How to Practice Self-Care on a Budget
Typically the first image that comes to mind when mentioning self-care is a luxurious, long soak in the tub. This buzz word, “self-care”, has taken off, with record media mentions and so many social media influencers advocating for it. But true self-care is much deeper than a bath soak, no matter how deep the tub is. This practice should be a conscious effort to tend to aspects of our lives that can be neglected during the busyness of our typical week, work or otherwise.
There is a popular infographic floating on social media that describes self-care in seven different pillars from The Blissful Mind. It takes an in-depth look at all the different needs we may have to intentionally address the lack of self-care in our lives. May is recognized as Mental Health Awareness Month. We can think of no better way to celebrate than by providing inexpensive and budget-conscious ways to address this often-neglected aspect of our lives.
1.Mental: “Mental self-care is about cultivating a healthy mindset through mindfulness and curiosity.”
At times, the mental space can be the most important area of self-care. Devoting time to meditation every day can completely revolutionize our lives. Our culture has reinforced the idea of a busy schedule and lifestyle, causing us to be too busy, jumping from one thing to the next, making it difficult to even hear our own thoughts. If you never have meditated before and don’t know where to start, fear not! Of course, the internet has free sources available to you at your fingertips. Simply go to YouTube and type in “relaxation music” or “guided meditation for anxiety”. One popular channel is The Honest Guys. Another renowned website to use for meditation is Headspace. Your options are endless with meditations ranging from 2 minutes to an hour. If you are new to meditation, try starting with a small goal of 2-5 minutes a day and slowly work up. You’ll be amazed at the difference meditating can have on your day-to-day activities. 
Sometimes, though, we need more than just mental pick-me-ups and meditation. Talking to a therapist or counselor can come with a stigma, but it doesn’t have to. We are strongest when we know we need some additional help or resources in order to live our best lives possible. If you would like to see someone in person, peruse the website Psychology Today. You can find counselors who match your insurance, location, health insurance and preferred treatment type. Of course, the total investment is going to be dependent on if you have insurance, and if so, what kind of insurance plan you have. Without insurance, a realistic budget for one counseling session can be anywhere from $100-$150. If you do have insurance, you can expect to pay lower.
If you’re not ready yet to meet person-to-person, there are other creative solutions you can use out there. One useful resource is Better Help, which is a service that matches you with counselors by phone, FaceTime or text. Remote counseling can be a great alternative to fit a busy lifestyle. Regarding cost, Better Help has different plans, with the longer commitment charging less than the shorter ones. If you go monthly, you can expect to pay around $260 (equals out to $65 per week), for unlimited texting, phone and video sessions.
2. Emotional: “Emotional Self-Care involves taking care of your heart with healthy coping strategies.”
This is where the dreaded “just saying no” phrase will come into play. We’ve all been in a situation where we are mentally exhausted, emotionally spent and crave some much-needed alone time to recharge and rejuvenate. This is always easier to say than do, but practicing saying no during times of exhaustion will definitely benefit you for the long haul. Another way to re-charge is to plan time with a supportive friend, who you find easy to talk to. Ignoring or avoiding difficult emotions can cause problems later on, bubbling up into an angry outburst or a fight. Instead, find a safe space to unload with a confidant to help you process and take the burden off, both in your thoughts and spirit.
3. Physical: “Physical self-care involves taking care of your body with exercise, nutrition and proper sleep.”
It’s time to bust out the pots and pans, alarm clocks and maybe even a trip to the gym. While a gym membership can be costly, there are certain gyms in town that offer a very low membership such as Planet Fitness, at their famous $10 a month membership cost. If you and your wallet aren’t ready to commit to a gym just yet, visiting your local park is a free way to log in some miles without having to pay for a membership. On the subject of nutrition, we all know that cooking at home is much healthier and won’t break the bank as opposed to multiple meals eating out each week. If you are someone who struggles with finding recipes or think cooking is too intimidating, there are many meal service kits out there to subscribe too. One of the most popular ones, Hello Fresh offers a subscription weekly, that can equal under $10 a meal. The best part is each ingredient you need is delivered, pre-measured and there’s no guesswork involved. Plus, you can save the recipes for later, which may help you make the meal even cheaper by purchasing ingredients from your local grocery store. Finally, you’ve heard it before: we need eight hours of sleep. For most people, they are at their best when they have slept this full amount and are considered well-rested. If this is a struggle for you, try to make a game out of it, and see if you can do one week going to bed on time. If it makes a profound difference for you, that could be motivational enough to continue.
