The cost of self-care
American consumers justify a myriad of expenditures under the guise of personal care, from massages and spa treatments to meditation retreats, yoga and adult coloring books. The massage therapy industry alone raked in an estimated $8 billion to $10 billion in the U.S. in 2013, according to the American Massage Therapy Association.
Spending time and money on yourself and your well-being is a worthwhile expenditure, but how do we measure the value of these purchases? Since it’s not always easy to quantify such intangible value, Drew Horter, founder of the Cincinnati-based Horter Investment Management LLC, suggests assessing how you feel physically and mentally after indulging in self-care. According to Horter, “Those are things that only that person can answer.”
Read on for more ways to treat yourself without breaking the bank.
Community yoga or acupuncture
When Kate Dore burned out after several years on the road as a concert promoter in Nashville, Tennessee, she realized she’d neglected her self-care needs and resolved to find inexpensive ways to nurture her mind and body. “Previously, in my old career, I would put that [self-care] as the last thing,” she admits.
Since leaving her old job two years ago to freelance, Dore says she’s found ways to manage her stress while still staying on track with her financial goals. For instance, she goes to her neighborhood’s community acupuncture clinic, which charges $15 to 30 per session, three times a week and attends community yoga classes ($10 per class) when she can. If your community offers pay-what-you-can or by-donation yoga classes or acupuncture sessions, consider those options.
Exercise videos
“You don’t have to pay for a yoga studio to practice yoga,” says Dr. Stephanie Wong, a licensed clinical psychologist based in San Mateo, California. “A DVD or an app can also guide you through yoga practice,” she says. You won’t get instructor input like you would from a group class, but a workout DVD, app or online video can provide a more self-directed workout on your own schedule and budget. In addition to yoga, you can find also videos for Zumba, Pilates, aerobics and other workouts. Check your local library or go online for free exercise videos.
At-home spa treatments
In lieu of an expensive spa treatment, Wong suggests ordering facial masks or other products online and getting together with friends for some DIY pampering at home. “Turn it into a movie night, too,” she suggests. Some people also have coloring parties at home to make the trend of adult coloring books more social. Plus, you can print off free designs to color in online.
Schedule mindfulness breaks
As a mother to two young children and founder of Mindful Return, a blog and e-course that helps new moms plan their return to work after maternity leave, Lori Mihalich-Levin doesn’t have much time for herself. However, she created a ritual for herself where she takes five minutes on her morning commute for breathing or meditating before her workday starts. “I’d take the Metro downtown, and I had about a 10-minute walk to my office where would walk by all these fantastic parks or benches. I just decided I would commit to sitting down for five minutes on my way to work,” says Mihalich-Levin, who is based in Washington, District of Columbia. On rainy days, she ducks into a hotel lobby for a few minutes. “It’s a much better way to start my day,” she says, stressing the importance of taking personal time for herself.
Set aside time for outdoor walks or runs
Dore carves out time for daily walks. “Making time for a daily 15-minute walk around the neighborhood and avoiding alcohol are a couple of tactics that don’t cost a penny,” she says. In fact, studies show that regular exercise not only helps control weight but can also improve mood. Wong recommends running or jogging outdoors to her clients. “Pick a safe, scenic route to jog. The beauty of running is that you can do it almost anywhere,” Wong says.
Even if the weather isn’t great, you don’t need a gym to stay active. On rainy or snowy days, “our clients [many of whom are retirees] will go to the malls and walk,” Horter says.
Practice positive passwords
For those who find positive affirmations to be a helpful tactic for boosting happiness, Mihalich-Levin has a clever way to build them into a busy day: Include them in your online passwords. Incorporate positive words or phrases like reminders to breathe or relax into your passwords to help reinforce that message as you start your day. “I want to start my day with a particular thought or way of being in mind,” she explains. You can combine the password with other words, numbers or symbols to make it more secure, while maintaining the word or phrase’s intention, she adds.
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