Our team of psychiatric mental health nurse practitioners (PMHNPs) often see patients who equate self-care with indulgence: Think luxury vacations, spa days, or expensive skincare. While those things can be enjoyable, true self-care is not about what you buy. It is about what you build: emotional resilience, stability, and a sustainable relationship with yourself. And the good news? That kind of self-care does not require a big budget. In fact, some of the most effective self-care strategies are free or low-cost.
Today, we are going to cover some tried-and-true strategies to help you practice self-care without draining your wallet.
#1: Reframe Your Understanding of Self-Care
Before diving into specific actions, it is important to rethink what self-care really means. Clinically, we define self-care as the daily process of being aware of and attending to your physical, emotional, relational, and spiritual needs (read more about the eight dimensions of wellness). It is less about treating yourself and more about supporting yourself. That shift in mindset is key because it allows you to focus on habits that are within your control, regardless of your financial situation.
#2: Create a Simple, Grounding Morning Routine
Your morning sets the tone for your entire day – but you do not need a 20-step wellness routine or an $11 smoothie to start off right. Something as simple as waking up 10 minutes earlier to sit with a cup of tea, stretch, or journal can be grounding. Research in behavioral health consistently shows that small, predictable routines increase a sense of agency and calm, especially for people struggling with anxiety or depression. The key is consistency, not complexity.
#3: Prioritize Sleep Without Buying Supplements or Gadgets
Sleep is foundational to mental health. Poor sleep contributes to mood instability, cognitive fog, and emotional dysregulation. You do not necessarily need a weighted blanket or melatonin gummies to get better rest, either. Focus on sleep hygiene practices: keep a consistent bedtime, avoid screens 30–60 minutes before bed, and use a free white noise app if your environment is too loud. If racing thoughts keep you up, try a free guided meditation or progressive muscle relaxation from YouTube.
#4: Practice “Micro-Moments” of Mindfulness
Mindfulness does not require a yoga retreat… or even a yoga mat. You can practice it while washing dishes, brushing your teeth, or walking around the block. The idea is to shift from autopilot to awareness. Our providers often coach clients to take 30-second “check-ins” during the day to scan their body, observe their breath, or label their emotions. These micro-moments can reduce stress hormones and improve emotion regulation over time. And the best part? They cost absolutely nothing.
#5: Move Your Body, But Don’t Pay for It
Physical activity is often prescribed alongside medication for depression, anxiety, and even ADHD because it improves neurotransmitter function. But you do not need a gym membership to reap the benefits. Walking is one of the most underutilized forms of movement in mental health care. Aim for 10 to 20 minutes a day outside if possible; exposure to natural light also helps regulate your circadian rhythm and boost serotonin. If you are stuck indoors, free YouTube channels offer guided workouts for all levels.
#6: Set Boundaries to Protect Your Energy
Boundaries are one of the most powerful forms of self-care, and they are completely free. Our team of PMHNPs often sees people who are burnt out not because of what they are doing, but because of what they are tolerating. Saying no to unnecessary obligations, limiting time with toxic individuals, or muting emotionally draining content on social media are all valid ways to protect your mental health. It may feel uncomfortable at first, especially if you identify as a people-pleaser, but setting boundaries pays off in reduced stress and improved self-esteem.
#7: Practice Intentional Gratitude
Gratitude is much more than just a feel-good concept. It is a well-researched tool for improving mental well-being. Studies show that regularly practicing gratitude can reduce symptoms of depression and increase resilience. You do not even need to buy a special journal – just write down three things each night that you are grateful for. The key is to be specific. Instead of writing “I’m grateful for my friends,” write “I’m grateful for the text my friend sent me when I was feeling low.” This specificity enhances emotional connection and meaning.
#8: Connect Without Spending
Social connection is one of the strongest predictors of mental health. Loneliness, on the other hand, can be as damaging to health as smoking. You do not need expensive outings to feel connected. Send a voice memo to a friend, set up a phone date, or join a free local group or online community centered around a shared interest. Mutual aid groups, community centers, and libraries often host events or workshops that are completely free to attend. Genuine connection doesn’t require spending: It requires intention.
#9: Declutter Your Physical and Digital Spaces
Your environment has a direct impact on your mental state. A cluttered, chaotic space can increase cortisol (a stress hormone), while a simplified environment promotes calm and focus. You do not need new furniture or storage solutions. Just begin by removing what no longer serves you. Even spending 15 minutes a day tidying can lead to noticeable improvements in mood and productivity. The same goes for your digital space: unfollow accounts that trigger comparison or anxiety, and organize your home screen to reduce overwhelm.
#10: Eat With Mindfulness, Not Expensively
Nutrition plays a critical role in mental health, particularly in managing mood and energy levels. But healthy eating doesn’t require a Whole Foods budget. Simple, balanced meals with whole grains, proteins, and vegetables (frozen or canned included) can support brain health. The act of eating mindfully (away from screens, slowly, with appreciation) is also a form of self-care. It promotes digestion, awareness, and a healthier relationship with food.
#11: Practice Self-Compassion Daily
Perhaps the most transformative self-care tool is self-compassion. We often encourage clients to talk to themselves the way they would talk to a loved one who is struggling. Self-criticism is common, especially during hard times, but it undermines healing. Self-compassion, by contrast, fosters resilience and motivation. Try this: When you notice negative self-talk, pause and ask, “What would I say to a friend in this situation?” That shift alone can be deeply healing – and it costs nothing.
Get the Support You Need at Triumph Behavioral Health
Self-care on a budget is not only possible – it is often more sustainable and impactful than the consumer-driven version we see on social media. The key is integrating small, intentional practices into your daily life that nourish your body, calm your mind, and center your values. As a team of PMHNPs, we have seen firsthand how these simple tools can lead to real change over time. Your mental health is worth caring for, no matter your income level.
At Triumph Behavioral Health, we believe that everyone deserves access to tools that support their mental health. We are a team of specialists who support clients in the Baltimore County area and beyond. If you are looking for a therapist in Towson or mental health care in Arbutus, we are the ones to call. We have two offices, one in Linthicum Heights and one in Catonsville, and we can also see clients digitally. Our guiding principle is providing a listening ear and empathetic, rewarding services for our clients. You can trust that at Triumph, we care.
Get in touch with us today to schedule your same week therapy appointment.