October 25, 2021 in Blog by Dee

Self-Care on a Budget

By: Emily Roberts

Self-care on a budget is possible. In fact, most acts of emotional self-care don’t cost a thing. Self-care is simply the practice of treating yourself with enough respect that you honor and fulfill your own needs as they arise. Self-care on a budget is entirely possible.

We often make excuses not to practice self-care because it’s too timely or expensive. We fall into the habit of putting others before ourselves and this weighs heavy on our self-esteem.

Self-care isn’t something that you can just put off until you have more time or money. Your brain, body, family and self-esteem suffer when you don’t take time to tune in to your needs. It’s not selfish, it’s necessary. Self-care is a very active and powerful choice to engage in the activities that are required to gain or maintain an optimal level of overall health. If that feels like it’s costly, remember it doesn’t have to be. You can engage in self-care on a budget.

It’s not always possible to get away for a vacation or spend the money on a day of relaxation, and you don’t need to. Self-care is a daily activity and you can incorporate it into your routine no matter how busy you are. Here are a few ideas that you can try for practicing self-care on a budget.

15 Ideas for Self-Care on a Budget

First ask yourself what are my needs? What would make you feel more positive right now? What is something that your brain and body need from you today? When you neglect these very basic and primal needs, due to money or guilt, you’re not serving others or yourself. A few minutes a day, just for you, can make a huge change in your well-being.

• Make that doctors or dentist appointment you’ve been neglecting.
• Go for a walk or enjoy your favorite workout if your body needs some movement. Any sort of exercise will release endorphins, your body will thank you and it clears your head which is very important for feeling relaxed and revitalized.
• Connect with someone you care about. Call them, make plans with a friend or relative, or email someone you’ve wanted to reconnect with.
• Do something today that will help you tomorrow. Pack your bag for work the night before, make your lunch, organize your planner. It may seem like work but it’s actually going to help you feel more at ease and relaxed the next day.
• Find a scent you love. Aromatherapy can be under 10 dollars. Infuse your home or your car with a soothing scent that will improve your mood.
• Buy your favorite food. Lots of parents fall prey to buying what their kids and families want to eat. But what about you? Do you want a particular cheese or fresh squeezed orange juice? Add it to the cart.
• Read a book or article for pleasure.
• Drink more water. Instead of beating yourself up for never drinking enough, remind yourself that water is something your body and brain love and need.
• Block or hide people who bother you on social media. There is no shame in blocking people who hurt your feelings or who are filling your social media with annoying comments or pictures. You’ll feel better, and they don’t have to know (When To Get Rid of Social Media Relationships).
• Give yourself a hug. Yes, this sounds silly, but sometimes the comfort of a three-second hug can help you appreciate yourself a little more.
• Listen to an awesome song. Something that makes you want to smile, dance or helps you remember a positive time in your life.
• Listen to a podcast. If the news on the radio or tunes in your car are boring you, don’t waste your time or mood on them. Find your favorite podcast to download, they are free.
• Journal. It reconnects you with your goals and purpose.
• Give yourself the gift of more time. Wake up a little earlier to meditate, breathe, read the paper, or do some yoga. If you plan ahead, it is always possible to find a way to give yourself some extra time. More time to sleep or a longer lunch hour.
• Go to the park and look at the clouds. Meditate, practice mindfulness or just take a walk. Enjoy the luxury of being in nature.

You have to take time for yourself, it’s necessary for building self-esteem, feeling healthy and taking care of others.

October 25, 2021 in Blog by Dee

10 Tips for Eating Healthy on a Budget

By: National Institute on Aging

Even when you know what healthy foods to choose, being able to pay for them can be hard, especially if you are on a fixed income. Start by deciding how much you can afford to spend on food.

There are websites that can help you plan a food budget. For example, the U.S. Department of Agriculture supports Iowa State University’s Spend Smart-Eat Smart. This website also has inexpensive recipes based on the Dietary Guidelines.

Once you have a budget, find store ads in the newspaper or grocery store websites to see what is on sale. Try to plan some meals around featured items and pick up some extra canned goods or staples that are on sale. And check the expiration or use-by date. A product might be on sale because it is almost out of date. Choose items with dates farthest in the future.

While shopping, make use of these budget-wise 10 tips.

