11 Free Self Care Ideas For a Quick Pick-Me-Up

Inside: A list of 11 free self care ideas you can use as a quick pick-me-up in the moment when anxious or stressed.

Life is happening at breakneck speed and you could use a break. But we don’t always have time for “traditional” self care such as date nights, lazy mornings or trips to the spa.

Sometimes in the middle of a particularly stressful moment or day, we need a free self care idea then and there.

In those moments when the kids are going crazy, dinner needs to be made and a work deadline is looming…it is good to have a few “quick fixes” for how to give yourself a tiny bit of self care.

The 11 free self care ideas below are simple ways to find some calm in the storm and give yourself a chance to reset.

11 Free Self Care Ideas

1. Mindful Breathing Exercises

Breathing exercises are widely-known to calm us down and lower anxiety. It’s amazing how little we utilize this free self care tip.

Rocks-to-socks is one of my favorites, one even my children have learned to do. It’s super easy. No complicated techniques. Simply ball up your hands into “rocks” and unfurl into “socks.” Deeply breathe in with the rocks and out with the socks. Repeat as needed.

2. Tidy Up

No really, I’m not joking! You may laugh at the idea of an extra chore but studies show that outer order brings inner calm. This is more of an act in reducing anxiety which in turn is a form of self care for many. By tidying up you will feel a sense of accomplishment and experience less stress being in a cleaner space/environment.

I suggest the kitchen because it is usually the most hectic spot in the house. Just a quick pick up can help lower overall stress and give you a sense of control when life is feeling chaotic and stressful.

simple steps to tidy your kitchen:

• Clear off the countertop
• Put items in their proper spot (i.e., backpacks, lunchboxes, keys, mail, etc so they aren’t scattered about)
• Wipe down the countertop
• Load (or empty) the dishwasher
• Bonus step: sweep or vacuum the floor

3. Take a Walk

Even 10 minutes around the block or through your office parking lot will stabilize your heart rate and clear your head. Walking is excellent for stress relief, including for kids or people or any age. Take a stroll for some fresh air and a bit of free self care.

4. Laugh Out Loud

Pull up a chair and laugh out loud. Belly laugh style. Facebook is good for some things and this is one of them. Whatever your humor, you are sure to find a video (or 1 million) to entertain you for a few minutes. Only be sure you don’t go down the rabbit hole of scrolling for too long!

Take the self care a step further by laughing with friends. Schedule time with friends to laugh and enjoy the company; but when you are alone, a funny video can release calm anxiety quickly. Laughter truly is the best medicine.

5. Text a Meme to a Friend

Memes (witty images or text that capture a joke) deliver a laugh quickly. Sharing a funny meme with a friend who can relate to the humor makes it even better. This genuine social connection plus laughter is fantastic as a free self care idea.

6. Stretch Your Body

No need to pull out a yoga mat for this. Just wherever you are, stretching out the back, the arms and neck feels so good. Even though I’m not flexible at all (yoga class splits for me are just straight up embarrassing), a few simple moves relieve tension and show your body you care.

Basic stretches for a bit of free self care:

• Head rolls — do a few in each direction
• Lace fingers together and raise arms above your head while breathing deeply. Release slowly on the exhale.
• Shoulder rolls both frontwards and backwards
• Toe touch — while standing fold your body in half and touch toes (or as far as you can); let your body and head hang loosely for a minute and then walk hands up front of your body as you slowly rise.

7. Hug Your Child

This is one of my favorite free self care ideas because it works for both you and your child. By increasing the “feel good” hormones and lowering blood pressure, hugging has been proven to lower anxiety. When my one of my children are feeling anxious, I have found a genuine hug instantly brings a sense of peace to both of us.

8. Name 3 Things You are Grateful For

Gratitude is another way to lower stress and improve our self care. When we acknowledge what we have instead of what we don’t, we shift into a positive mindset, which is good for our mental health.

What you are grateful for may be big (your family’s health, a job opportunity) or small (a good cup of coffee, the goal your child scored in soccer). It’s all in what you see as a positive in the moment.

9. Smell Your Favorite Scent

Aromatherapy has long been used for relaxation. By smelling a scent you love, you decrease cortisol (the stress hormone) or perhaps trigger a happy memory — both of which can relax you and be a simple act of self care.

No matter it you prefer fresh and floral or rich and woodsy, find a smell you enjoy, not necessarily one we are told improves mood (i.e., lavender). While certain traditional scents are common for reducing anxiety, maybe you just really want to smell Pumpkin Pecan Waffles…LOL. Light your favorite candle or take a strong whiff of your favorite scent for a simple act of self care.

10. Take a Nap

Honestly, sometimes we just need to sleep. This is the ultimate free self care idea. While an afternoon nap may not be an option, if at all possible, when you feel like you just can’t do another thing or make another decision, set a timer for 10 minutes and doze off. In your car. On your sofa. On the back porch. A midday nap can increase your clarity and give you the extra push you need for the second half of the day.

11. Go Outside for 10 Minutes

We all know the dangers of sun exposure to our skin but we also know it provides benefits too. Ten to 30 minutes of sunlight a few times a week is ideal for mood and health benefits.

This is extremely helpful for children too. When kids are grumpy or you’ve been stuck indoors, make an effort to get outside. Daily outdoor play is essential for kids’ development overall; however for times when you need a fast fix, take a quick walk around the block or to the local park. Even lunch outside on the front stoop or in the backyard can be a simple, free self care idea.

Recap of 11 Free Self Care Ideas

• Breathing exercises
• Clean the kitchen
• Take a walk
• Have a good laugh
• Text a funny meme to a friend
• Stretch
• Hug your child
• Think of 3 things (big or small) you are grateful for
• Smell your favorite scent
• Sit in the sun for 10 minutes
• Take a cat nap

Self Care for Lowering Stress

While there are many more sophisticated, elaborate ways to practice self care there isn’t always time (or resources) to do them. Look to these simple free self care ideas as ways to lower stress and check in with yourself; especially during those high-stress days.

Keeping your health and wellness on track if vitally important to living in today’s busy, complicated world. Check out the Health and Wellness printable planner to help you get focused and organized with these part of your life.