If you’re feeling overwhelmed with University life, you’re not alone. Self-care practices may seem expensive, but you can still prioritize your well-being without breaking the bank.
In this article, we’ll explore some budget-friendly self-care practices that help you recharge and feel your best, with insight from registered psychotherapist and clinical director of Centretown Psychology, Joanna Williams Olsen.
“Self-care is a practice unique to each person. It’s something a person chooses to make time to do for themselves,” said Olsen. “To care for ourselves is to give ourselves the message that we matter.”
Mindfulness
“Mindfulness” is a term you might have heard thrown around in self-care circles. It’s a 2500-year-old practice that has its roots in Buddhist philosophy, which may seem a little daunting at first. But mindfulness simply means paying attention to the present moment without judgment or evaluation, and it can be a powerful tool for managing our thoughts and emotions.
According to a 2011 study, mindfulness can have a positive impact on our emotional regulation, interpersonal relationships, and anxiety levels. It’s not just an abstract concept, but a scientifically proven method for improving your mental and emotional well-being.
Olsen agrees. “It helps us to slow down our thinking and calm our minds. It helps us gain more of a sense of control over what’s happening with ourselves, inside of our minds and within our bodies. And then of course, ultimately, that can help us to calm ourselves down more effectively,” she said.
You don’t need to enroll in an expensive meditation class or pay $5.99 a month for a meditation app to get started on your mindfulness journey. There are countless videos out on the web that offer quick, 10-to-20-minute guided meditations designed to lower your stress levels and bring your brain back to the present moment. Lavendaire and Goodful on YouTube are both excellent places to start.
Get Moving!
We all know that regular exercise will keep your body feeling healthy and fit. But did you know that it also has a profound impact on your mental health? When you exercise, your body releases endorphins, a hormone that helps with pain and stress management. Essentially, it makes your brain feel just as good as your body! Studies, such as this one from 2006, have found that regular exercise can significantly decrease symptoms of depression and anxiety, and can also help regulate your sleep, mood, and eating habits.
Many people turn to gym memberships to get their workout in, especially in Ottawa, where the winters are too cold for outdoor workouts. But that $33.99 biweekly gym membership seems a little out of reach for a university student struggling to get by. Fortunately, if you’re a full-time student at Carleton you’ve already paid for your gym membership through your compulsory athletics fee.
While it may be intimidating to start, Olsen recommends taking the time to find what type of exercise works for you. “It’s so good for your physical health and your emotional health,” she said. “But if it’s walking, jogging, doing yoga, swimming, or just going to the gym, make sure it’s something you enjoy doing. When you’re trying to do something that doesn’t work for you then it’s not going to be something you’re going to be able to sustain.”
Start a Journal
It’s common to feel overwhelmed by the endless stream of thoughts and emotions swirling around in your head. A great way to unload is to rely on friends and family as a support system; but at the same time, you might have anxieties that you’re not comfortable sharing with other people. Maybe you’re scared of being judged, or you don’t want to put your loved ones in an uncomfortable position. Whatever the reason, it’s helpful to have a safe and private outlet for your thoughts and feelings.
That’s where journaling comes in. Keeping a journal allows you to let off steam and process your emotions in a judgment-free, private space. And the best part? According to this study from 2018, journaling leads to decreased mental distress and increased well-being after just one month of regular writing.
If you’re looking for a place to start, consider picking up a journal from Indigo. They offer cute, aesthetically pleasing journals for as low as $5 during sales or just $10-$15 at full price. While not completely free, journalling is something that therapists have been encouraging for decades.
“Journaling can be very helpful for just letting yourself flow whatever needs to come out of you onto paper. Then on top of that, reviewing it, reading it over, you might notice some things about yourself that you hadn’t quite realized were happening within you. Noticing that makes it more possible to attend to that,” said Olsen. “It’s very unburdening and extremely helpful.”
Summary: Prioritize Yourself
Balancing a busy university lifestyle can be a challenge, but the most important thing you can do is prioritize your own well-being. “Self-care is very personal and different things work for different people, but there are lots of things that we can do, that don’t cost money, and that don’t even take a lot of time,” Olsen said.
Making choices that are best for you and your mental health should be a top priority. According to Olsen, it’s okay to say no to social plans and take some time for yourself: by focusing on self-care, you’ll feel more energized, less stressed, and better equipped to handle the demands of everyday life.