4. Environmental: “Environmental self-care involves taking care of the spaces and places around you.”
We have probably all had the experience of feeling more chaotic when our home is in disarray. A popular practice is making the bed every morning because it will have the effect of starting the day on a more organized foot. The same can be said for taking care of the environment around you, from cleaning up your home, to picking up trash on your daily walk. A more organized space can help you yourself feel more organized figuratively.
5. Spiritual: “Spiritual self-care involves activities or practices that give a sense of meaning to your life.”
Again, this may seem like an apparent fix, but if you are a person of faith, prioritize going to church services 1-2 times a week. Or maybe sign up for a bible study or special meet-ups with others who share your faith. For others, practicing medication as mentioned above can also help connect you on a spiritual level. Yoga has also been a practice that many swear by to ground them through their daily activities. If you do not want to pay for expensive yoga classes, there are so many different YouTube channels you can take advantage of, such as Yoga with Adrienne.
6. Recreational: “Recreational self-care involves making time for hobbies, fun activities, and new experiences.”
This is the self-care practice others are referencing when they advise you to “Do what you love!”. Living in Acadiana can be a wonderful fit for the budget conscience. If you enjoy exploring new music and art, you’re in the right place! There are plenty of free festivals and concerts, as well as many events focused on art, such as the monthly Artwalk in Downtown Lafayette. Others may enjoy saving for traveling and exploring new spaces. Or you can enjoy simple tasks such as gardening, painting, reading. Whatever gives you joy in your spare time, do it! You’ll be surprised how much it can be an instant pick-me-up. 
7. Social: “Social self-care involves building relationships with regular connection and healthy boundaries”
Tending to your social self-care can be one of cheapest things you can do, with the most lasting results. As mentioned above, carving out time in your schedule for quality friendships that fill your cup instead of taking away can instantly rejuvenate your spirit. Start by paying attention to how you feel after seeing a certain friend or family member. Do you feel drained after or do you feel more fulfilled? This can be a great indicator if a friendship can help re-energrize you. Keep a mental list of those friends who are the most life-giving, so when things get tough and you just need to unload for a minute, you know who to have on speed dial.
Self-care Truly Makes a Profound and Positive Impact on Your Life
While this list has multiple ways on how to save money and tend to your self-care in the least expensive ways possible, it also can be said how important it is to set some money aside each month for things that do bring positivity to your mental health. Unsurprisingly, when we are the most burnt out, taking a small break from work and regular life always is a sure way to refresh your mind and spirit. Backed by research, taking vacations periodically can improve your outlook and mental health. At the credit union, we recommend saving each month so you can take that vacation you deserve. Consider opening a vacation club with Meritus Credit Union - this account will help you save automatically and have all your funds deposited into your main account at the end of May, just in time for any vacations you have planned for the summer months. We also have a Vacation Loan available with a promotion until July 15, 2021.
Overall, tending to, investing in and prioritizing your self-care can have a profound impact on your life. Meritus CU member and licensed counselor Jaime Normand agrees, "Many of my clients have difficulties with self-care, which is often a main source of their emotional, physical and mental pain. By not taking time to refuel, you are not able to fully be there for others. Self-care is about listing priorities and setting boundaries with yourself and others. If you are busy, pick a day and time and set a reminder on your phone. Even if it’s a 15-minute walk, sitting still for 5 minutes, etc. – just start somewhere. I like to use the analogy of a wheel: if you are uncentered, everything is out of whack and unbalanced. Taking care of yourself puts you at the center of the wheel so you can support and balance everything else."
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