• Ask about discounts. Ask your local grocery stores if they have a senior discount or a loyalty or discount card. Besides getting items at a lower price, you may also get store coupons.
• Use coupons when you can. Remember, coupons only help if they are for things you would buy anyway. Sometimes, another brand costs less even after you use the coupon.
• Consider store brands—they usually cost less. These products are made under a special label, sometimes with the store name. You might have to look on shelves that are higher or lower than eye level to find them.
• Be aware that convenience costs more. You can often save money if you are willing to do a little work. For example, buy whole chickens and cut them into parts, shred or grate your own cheese, and avoid instant rice or instant oatmeal. Bagged salad mixes cost more and might not stay fresh as long as a head of lettuce.
• Look at unit prices. Those small stickers on the shelves tell you the price but also the unit price—how much the item costs per ounce or per pound. Compare unit prices to see which brand is the best value.
• Try to buy in bulk, but only buy a size you can use before it goes bad. If you buy meat in bulk, decide what you need to use that day and freeze the rest in portion-sized packages right away.
• Focus on economical fruits and vegetables like bananas, apples, oranges, cabbage, sweet potatoes, dark-green leafy vegetables, green peppers, and regular carrots.
• Think about the foods you throw away. For less waste, buy or cook only what you need.
• Resist temptations at the check-out. Those snack foods and candy are put there for impulse buying. Save money and avoid empty calories!
• Sign up for meal delivery. While some older people have trouble finding enough money to buy food, others need help preparing meals. There are a variety of groups around the country that deliver meals to people who have trouble getting out of their homes. These groups usually offer one hot meal a day. One of the largest is Meals on Wheels America.

October 25, 2021 in Blog by Dee

The Great Unknown: 10 Tips for Dealing With the Stress of Uncertainty

By: American Psychological Association

Most people are creatures of habit. When things go as planned, we feel in control. But when life throws a curve ball, it can leave us feeling anxious and stressed. For many Americans life feels particularly uncertain lately, with an unconventional presidential administration, social protests in the news and uncertainty in the aftermath of natural disasters such as hurricanes and wildfires.

Findings from the most recent APA Stress in America Survey highlight other common ways that uncertainty stresses us out:

• More than a third of Americans cite unexpected expenses as a source of stress related to money.
• Nearly a third of Americans say economic uncertainty is a source of stress when thinking about the economy.
• When it comes to health-related issues, around two-thirds of Americans cite uncertainty about the future as a source of stress. A similar proportion is stressed about possible changes to healthcare policy.

Research shows that people react differently to uncertainty, and that those with a higher intolerance for uncertainty may be less resilient and more prone to low mood, negative or down feelings and anxiety.

No one can avoid the unexpected. But these simple steps can help you better face life’s uncertainties.

• Be kind to yourself. Some people are better at dealing with uncertainties than others, so don’t beat yourself up if your tolerance for unpredictability is lower than a friend’s. Remind yourself that it might take time for the stressful situation to resolve, and be patient with yourself in the meantime.
• Reflect on past successes. Chances are you’ve overcome stressful events in the past – and you survived! Give yourself credit. Reflect on what you did during that event that was helpful, and what you might like to do differently this time.
• Develop new skills. When life is relatively calm, make a point to try things outside your comfort zone. From standing up to a difficult boss to trying a new sport, taking risks helps you develop confidence and skills that come in handy when life veers off course.
• Limit exposure to news. When we’re stressed about something, it can be hard to look away. But compulsively checking the news only keeps you wound up. Try to limit your check-ins and avoid the news during vulnerable times of day, such as right before bedtime.
• Avoid dwelling on things you can’t control. When uncertainty strikes, many people immediately imagine worst-case scenarios. Get out of the habit of ruminating on negative events.
• Take your own advice. Ask yourself: If a friend came to me with this worry, what would I tell her? Imagining your situation from the outside can often provide perspective and fresh ideas.
• Engage in self-care. Don’t let stress derail your healthy routines. Make efforts to eat well, exercise and get enough sleep. Many people find stress release in practices such as yoga and meditation.
• Seek support from those you trust. Many people isolate themselves when they’re stressed or worried. But social support is important, so reach out to family and friends.
• Control what you can. Focus on the things that are within your control, even if it’s as simple as weekly meal planning or laying out your clothes the night before a stressful day. Establish routines to give your days and weeks some comforting structure.
• Ask for help. If you’re having trouble managing stress and coping with uncertainty on your own, ask for help. Psychologists are experts in helping people develop healthy ways to cope with stress. Find a psychologist in your area by using APA’s Psychologist Locator Service.