cost Recipes to Help Nourish Your Mind
Another easy way to enhance your mood is by choosing the right foods. Research provided by Harvard experts suggests that diets consisting mainly of vegetables, fruits, fish, and healthy grains tend to foster lower instances of depression. In other words, consuming more whole foods and healthy meals could actually benefit your mental health.
Fitting those foods into your budget may not seem easy at first, but you can use online recipe ideas to make eating healthy more manageable. Think wholesome salads filled with fresh ingredients and lean sources of protein to see a difference in your mood and even your waistline. If you prefer plant-based foods, there are ways to save money while eating a vegan diet as well. On top of all that, you can place an order with delivery retailers like Costco, which saves you the gas and hassle of running to the store.
You Can Incorporate Simple Stress-Relief Into Your Daily Routine
If you really want to care for your mental health, then you have to commit to regular stress relief to complement your new diet and fitness plan. Stress relief can be whatever brings you peace and comfort, whether that’s saying “no” more often, opting for a daily nap, or even meditation. You can also alleviate anxiety by making your home a more positive space through decluttering, deep cleaning, and letting in more natural light.
Meditation can be a particularly effective self-care habit to try if you haven’t already. Chopra notes those who meditate for at least 10 minutes each day report lower feelings of stress and anxiety. Meditation can also help support sleep habits, which are essential for mental health. Plus, all you need to experience the healing power of meditation is your breath and a quiet place to relax. Downloading a meditation app like InsightTimer can help too.
You Can Put Your Savings Toward a Well-Deserved Spa-Like Experience
There are endless ways to save on your self-care needs. At the end of the day, however, you should look at any money you spend on self-care as an investment in your mental health. Making room in your budget for wellness expenses, such as fresh foods or yoga classes, can enhance your quality of life by leaving you less stressed and feeling your best.
If you can find savvy savings for your self-care routine, make sure you put that money to good use as well. Dedicate some time and energy to create your own wellness staycation. Treat yourself to a rejuvenating warm bath or an at-home DIY massage or facial, not to mention some all-natural skin care products like a clay face mask. A little pampering at home can go a long way toward reducing stress and promoting relaxation.
We don’t bat an eye at spending a buck or two on that daily cup of coffee. When it comes to our mental health, however, we tend to look for the most inexpensive, effective ways to care for it. Simple, budget-friendly self-care can certainly help, but you also have to reframe your mindset to realize how important your mental health and wellness is really worth. Hint: It’s priceless.
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Beyond Medicine: How Spirituality and Self-Care Help Cancer Patients
A cancer diagnosis is difficult on every level. Even the news that your cancer is highly treatable still can bring on waves of dread. Many of us only know of fatal cancers, so the word itself has a power to bring patients face to face with their mortality. Treatments can extend life expectancies, increase the quality of living, and in some cases put the disease in remission. Because of this, it’s important to have an optimistic view of the disease within reason.
How cancer affects patients physically
Cancer and its treatment are physically demanding. The disease involves cancerous cells attacking the body in a nonstop assault. Attempts to lessen the blows can hurt more. Many patients report that the disease’s toll is overwhelming. Some patients simply give up, stating that the treatment is worse than the disease. Medicine can make patients tired, with loss of appetite and a slew of side effects that degrade the quality of life.
Combined, these issues make up a cancer patient’s symptom burden. Patients have a hard time working and going about their normal routines as their bodies weaken from the massive burden. An added level of complexity comes from attempts to relieve pain. Often, pain management in cancer patients requires large doses of opioids. We know the dangers of opioid use since the nation is in the midst of an opioid addiction crisis. There is even some recent research that suggests that opioids have the effect of prolonging cancer and making it worse, so there are some questions about the role of these painkillers in modern cancer medicine. While pain management is key to maintaining quality of life, patients should discuss acceptable pain levels and alternative methods for relief given the dangers of certain painkillers.
Cancer assaults emotionally and mentally, too
The relentless nature of cancer and its treatment reverberates pain and anguish on patients’ mental and emotional state. The stress of treatment and the disease itself is amplified by the fear of dying. Individual patients handle mortality differently. Some accept the hurdle in their way with a positive but realistic attitude about overcoming the obstacle, whereas others can become completely stunned by every aspect of the disease.
Spirituality can help lessen the burden of the disease
For many cancer patients, spirituality can help in accepting their diagnosis and embracing reasonable treatment plans. In this context, spirituality is not limited to the idea of God, but also of a broader understanding of how one fits into the world and surroundings. It has been shown to improve health in some patients. Not only does a strong sense of spirituality improve physical health, but it has been shown to improve social well-being, too.
