15 self-care suggestions that won’t cost you a penny

As a nation, we’ve become much more aware of the importance of self-care. It’s more than just a buzzword, it’s an essential part of maintaining good physical health and mental wellbeing. In fact, according to one survey, 90% of Britons reportedly engage in some form of self-care on a regular basis, spending an average of £53 per month on related activities. Sadly however, the cost of living crisis appears to have impacted self-care spending, with one-third of people reducing their spending on it.

So the health experts at YourGP are here to remind you that self-care is not about splurging on expensive spa weekends. It’s about being proactive about your health and making time to focus on how you’re feeling. It’s as simple as that.

With that in mind, we’ve compiled a list of 15 simple self-care suggestions, and they won’t cost you a penny. Which ones will you put into practice today?

1. Go for a walk

A 10-minute walk burns approximately 50-100 calories. It also boosts circulation, enhances cardiovascular health, improves memory and cognitive function, and reduces stress.

2. Immerse yourself in nature

Connecting with nature has been proven to boost the immune system, improve mental clarity and reduce anxiety, so head for the woods or simply start sowing and growing in your own back garden.

3. Get out into the sunshine

Soaking up the sun rays is good for your health (as long as you protect your skin). Not only can it help to regulate your circadian rhythm, it also provides your body with an essential dose of vitamin D, which we need to maintain healthy bones, muscles and teeth.

4. Cook yourself a nutritious meal

Nourish your mind and body from within by ditching ultra-processed ready meals and cooking something from scratch using fresh ingredients. You’ll taste the difference!

5. Stay hydrated

Water is essential for countless bodily functions, so aim for eight glasses a day to ensure your mind and body is operating at its best.

6. Step away from the screens

Switching off your TV, phone and laptop an hour before bed is the best way to set yourself up for a good night’s sleep.

7. Volunteer your time

Becoming a volunteer in your local community is a great way to build connections with other people and enjoy a real sense of purpose and achievement.

8. Take the plunge

Cold water swimming is known to boost the immune system, improve circulation and benefit mental health, but you don’t need to live near a lake to get the same effect. Switch your shower to a cold temperature for just 30 seconds for a similar release of endorphins.

9. Play your favourite tune

Listening to music can have a wide range of health benefits, from reducing stress and enhancing cognitive function, to helping with pain management and improving physical performance. So create a playlist and lose yourself in the music.

10. Connect with a loved one

Having social connections has been shown to lower the risk of chronic diseases. And physically connecting with others, through a hug for example, has been shown to lower the stress hormone cortisol.

11. Discover a new hobby

Get creative, learn a new skill, find a fun pastime and give your cognitive function a boost.

12. Have a laugh

Laughing is great way to get those endorphins flowing, so settle on the sofa and watch a few episodes of your favourite comedy.

13. Get a good night’s sleep

Going to bed and getting up at the same time really helps to get your body into a healthy routine. Aiming for around eight hours a night is ideal for giving your body time to rest and recuperate so you have sufficient energy to take on whatever life brings you the next day.

14. Just breathe

Meditation, mindfulness and simple breathwork can help to improve focus, lower blood pressure and calm the nervous system. There are lots of free apps available to get you started.

15. Learn to say no

Over-committing and over-scheduling activities is the fastest way to reach burnout so make an effort to protect your time and space by carving out “me time” to decompress.

We care about your self-care

If you need help to take control of your health, the medical experts at YourGP are here to support you. From advice about lifestyle changes to comprehensive health assessments, we’re here right when you need us. Book an appointment using our simple online booking system, email reception@your.gp, or call us on 0131 381 0322 and we’ll be happy to arrange an appointment at a time that suits you. Make time for self-care and start prioritising your health and wellbeing today.