{"id":24533,"date":"2020-03-24T10:31:56","date_gmt":"2020-03-24T14:31:56","guid":{"rendered":"https:\/\/whatsgood.vitaminshoppe.com\/?p=24533"},"modified":"2020-04-13T11:36:04","modified_gmt":"2020-04-13T15:36:04","slug":"ways-to-practice-self-care","status":"publish","type":"post","link":"https:\/\/www.vitaminshoppe.com\/blog\/ways-to-practice-self-care\/","title":{"rendered":"7 Ways To Practice Self-Care That Don\u2019t Cost A Dime"},"content":{"rendered":"

Self-care has been an increasingly hot topic throughout the past few years, and the stress and anxiety of the coronavirus pandemic have put it front and center. <\/span><\/p>\n

\u201cWe see the empty grocery shelves, feel pressure to find child care, and worry about lost paychecks and whether we can survive financially,\u201d says Aimee Bernstein, L.C.S.W., therapist, mindfulness coach, and author of Stress Less Achieve More<\/i><\/span><\/a>. \u201cWhat most of us are not aware of in this pandemic, however, is the opportunity for self-care.\u201d<\/span><\/p>\n

As many of us stay home in an effort to slow the spread of the coronavirus, we have a unique opportunity to focus on self-care, which can play a crucial role in our ability to cope with the unusual stresses induced by this uncertain time.<\/span><\/p>\n

\u201cSelf-care promotes a sense of control over stress and situations that feel out of our control,\u201d explains Mayra Mendez, Ph.D., psychotherapist and program coordinator at Providence Saint John’s Child and Family Development Center in Santa Monica. \u201cTaking time to nurture oneself helps to replenish energy, creativity, stamina, and cognition.\u201d<\/span><\/p>\n

Though self-care has a reputation for consisting of expensive skin-care routines and other luxuries, it doesn\u2019t have to cost a dime. Here are a few free ways you can care for yourself during this trying time.<\/span><\/p>\n

1. Journal<\/b><\/span><\/h2>\n

Journaling or simply writing down your thoughts is a great way to slow down, disconnect from the outside world, and tune into yourself, explains Elsie Storm<\/span><\/a>, M.A., life coach and spiritual psychologist. <\/span><\/p>\n

According to one study<\/span><\/a> out of Eastern Michigan University, journaling can help reduce stress and negative thoughts. <\/span><\/p>\n

Storm recommends starting a routine of journaling at a certain time each day, like first thing in the morning or before you go to bed. All you have to do: Write down your thoughts, how you\u2019re feeling, events that transpired during your day, or whatever feels right. <\/span><\/p>\n

2. Exercise <\/b><\/span><\/h2>\n

Though many gyms are closed and group fitness activities have temporarily shut down, you can (and should) still reap the endorphin-boosting, mood-enhancing benefits of moving your body. <\/span><\/p>\n

Whether it entails walking your dog, going for a run, or doing bodyweight squats<\/a> in your living room, carve out at least 30 minutes a day for physical movement, suggests Jon Knopke, C.P.T., owner of Health House<\/span><\/a> in Los Angeles.<\/span><\/p>\n

Read More: I Did 100 Squats Every Day For A Month<\/a><\/strong><\/p>\n

Since many fitness brands are currently offering free virtual classes or streaming service trials, now is a great time to try a new workout, too. (Check out The Vitamin Shoppe’s Instagram<\/a> every morning at 8:30 a.m. for LIVE workout sessions.)<\/span><\/p>\n

3. Meditate<\/b><\/span><\/h2>\n

If meditation is not already part of your daily regimen, it\u2019s time to give it a go. \u201cClearing the mind with meditation exercises supports balanced thinking and promotes positive reflections that reinforce self-care,\u201d says Mendez. In just a few minutes, you can reinstate a sense of calm.<\/span><\/p>\n

Read More: 5 Easy Ways To Add Meditation To Your Day<\/a><\/strong><\/p>\n

Not sure where to start? Search YouTube for free tutorials or check out an app like Headspace. You\u2019ll be surprised by how many free meditation guides there are out there\u2014and the peace of mind they can provide. <\/span><\/p>\n

