Life is tough during uncertain times.
We must cope with instability, potential disruption, and a lack of assurance about upcoming events. In one way or another, this uncertainty touches all aspects of life, from our health to jobs to relationships to money.
Many of us have been affected in tangible ways during these unusual times, through sudden layoffs, investment and retirement fund losses, and sustained, unaffordable prices for life’s necessities.
Financial struggles and ongoing stress can leave you feeling like you’re barely holding it together. And when you’re in survival mode, it’s easy to let self-care fall by the wayside. But what if caring for yourself and caring for your wallet didn’t have to be at odds?
It’s time we stopped thinking of self-care as an expensive luxury. With just a few simple changes, you can take care of your health and your budget—without feeling like you’re sacrificing one for the other.
That’s especially important because your financial and physical health are tied together more closely than most people realize. Poor health can lead to missed work, lower productivity, and costly medical bills. And financial stress can lead to anxiety, poor sleep, and habits that chip away at your health. It’s a cycle—but it can spiral upward, too. Smart, low-cost self-care can strengthen your body and mind while also protecting your finances.
What Stress Does to Your Health and Habits
We all know stress isn’t good for us. But have you ever really stopped to think about how it affects your day-to-day choices?
When you’re under stress, your body releases cortisol, a hormone that makes you crave comfort foods, disrupts your sleep, and affects your ability to think clearly. Just to feel a little better in the moment, you might find yourself:
- snacking on unhealthy foods
- skipping exercise
- overspending on things you don’t need
This cycle makes you feel even worse in the long run, physically and financially.
To truly take care of yourself, you need to break the cycle of stress-induced habits. And it doesn’t have to involve expensive wellness products or gym memberships.
The Wellness Industry Wants You to Spend More, Not Just Feel Better
Here’s the truth: the wellness industry wants you to spend your way to feeling better. Every time you turn around, there’s a new “must-have” gadget, a fancy smoothie blend, or a $300 yoga class that promises to change your life. But these “solutions” often just add to your stress by increasing your debt or decreasing your available resources.
Caring for your body doesn’t have to mean dropping hundreds of dollars on supplements or getting sucked into expensive self-care trends. In fact, some of the most effective ways to improve your health are the simplest (and often free).
Start small: drink more water, get outside for 15 minutes a day, or add a stretch into your daily routine.
Budget-Friendly Ways to Care for Yourself Right Now
You don’t need a lot of money to prioritize your health. Here are a few easy and inexpensive ways to take care of yourself:
Prioritize Sleep Quality
It sounds simple, but getting enough sleep is one of the most important things you can do for your body. Try setting a bedtime routine to help you wind down—no gadgets, just a book and some quiet time. Consider these free sleep improvements:
- Establish a consistent sleep schedule
- Make your bedroom as dark as possible
- Try a simple breathing exercise before bed
- Use free relaxation apps with sleep stories or sounds
Move Your Body Daily
Exercise doesn’t have to mean an hour at the gym. Stretching, walking, or doing an online workout for 10–15 minutes can have a huge positive effect on your mood and energy levels. Try these no-cost movement options:
- Take a walk around your neighborhood
- Follow free workout videos on YouTube
- Practice basic yoga stretches
- Dance to your favorite music
- Take the stairs instead of the elevator
Nourish with Affordable Whole Foods
You don’t need fancy meal kits to eat well. Focus on fresh, whole foods like vegetables, fruits, legumes, and grains. You can even batch cook to save time and money throughout the week. Consider these budget-friendly nutrition approaches:
- Build meals around affordable staples like beans, rice, and seasonal produce
- Shop the perimeter of the grocery story where whole foods tend to be
- Try “Meatless Monday” to save money while boosting plant intake
- Grow simple herbs on a windowsill
- Learn basic meal prep techniques to reduce food waste
Practice Daily Relaxation
If you’re stressed, take a moment to pause and breathe deeply. Apps like Headspace or Calm offer free (or affordable) guided meditations to help you de-stress in just a few minutes. Other accessible options include:
- Take three deep breaths before responding to stressful situations
- Practice gratitude by listing three things you appreciate each morning
- Try a 5-minute body-scan meditation before bed
- Go outside and simply observe nature for a few minutes
Cultivate Social Connections
Human connection is vital for overall health and doesn’t have to cost anything:
- Join free community events or volunteer opportunities
- Start a walking group with friends or neighbors
- Host a potluck instead of dining out
These changes won’t fix everything, but they’ll make a difference. And they won’t cost you much at all.
Whole Person Finance Means Prioritizing Health, Not Just Cutting Costs
Caring for your body isn’t just about fitness or eating well. It’s about building habits that support your long-term well-being—physically, mentally, financially, and more. That’s the essence of holistic finance.
It’s about investing in yourself—not by spending money on things you don’t need, but by making the small, consistent choices that will help you thrive. When you align your finances with your health and values, you create a stronger foundation for everything else in your life.
So, when you think about saving money or building your budget, don’t forget to factor in your health. Just like paying off debt, investing in your well-being should be a priority.
The Financial Benefits of Good Health
Taking care of your body can actually save you money in multiple ways:
- Lower healthcare costs: Preventive care often costs less than treating conditions after they develop
- Fewer sick days: Better health means more productive workdays and earning potential
- Less reliance on expensive convenience options: when you feel good, you’re less likely to pay for shortcuts
- Reduced impulse spending: Good physical and mental health improves decision-making
- Lower insurance premiums: Many insurers offer discounts for healthy habits
Moving Forward
Good mental and physical health won’t magically solve life’s problems—but they give you a stronger foundation to stand on during these uncertain times. When you’re well-rested, nourished, and clear-headed, you’re better able to cope with setbacks, make good decisions, and adapt under pressure.
That’s especially important when money’s tight. Self-care doesn’t erase stress, but it can raise your capacity to carry it without crumbling.
Self-care isn’t about spending money on quick fixes. It’s about creating a sustainable, balanced life where you prioritize both your health and your finances. Small, consistent steps toward better health today can lead to significant financial and well-being benefits tomorrow.
I sometimes apply these small-change strategies myself. For instance, I recently moved my trash can to the far end of my home. It’s a tiny adjustment that costs nothing, but now I get extra steps throughout the day without having to think about it. Is this change going to transform my fitness overnight? No, but it’s an easy, no-frills habit that may add up over time.
What small self-care practice can you start today that costs nothing but might change everything?
Notice
This post is for educational purposes only and is not legal, medical, psychological, financial, or any other type of professional advice. The content reflects personal insights and general strategies, not clinical diagnostic or treatment recommendations. Individual experiences with financial stress vary, and what works for one person may not work for another. Always seek professional support for serious or persistent psychological or financial difficulties.
Please understand that facts and views change over time. Posts reflect the author’s understanding at the time of writing, as well as the perspectives of external sources for this post. While maintained for your information, archived posts may not reflect current conditions.