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Hey there, amazing caregivers!

If you’re reading this, it means you’ve been giving your all, day in and day out, making sure everyone around you is taken care of. But let me ask you this: when was the last time you truly took care of yourself? As caregivers, especially as women, it’s easy to put our needs on the back burner. We’re always juggling responsibilities, often with little time or budget for ourselves. But guess what? Self-care doesn’t have to be expensive or time-consuming. It’s all about incorporating small, meaningful practices into your daily routine that nurture your mind, body, and soul. Let’s dive into some practical self-care tips that fit perfectly into a busy caregiver’s life.

Understanding Holistic Self-Care

First things first, let’s redefine self-care. It’s not just about bubble baths or treating yourself to something nice (though those can be lovely!). True self-care involves taking a holistic approach to wellness. This means caring for your physical, emotional, mental, and spiritual health. It’s about creating a balance that helps you feel energized, happy, and fulfilled.

Physical Self-Care on a Budget

Prioritize Sleep

Quality sleep is non-negotiable. Create a bedtime routine that signals your body it’s time to wind down. This could be as simple as dimming the lights, listening to calming music, or practicing deep breathing exercises. If you have trouble sleeping, consider limiting screen time before bed and establishing a consistent sleep schedule.

Move Your Body

You don’t need an expensive gym membership to stay active. Incorporate movement into your daily routine in simple ways:
Walk More Take short walks throughout your day. Whether it’s a quick stroll around your neighborhood or parking further away from your destination, those steps add up.
At-Home Workouts Utilize free resources like YouTube for yoga, pilates, or dance workouts. Find what you enjoy and make it a part of your routine.
Stretching Start your day with a few minutes of stretching to wake up your muscles and improve circulation.

Nourish Your Body

Eating well doesn’t have to be costly. Plan your meals ahead of time to avoid last-minute unhealthy choices. Focus on whole foods like fruits, vegetables, grains, and lean proteins. A few tips:
Cook in Bulk Prepare larger portions and freeze leftovers for future meals. Make hard-boiled eggs and chop veggies and fruit so it is ready to grab when you’re in a rush. 
Start Your Day Right  Avoid carbs and sugar in the morning because they are quick energy. Instead, ensure that you start your day with protein like a pre-prepared hard boiled egg, oatmeal, or nut butter. Energy from protein lasts far longer and you will not crash soon after eating. 

Don’t Skip Meals Even if it’s a handful of nuts and a banana, make sure you are eating.  Without sustained nutrition, your body will fatigue, your blood sugar will be imbalanced and you will be more irritable, and you are more prone to illness. 

Stay Hydrated Water is essential for your body to function correctly. Keep a reusable water bottle with you to stay hydrated throughout the day. If you forget to drink, grab 3 hair ties and place them on your bottle. When you have completed a bottle, move the hair tie to your wrist.  This is a visual reminder of how much more water you need to consume today!

Emotional and Mental Self-Care

Practice Mindfulness

Mindfulness helps you stay present and reduces stress. Try these techniques to support your mind, body, and spirit. 
Breathing Exercises Spend a few minutes each day focusing on your breath. Inhale deeply, hold for a few seconds, and exhale slowly.
Gratitude Journaling Write down three things you’re grateful for each day. This simple practice can shift your mindset to focus on the positive.

Set Boundaries

It’s okay to say no. Establishing boundaries is crucial for your mental health. Communicate your needs clearly and don’t overcommit. Remember, taking care of yourself enables you to be a better caregiver for others. We explore this concept and support you to choose your boundaries and enforce them in the Unlock Program!

Connect with Loved Ones

Make time for meaningful connections with friends and family. Social support is vital for emotional well-being. Schedule regular catch-ups, even if it’s just a quick phone call or video chat.

Spiritual Self-Care

Find Time for Reflection Spiritual self-care is about connecting with your inner self. This could involve meditation, prayer, or simply spending time in nature. Reflecting on your values and what brings you joy can provide a sense of peace and purpose.

Practice Self-Compassion Be kind to yourself. Recognize that you’re doing your best and that it’s okay to have off days. Treat yourself with the same compassion you offer to others.

Engage in Activities that Bring You Joy Identify activities that make you feel alive and fulfilled.  This could be reading, gardening, crafting, or anything that sparks joy. Make time for these activities regularly because even as a caregiver, you deserve to be a whole person.  If you are not allowing yourself any time for joy, you are not taking care of yourself.  

Practical Tips to Incorporate Self-Care Daily


Create a Self-Care Routine

Develop a simple routine that incorporates self-care practices into your day. This could be a morning ritual of stretching and gratitude journaling or an evening routine of reading and meditating. In the Prescription to Pause Program, we devote several weeks to fine-tuning this routine, so if you need support, join us today!

Use Technology Wisely

There are plenty of free apps available that can help you with self-care. Apps like Insight Timer for meditation, MyFitnessPal for tracking your nutrition, and Habitica for creating and maintaining healthy habits can be incredibly useful. Make sure that you are not using your device for mindless distraction and dissociation though. It’s an easy trap to fall into and that time is not productive or beneficial to your overall well-being!

Plan Ahead

Schedule your self-care activities just like you would any other important task. Set reminders on your phone or mark them on your calendar to ensure you prioritize yourself. Make yourself a priority, just like any other meeting or appointment on your calendar!  

Budget-Friendly Self-Care Ideas

DIY Spa Day

You don’t need an expensive spa day to pamper yourself. Create your own spa experience at home with a warm bath, some calming music, and a homemade face mask. Use ingredients like honey, yogurt, and oats for natural, cost-effective skincare.

Library Visits

Your local library is a treasure trove of resources. From books and magazines to free workshops and classes, there’s plenty to explore that can enrich your mind and provide a mental break.

Nature Therapy

Spend time outdoors. Whether it’s a walk in the park, a hike, or simply sitting in your garden, nature has a way of rejuvenating the soul. Plus, it’s free!

Creative Outlets

Engage in creative activities that don’t require much spending. Drawing, painting, knitting, or writing can be excellent ways to express yourself and relieve stress.

Mindful Breathing

Take a few minutes each day to focus on your breath. Close your eyes, inhale deeply through your nose, hold for a few seconds, and exhale slowly through your mouth. This simple practice can help calm your mind and reduce stress.

Self-Care Isn’t Selfish


It’s essential. By taking time to nurture yourself, you’re not only improving your own well-being but also ensuring you can continue to care for others effectively. You deserve to feel your best, and with a little effort and intention, you can achieve a balanced, holistic approach to self-care without breaking the bank. Start small, be consistent, and most importantly, be kind to yourself.

You’ve got this!


If you are ready for more support and an actionable plan to truly empower yourself to take back your time, reclaim your energy, and prioritize your self without sacrificing your relationships or adding more to your already full plate, join my Facebook Community, Self-Care & Wellness for Caregiving Women where you will find support, accountability and each of these steps is laid out in detail in more FREE resources to help you refocus your attention on your own health and wellness. Some links in this article may include affiliate products for which I make a small commission.  You will never pay more for using this link and may receive a small discount.