I Was Flabbergasted: Self Care is Free!

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I’m Kate, a psychotherapist writing about personal growth, for you to flourish in a life you love! Upgrade here for the Bloom Sessions and to support my work! 🤍

Hi friends,

I recently read a comment on a Substack post that said self-care is for rich people, and she couldn’t afford it. I was flabbergasted.

Friends, maybe you already know this, but self care is free!

People often end up in therapy because they don’t take care of their themselves emotionally, psychologically, financially, physically, spiritually, or intellectually. It can feel a gigantic effort if you aren’t used to it, weren’t once cared for as you deserved, or if you have low mood or feel not quite worth it. Well I am here to tell you, you are.

• Not caring for ourselves well is like self harm.

• It will stop us reaching as far as our dreams may take us.

• It keeps you from the full expression of yourself, and we need you!

You don’t need to pay lots of money for spas or manicures or a rolly-face things for your moisturiser (do if you want to and can though). No stress or pressure required! If you resist self-care, or regard yourself as some kind of martyr, or you live in a hole and have no friends, then maybe it’s time for some routine tweaks.

We need you to take care of yourself so you are well looked after, to do your important things, otherwise the baddies will win.

My 44 Top Free Self Care Ideas

1. Make yourself a self care list.☺️

2. Listen to your favourite song and enjoy every line, quaver and crotchet.

3. Put one hand against your chest and the other on your tummy for a while - maybe while you read this?

4. Take a walk in nature or town and take in the life, beauty and all the wonderful achievements.

5. Bake a yummy cake and eat it, maybe with a loved one or three.

6. Make your bed, before noon if possible.

7. Have a bath or shower and really feel the water over your skin.

8. Tidy a drawer until you don’t have to wrestle everything in every time you open or close it.

9. Turn your face to the sun and imagine all your cells going ‘oooooh!’ as they get warm and inform your whole body and soul that the sun is shining!

10. Journal to release all those swirling thoughts and emotions.

11. Eat more fruit and veg, it’s actually very tasty.

12. Make tea or coffee in your favourite cup. Slurping noises optional.

13. Put some laundry on (the most high value household task for the least labour.)

14. Stroke your pet, feel how soft they are (or scratchy, just feel how nice they are).

15. Light a candle and watch it flicker.

16. Read a chapter of your favourite book, maybe out loud in the voice of the author.

17. Paint your nails, even if they are short (like Claudia Winkleman does).

18. Look into someone’s eyes, including your pets, and see if you can see their soul.

19. Pull the bobbles off your favourite jumper (finally).

20. Watch your favourite film again.

21. Call or text a friend, thats two for one as they benefit too, even if you think they wont, they will.

22. Take three long deep breaths right now, before you read on.

23. Put music on in the kitchen and dance around.

24. Strrreeetch.

25. Open a window and feel the breeze.

26. Make soup from what’s left in the fridge.

27. Write six things you’re grateful for (I think of six every day: transformative!)

28. Tell someone you appreciate them (you’ll feel the benefit too).

29. Say to yourself, ‘I love and accept me just as I am.’

30. Notice something beautiful around you (I just noticed that my plant has grown!)

31. Remember a moment you felt most confident.

32. List your achievements, big and small.

33. Read your favourite Substack.

34. Meditate (follow your breath) for ten minutes, five if thats too hard, two if that’s too hard.

35. Take a nap (snuggled with a velvety dog/cat if you can).

36. Be generous! It feels so nice.

37. Do ten minutes exercise, a run or yoga or whatever you enjoy/can bear.

38. Think of a short, loving mantra for yourself, and say it often.

39. Stop Doom-scrolling for one week, or one day, or one hour if that feels too hard.

40. Doodle.

41. Stop comparing to others, it’s such a waste of time and energy.

42. Give yourself a lovely hug, and/or demand one from the nearest person.

43. Pick one treat to look forward to every single day.

44. Remember how far you have come!

Which will you choose? What’s your favourite free self care tip to add to this list?

With love and gratitude,

Kate

P.S. please click the heart if you liked this, to let me know you’re reading, and feel free to share / restack as it really helps! And do upgrade here for more posts, self discovery and to support my work. 😊🌱

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