4. Get Your Phone Out Of Your Bedroom<\/b><\/span><\/h2>\n

\u201cWhen we charge our phones next to our beds, they are often the last things we look at when we go to bed and the first things we look at when we wake up,\u201d says Storm. This can create create stress and anxiety\u2014especially if you\u2019re scrolling through the news.<\/span><\/p>\n

Plus, \u201csince we often stay up too late scrolling, they can also wreck our sleep quality,\u201d Storm says.<\/span><\/p>\n

Make your bedroom a place of true rest by charging your phone elsewhere overnight.<\/span><\/p>\n

5. Practice Gratitude<\/b><\/span><\/h2>\n

Focusing on all that you have reduces your stress, puts you in a better mood, and helps you move forward, notes Julie Coraccio<\/span><\/a>, North Carolina-based life coach and author of Clear Your Clutter Inside & Out <\/i><\/span><\/a>.<\/span><\/p>\n

If you’re struggling, start with the basics. Express gratitude for the roof over your head, having a loving family and friends, whatever works. <\/span><\/p>\n

Either every morning or every night before bed, write down or say aloud something you\u2019re grateful for. \u201cYou give it energy and oomph<\/i> when you write or say it,\u201d she says. (One perk of writing down what you\u2019re grateful for: You can look back at all of the blessings, big and small, in your life in times of need.)<\/span><\/p>\n

6. Talk With A Friend <\/b><\/span><\/h2>\n

Chatting with friends\u2014even if via text messages or video chat\u2014reinforces connection and camaraderie, says Mendez. This can go a long way for your own happiness. Yep, that means chatting about your latest Netflix obsession is, in fact, a way to practice self-care.<\/span><\/p>\n

\u201cSocial isolation does not mean silence or avoidance of communication,\u201d she explains. \u201cSharing thoughts and experiences with trusted others is a validating and easy way to practice self-care.\u201d<\/span><\/p>\n

7. Get Outside<\/b><\/span><\/h2>\n

Keeping your distance from other people doesn\u2019t mean you can\u2019t get outside and enjoy some fresh air, whether it\u2019s to take a walk or hike at a local park. In fact, outdoor time is perhaps one of the easiest (and most helpful) ways you can practice self-care right now.<\/span><\/p>\n

\u201cSpending time in the sunshine helps boost your vitamin D<\/a>, which is essential for calming a stress response,\u201d says Ericka Eller<\/span><\/a>, C.H.C, functional nutritionist and health coach. \u201cFresh air works wonders in easing an anxious mind.\u201d<\/span><\/p>\n

Just 20 minutes of contact with nature can reduce levels of the stress hormone cortisol, according to one study published in Frontiers<\/i><\/span><\/a>.\u00a0<\/span><\/p>\n

Diggin\u2019 What\u2019s Good? For more essential health facts, tips, and inspiration, joi<\/strong><\/em>n our Facebook community,\u00a0Eating Healthy<\/a>, today!<\/strong><\/em><\/p>\n","protected":false},"excerpt":{"rendered":"

Self-care has been an increasingly hot topic throughout the past few years, and the stress and anxiety of the coronavirus pandemic have put it front and center. \u201cWe see the empty grocery shelves, feel pressure to find child care, and worry about lost paychecks and whether we can survive financially,\u201d says Aimee Bernstein, L.C.S.W., therapist,Read More 7 Ways To Practice Self-Care That Don\u2019t Cost A Dime<\/span><\/a><\/p>\n","protected":false},"author":78,"featured_media":24534,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2}},"categories":[286,5,9],"tags":[],"class_list":["post-24533","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-editors-picks","category-health","category-the-latest"],"acf":[],"yoast_head":"\n7 Ways To Practice Self-Care That Don\u2019t Cost A Dime | What\u2019s Good blog<\/title>\n<meta name=\"description\" content=\"Self-care doesn't have to consist of expensive skin products and green juice. 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