If you are not feeling well and you think that only a therapist can help you but you don’t have the money to pay for it … you may think that throwing in the towel is the best option. Nothing is further from the truth, you can improve your mental and emotional well- being by doing some things that are totally free. You don’t have to spend money to be better … you just have to read the following points and choose the ones you like the most to do them! Or do them all …

People’s happiness should be priceless, or at least not always. The therapy or drugs are powerful tools to be fine, but there are no services for free … There ‘s nothing wrong with asking for help or use external resources to obtain it boost it needs. Although there are also ways to help yourself without having to look for external factors … or use these resources between therapy sessions.

All people have the ability to tune in and identify things that may be useful, and not so useful, for themselves. Finding out what works for you is the first step. You must start thinking about yourself, because not everything will work for you, you must choose the strategies that best suit you. Keep in mind that we are not talking about panaceas … they are simply suggestions and ideas that you can add in your life. Finding out if they work for you is half the battle.

Find a support group

The internet can be an unpleasant place at times, but it can also provide a lot of convenience and comfort for free. Connecting with people on the Internet who are going through similar struggles as yours can be a rewarding experience.

You do not have to show your vulnerabilities to the people you meet on the Internet, it simply consists of having talks about the situations you are experiencing to find a different approach.

Start a conversation

Whether you need to bare your soul with someone you trust or simply talk about the weather, talking to others can make you feel more connected to others, and this will make you feel better. Even starting a group chat with your friends is a great way to feel less alone. You can even pick up the phone and call that person you haven’t spoken in a long time, be it a friend or a family . Or call someone in your life who you have a lot of esteem for and who has not shared a good conversation in a long time.

Change the sounds of your environment

Whether you are turning on a water fountain or listening to music on Spotify, you need to find out what kind of sounds you like best. Do you need music that tends to mobilize you because you feel quite immobilized by depression? Be aware of the sounds that will suit you.

In the case of sadness, you can go for an upbeat playlist of your favorite songs. On the other hand, if you feel stressed by anxiety and need to calm down, you can try calmer and more relaxed songs.

Spend time in nature

Being outdoors can help you relax, relieve stress, and ultimately improve your long-term mental well-being. It gives us perspective, and that, in turn, can be calming. Nature will provide you with everything you need to feel good, you just have to let your senses be flooded with it. Smell, look, feel … nature is part of you and you can enjoy it and take care of it.


Downloading your thoughts on paper can be an effective way to clear your mind and see things from perspective. Ideally, start with a checklist, but you should also be aware that it doesn’t work for everyone. For some it may be fine, but for others it could enhance negative thoughts. If you think it won’t be helpful to you, just choose another strategy.


Sounds easier than it really is, right? Even if you have to force it at first, laughing will help you feel better. It releases endorphins, which make you feel good and provide short-term relief from stress and worry. If there is a certain movie or comedian that always makes you laugh, then watch it until you feel good.

Home spa

Who says you have to spend money on a spa to enjoy all its benefits? Forget booking a facial or going to the manicure dude salon … you can do all of that at home. Sometimes people associate personal care with a lot of money or a lot of time, but it can be low cost. Plus, it can be incredibly simple, like having a bottle of lotion that you like to smell like and only making a point of smelling it a few times a day.  Pampering yourself can transform not only how you look, but also how you feel about yourself.

Choose a mantra

Repeating a phrase or series of words in your head throughout the day is one of the easiest ways to change the way you think. The key is to choose a positive message for yourself that is not too lofty or impersonal. It doesn’t need to be: ‘I am the king of the world’. It can be something much smaller than that, like: “I do the best I can and little by little I will get there.”

Organize your home and your mind

When your room is a mess, chaos can affect your mood and not in a positive way. Organize your space and storage can be a “spiritual and psychological cleansing” If you have any experience emotionally loaded in your space, or if you are in a place full of emotion in your head, rearrange your furniture can be a way to completely change those negative associations.

Enjoy the silence

Not talking can help recharge the mind and repair the body . Practicing periods of silence have been shown to lower blood pressure and stimulate the growth of new cells in the part of the brain related to learning, remembering, and emotions. However, prolonged silence is not so good for extroverts, who thrive on interacting with others.

If you are someone who finds calm in tranquility , it is a great idea to build periods of silence into your self-care routine. If it seems too difficult to achieve in your daily life, you can get up earlier in the morning or go to bed a little later and enjoy the tranquility of these hours of the day. 

Elle Mcdonald

I am Elle Mcdonald Specializations in Psychology . Graduated in psychology from the University of Tennessee in 2000. Diploma of Advanced Studies in the Department of Personality, Evaluation and psychological treatments with excellent results.

First Level of Master in Clinical Psychology at the Center for Behavioral Therapists (recognized with a scientific-professional nature by the College of Psychologists)

Leave a Reply

Your email address will not be published. Required fields are marked *