Self-care can help patients feel better during treatment
Self-care is a trendy term for actions one can take to increase their comfort. Cancer patients absolutely need to incorporate self-care into their routines. With self-care, cancer patients can have a glimmer of light to hold onto — the ability to enjoy life. But for many cancer patients, it’s not the pampering that helps them get through each day, but the ability to lead a normal life from time to time. It’s about experiencing a day with less pain, where the cancer is not shadowing every step they take.
According to the Patient Empowerment Network, self-care for cancer patients may include things like trying new things (hobbies, for example), staying on top of medication, and eating well. Taking care of your surroundings can help tremendously, both mentally and physically. A decluttered home can reduce stress and anxiety, whereas addressing indoor air quality will cut down on the number of allergens and irritants you breathe.
Depending on the treatment you’re receiving and side effects you’re experiencing, you may be able to start some light exercise as well. Stretching, yoga, or even taking a walk can improve how you feel and lower stress. You can monitor your progress and goals with a fitness tracker or smartwatch, but do make sure to protect your device with a durable band and screen protector. What matters most is to make yourself as comfortable and stress-free as possible during this time.
Cancer is a difficult diagnosis due to the connection with mortality and the discomfort of treatment. There are some ways to minimize discomfort and potentially lessen the impact of the disease through self-care and spirituality.
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Activities That Help You Heal From Stressful Life Events
There is a powerful bond that exists between a dog and its owner. There is a reason that dogs are called man’s best friend, and for those working through difficult times a dog’s companionship can be crucial. You may be used to walking or playing frisbee with your dog, but doing something like yoga with your pup has even more benefits. Here are some activities you can do with your pet to heal from stressful life events.
Pair pet ownership with exercise to build your health during recovery
Pets provide powerful benefits to someone working through hard times. They provide unconditional love and acceptance and this is valuable when you are rebuilding your confidence and self-esteem. Research shows that dog owners typically exercise more than people without dogs, and exercise is key to improving your overall physical and mental health.
Exercising reduces stress and provides a healthy way to fill your time, so you don’t end up as a couch potato or abusing substances. Exercise also releases endorphins, the chemicals in your body that improve your mood and help you focus. Because it boosts your mood and cognitive function, exercising can help you fight the effects of depression and anxiety. If you’re struggling to get through difficult life events, exercising with your pet is a great way to recover.
Dog yoga can reduce your stress and build your connection to your canine
Having a dedicated workout companion can keep you motivated and there may be no better workout partner than a dog. Huffington Post suggests trying dog yoga, or “doga.” This builds the connection you have with your canine, and it can increase trust, reduce anxiety or hyperactivity, and alleviate stress for both you and your dog. There are even yoga mats made for pets.
Dog yoga techniques vary from instructor to instructor. There are doga classes available throughout the country, and some of them are quite dog-centered. Canines of any size can participate, but the moves you do with your dogs may vary depending on the size of your pup and what he or she is comfortable with. If you don’t have classes available near you, you can try it at home as well. There are also several other fun ways you can work out with your dog, like running, kayaking, and camping.
Focus on the present with meditation
Yoga isn’t the only physical activity that is known for providing strength during hard times. Meditation can also be quite helpful, and some say that you can even meditate with your dogs to bring calm and peace to both of you. The basic premise of meditating is that you focus on one specific thing and through this process you gain mental clarity and control over your emotions. Tiny Buddha explains that you can turn your life around with meditation.
The process of meditation helps you stay focused on the here and now instead of worrying about what might happen in the future or what happened in the past. Stress and anxiety levels drop, and most people find that they are better able to deal with pain thanks to meditating. You can start small with meditation and as you experience the benefits, you can try new methods and increase the time you spend on it.
Hit the water for a gentle exercise that builds up strength
If yoga and meditation aren’t your thing, try swimming to build your physical wellness and avoid a relapse. Swimming works for all skill and fitness levels and it is a gentle way to strengthen your body while progressing at your own pace. Being in the water tends to be soothing, which will help reduce your stress and anxiety levels so you’re better prepared to cope with the challenges you’re facing. If you’re swimming with your dog, you should train them to swim first and stick to places you know are safe. Some dogs won’t be cut out for swimming, and that’s ok!
Stress and anxiety can be significant problems for people trying to get through hard times in life. Exercise is a key component to building a new, healthy life and swimming, meditation, and yoga are activities that can provide powerful benefits. These activities work well to rebuild one’s mental and physical health, and if you are a dog owner, you may even want to try doing some dog yoga with your canine to amp up the experience and benefits.
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