Connection and self-care: how to take care of yourself and feel good for free

We live in an increasingly fast-paced society, where it is relatively easy to forget that wellness does not have to depend on large investments. As experts in men's health, our bet is to promote self-care as a vital key factor for the mind and body , and the best thing is that we can do it without spending money. That is why in this article, we are going to teach you how to connect with yourself and feel good without having to open your wallet.

Why is self-care important for your emotional well-being?

Self-care is not a luxury, but a must . Many recent studies have shown that people who practice healthy habits frequently experience fewer symptoms of anxiety and depression (Díaz and Beltrán, 2021). Taking care of ourselves is essential, as it not only improves our mental health, but also positively influences our relationship with others. Yes, the more you take care of yourself, the better you will take care of your loved ones.

Nowadays, we know that a good relationship with our body and our emotions is basic and fundamental for a full affective life , both in and out of bed. Of course, feeling good about ourselves is the foundation for having better self-esteem, enhancing our intimacy and, in short, the way we bond with others.

5 key free habits for your wellness

If you think taking care of yourself means spending money and requires a big investment in massages, spas or meditation retreats... We understand that you've left a little behind over the years. But you may be surprised to discover that the best self-care is completely free.

You may be wondering, are there really ways to love myself and take care of my health without subscribing to a nutrition or workout plan that will ruin me? Yes, there are. Although we are not telling you that, if you can afford it, you shouldn't go to professionals to fully cover your self-care needs. But with these five habits that we are going to recommend, we assure you that you will feel much better in your day to day life at no cost.

1. Connecting with nature: a free therapy

Okay, not that it's therapy. The only real therapy is the one you do with a therapist. But spending time doing some activity in nature has more positive effects on mental health than you might imagine . In fact, a study published in Scientific Reports indicates that spending at least 2 hours a week in natural settings significantly improves psychological well-being (White et al., 2019). And no, you don't need to go to a mountain peak. You can try going to a park, a pond, the beach, a river... Whatever is closest to you!

It's enough to enjoy sitting under a tree or simply opening the window and breathing fresh air. And although it may not sound like much, these are details that have a huge influence on your mood . Have you ever tried sunbathing for 15 minutes from your balcony? It's not like going to the beach, but it's better than nothing! It's not just about going outside, it's about connecting with the environment: feeling the wind, observing the colors of nature or listening to the sounds of your surroundings. It's living in the here and now and cutting through the loops of everyday worries and stress. 

2. Mindfulness and conscious breathing to reduce stress

If you are a follower of our blog, you will know that, whenever we can, we recommend meditation and mindful breathing as tools to help you achieve the emotional well-being you need. And just so you can see that we're not exaggerating, there are several studies that have shown that mindfulness reduces stress levels and improves emotional regulation (Keng, Smoski & Robins, 2011).

“But how do you practice this mindfulness thing?” There are several ways to do it, but if you are just starting out, it is enough to dedicate five minutes a day to do some deep breathing . If during these 5 minutes, you also take the opportunity to meditate on all the good things you have in your life, or everything you have achieved over the years, you will see how at the end of the mini-session you are much more cheerful. You do not need applications or expensive courses: simply pay attention to your breathing, feel how the air enters and leaves, and observe your thoughts without making any judgment.

3. Movement and exercise: wellness at no cost

We know how lazy it is to think about doing sports when you don't have the habit. But physical exercise not only improves your health, it also releases endorphins , those famous hormones that make you feel good. A Harvard Medical School study points out that frequent physical activity reduces anxiety and stress (Harvard Health Publishing, 2018). It's not just a matter of getting fit on the outside, but also on the inside.

Now this is when you say, “going to a gym isn't exactly free.” To which we reply: you don't need to go to any gym: there are people who stretch or practice yoga with free videos on the internet. There are also videotutorials and complete guides on how to carry out a workout with things to do around the house . From cardio to power, the point is to move your body and feel good. And remember that the important thing is to find an activity that you enjoy and that you can incorporate into your day-to-day life without pressure.

