Remember when you lived with your parents and every time you were having a bad day they told you to go outside? I can still feel the rage inside of me from that response. Unfortunately, now that we’re adults - we’re starting to realize they were right. The simplicity of self-care is often overlooked in our current environment - with access to thousands of wellness products, tips, treatments, routines, etc (most of which are advised by influencers, not doctors or professionals).
There are so many ways you can drastically change your life, from improving your physical health to finding anxiety relief, that are both inexpensive and effective. It seems like every wellness trend comes with a hefty price tag in this economy. We’re small biz owners who sell wellness products (only because we know they work) but we also appreciate the fact that treating your body right should not come with a VIP price tag. Here’s some free wellness hacks (tested by yours truly):
Sunlight Every Morning
Catching 10–15 minutes of early morning sunlight helps regulate your circadian rhythm, improve sleep, and boost mood. Natural light triggers the release of serotonin (aka the happy hormone), setting you up for a better day. No fancy supplements or lights needed—just step outside.
Breathwork
Mindfulness exercises are the one of the easiest ways to reset, lower cortisol levels, reduce anxiety and even improve focus. Deep, intentional breathing isn’t just woo-woo—it’s backed by research. Studies show that diaphragmatic breathing (think: slow, deep belly breaths) can instantly reduce anxiety and stress (for free, baby!). Try the 4-7-8 method: inhale for four seconds, hold for seven, exhale for eight.
Grounding
Walking barefoot on grass, sand, or soil (a.k.a. earthing) has been shown to reduce inflammation, improve sleep, and even lower stress. It works by allowing your body to absorb free electrons from the Earth, which act as natural antioxidants. Bonus: grounding with pets and animals can provide an extra dose of dopamine (shout out cows).
Lymphatic Drainage
Your lymphatic system Your lymphatic system plays a crucial role in both physical and mental health by removing toxins, waste, and excess fluids from the body, helping to reduce inflammation and support immune function. Some lymphatic drainage routines we love are dry brushing and gua sha - because they double as beauty treatments. Movement is also a great (and free) way to get your lymphatic drainage system functioning smoothly. Walking, stretching and the classic - sitting on the floor with your legs up on the wall - will all get you there, plus they’re kinda fun.
A Daily Nature Walk
So, it turns out Mom was right when her solutions for the blues was to “get outside.” Engaging in regular, brisk exercise like walking has been shown to improve confidence, stamina, energy, weight control, and reduce stress. Also, exposure to natural environments has been linked to improved attention, lower stress, better mood, and reduced risk of psychiatric disorders - click here for more science on this tidbit. If you’re feeling like a walk is too much leisure for your busy schedule, why not habit stack? Listen to a podcast or take a work call while you walk - it might not be as relaxing, but you can still reap the benefits.
Resting (For Real)
This might seem wild, but: you don’t have to earn your rest. Taking breaks, napping, and prioritizing sleep aren’t lazy—they’re essential. Sleep impacts everything from your immune function to your skin health, and chronic sleep deprivation is linked to weight gain, anxiety, and even heart disease. Rest looks different for all of us–sometimes it’s bed rotting, sometimes it's reading, sometimes it's hanging out with friends. No matter what it looks like for you, prioritize it like your life (and your brain, skin, body and everything in between) depends on it—because it does.
Affirmations and Manifestation
We left the best for last - this one might freak some people out, but for my witchy girlies out there, this one’s for you. Positive thinking and daily affirmations are powerful, science-backed tools for mental wellness, influencing both brain chemistry and health. Research in neuroscience shows that repeating positive affirmations activates the brain’s reward system, reinforcing self-belief and reducing stress-related hormones like cortisol. Studies also suggest that optimism and positive thinking can improve heart health, boost immunity, and enhance resilience against anxiety and depression (so amazing). There are hundreds of free guided affirmation and manifestation videos on YouTube - start chanting queens!