In an ever-complex world when there seems to be instructions on how to do everything, eat, sleep, exercise, lose weight, heal and recover it’s hard not to get caught up in others’ expectations. Expectations that we can or should be the drivers of our own self-care and wellbeing. We’re told that to feel calm, happy, and healthy, we need to do something else or buy something else. It can feel quite overwhelming. 

Audre Lorde, a feminist, poet, writer and civil rights activist, who the SARSVL team greatly admire, left behind powerful words and insights.   She believed self-care was political act of resilience.   She wrote “caring for myself is not self-indulgence, it is self-preservation and that is an act of political warfare’’.  She said that self-care was a defence against a hostile culture that exploited women and other marginalised groups. 

And if you want to avoid the consumers instructions of attending fitness classes, buying this or that, journal, candle, oil burner, diffuser or wellness magazine (which can have their place) then there are many things that you can try that are free and are equally, if not better, for you.  

You can be radical with your self-care without spending any money! 

Choosing to take care of yourself for free is a kind and rebellious act. Self care isn’t something you buy.  Below are some simple, yet science-backed (and fun) wellbeing ideas to boost your wellbeing that don’t require a credit card, just a little curiosity. 

You can take deep breaths, rest, enjoy daylight, step outside, weird dance moves, tree bathing,  be silent and the occasional barefoot adventure, some ideas at no cost, no guilt, just pure wellbeing on your terms.
 

  1. Rest is a power move, not a luxury

Rest isn’t just lying down and doomscrolling on your phone until you fall asleep. Proper rest—where your brain actually gets a break—is one of the most powerful things you can do for your body.  : 

  • Nap like a cat: 10–20 minutes of shut-eye boosts memory, mood, and energy.  
  • Become a horizontal philosopher: Lie on the floor, stare at the ceiling, and just exist. No music, no scrolling—just you and your thoughts. If you’re finding your thoughts difficult at the moment, try focusing gently on one spot on the ceiling and notice it. 
  • Try a “do-nothing” challenge: Sit still for five minutes and just breathe. No multitasking. Harder than it sounds, but totally worth it. You can see some breathing techniques below.
     
  1. The magic of breathing

Breathwork sounds fancy, but it’s really just remembering to breathe. Science says slow, intentional breathing can reduce stress, lower blood pressure, and help you think more clearly. 

  • The “Darth Vader” breath: Breathe in through your nose like you’re sipping air through a straw, then exhale like you’re fogging up a mirror. It calms your nervous system instantly. 
  • The sigh of relief: Take a deep breath in, then let it out with a big, dramatic sigh. When you do, intentionally let your body go soft and feel the tension release from your muscles. 
  • The “4-7-8” trick: Inhale for 4 seconds, hold for 7, exhale for 8. 
     
  1. Move your body (No gym required)

Exercise doesn’t have to mean expensive classes or pretending to like running. Moving your body for fun is one of the best things you can do for your wellbeing

  • Dance like nobody’s watching: Put on your most ridiculous playlist and go full-body chaotic for five minutes. Science says it’s great for your brain. 
  • Walk like a detective: Go outside and pretend you’re solving a mystery. Notice everything—the sounds, the colours, the weird cloud shapes. 
  • Try “lazy person yoga” (a.k.a. stretching in bed): Before you even get up, stretch your arms, legs, and back like a cat. It wakes you up and you will have done something straight away just for you.
     
  1. Nature is the original therapy 

Science says spending time outside lowers stress, boosts mood, and even improves sleep. But you don’t have to hike up a mountain to get the benefits. 

  • Barefoot rebellion: Walk on grass, sand, or dirt barefoot. It sounds silly, but it actually reduces stress and improves circulation. 
  • Cloud gazing 101: Lie on your back, find shapes in the clouds, and remember what it’s like to be a kid again. 
  • Tree hugging (yes, really): Hugging a tree (or just leaning on one) has been shown to reduce stress and boost mood. Science endorses the value of this. 
     
  1. Silence is a superpower

We are constantly surrounded by noise—phones, notifications, endless scrolling. But silence? Silence is where your brain actually gets to rest and reset. 

  • Try a “silent snack” challenge: Eat a meal or a snack with no distractions—no phone, no music, no TV. Just you and your food. 
  • Take a “quiet walk” (no headphones, no calls, just the outside noise and your thoughts): At first, it feels weird. Then, it feels amazing. 
  • Declare a “morning of no talking” (even just for an hour): Just be with yourself before diving into the chaos of the day.
     

Final Thought: wellbeing is already yours.

You don’t need to buy wellbeing. You don’t need an expensive wellness journal, a guided meditation app, or a smoothie that costs as much as lunch. Air, movement, stillness, laughter, daylight, and rest.  They are already yours and you deserve to take that time for you.