Emotional reconnection: the key to wellness

We already know that through the body we can obtain great benefits for our self-care. But sometimes, we need to focus on emotions and what they want to tell us . You may be wondering “what does it mean to attend to my emotions?” It means that you give them a space, listen to what they want to tell you and why they are present at that moment.

In fact, this is the pending subject of men: there are studies that indicate that men have more difficulties than women to identify their feelings or that of their partners (Spalek et al., 2015), which can lead to conflicts due to misunderstandings. And the fact is that the way we relate to others and to ourselves also influences our well-being. Therefore, our last two strategies have to do with how to improve your life and emotional intelligence.

4. Improving relationships without spending money

Surely your friends are a cornerstone of your life. And it's no wonder, since social support is a key factor in mental health . In fact, psychology has shown that strong emotional connections (such as friendship) reduce stress and increase resilience (Holt-Lunstad, Smith & Layton, 2010).

So, as part of our guide on how to get your self-care covered, we recommend making plans with friends. You don't need to go out to dinner or spend your money on exorbitant experiences to strengthen your relationships. Has it been a long time since you've told your best friend how grateful you are that he or she is in your life? I'm sure he or she would be thrilled to receive a text, a call or simply share a conversation that goes beyond trivial and superficial topics. The more trust you build, the better your friendship will be.

5. Writing as a self-knowledge tool

Just as you need to make social plans and network, you also need to sit down with yourself from time to time and spend time alone . This is the ideal time to, for example, keep a journal in which to record your mood, moods, changes, etc. Being able to record your experiences is one of the most effective ways to understand your emotions and improve your mental health. This technique is known as expressive writing and has been shown to be a useful strategy for reducing stress and processing difficult emotions (Pennebaker & Smyth, 2016).

If you find it hard to ask for help or share with another person how you are feeling, you can say it to yourself. Spend a few minutes a day writing about your thoughts and emotions without a filter . No matter the structure or grammar, the important thing is to let what's inside you come out.

Wellness at your fingertips

You've seen that self-care doesn't have to be about spending money or the complexities of doing it . It is based on small habits, such as connecting with nature, practicing mindfulness, moving more, taking care of your relationships and writing. These 5 simple steps, if you manage to integrate them into your daily life, will make you feel much better without spending a penny.

Wellness is a continuous and personal process. So there is no magic formula, but there are many ways to take care of yourself with resources that you will always have at your disposal. Start today with a small change and feel a big difference .

Sources

1. Díaz Pérez, A., & Beltrán Morillas, A. (2021). Hábitos de salud y su relación con los síntomas emocionales en estudiantes universitarios. Revista del Consejo Nacional para la Enseñanza e Investigación en Psicología, 26(1), 168-182. Recuperado de https://revistacneipne.org/index.php/cneip/article/download/239/274
   
   

2. Harvard Health Publishing. (2018). Exercising to relax. Harvard Medical School. Recuperado de https://www.health.harvard.edu/mind-and-mood/exercising-to-relax
   
   

3. Holt-Lunstad, J., Smith, T. B., & Layton, J. B. (2010). Social relationships and mortality risk: a meta-analytic review. PLoS medicine, 7(7), e1000316.  https://doi.org/10.1371/journal.pmed.1000316  
   
   

4. Keng, S. L., Smoski, M. J., & Robins, C. J. (2011). Effects of mindfulness on psychological health: a review of empirical studies. Clinical psychology review, 31(6), 1041–1056.  https://doi.org/10.1016/j.cpr.2011.04.006  
   
   

5. Pennebaker, J. W., & Smyth, J. M. (2016). Opening Up by Writing It Down: How Expressive Writing Improves Health and Eases Emotional Pain. Guilford Publications.
   
   

6. Spalek, K., Fastenrath, M., Ackermann, S., Auschra, B., & Coynel, D. (2015). Inteligencia emocional en hombres y mujeres: una revisión teórica. Revista de Psicología Contemporánea, 10(2), 45-59.
   
   

7. White, M.P., Alcock, I., Grellier, J. et al. Spending at least 120 minutes a week in nature is associated with good health and wellbeing. Sci Rep 9, 7730 (2019).  https://doi.org/10.1038/s41598-019-44097-3