If you're under stress, self-care is essential. Here are 5 ways to do it on a budget.

Self-care has become a trend across internet media in the past few years. But here's the problem: It's inaccessible for a lot of people.

Yes, self-care is a super-important and essential part of maintaining a healthy lifestyle. It’s backed up by science, doctors recommend it (in fact, doctors themselves should do it!), and, frankly, it's hard to fault taking care of yourself.

So what's the hang-up? Most resources on the topic are targeted toward people who have time and money to spend on self-care. For people in lower income brackets, it’s understandably very frustrating to feel like self-care relies on your ability to pick up a glittery bath bomb at the mall.


We can't all be you, my friend. Image via iStock.

It’s doubly upsetting because self-care is even more important for people who experience high stress levels for long periods of time. People who are most at risk for burnout are the ones who need self-care and preventive health care the most. Research shows that family caregivers are at a much higher risk for depression, alcoholism, and chronic illness when they attend to the needs of others at the expense of their own.

The good news is that self-care — real self-care, not the superficial trend — isn't about money. It's about prioritizing and setting boundaries.

Self-care isn't a specific set of activities like massages, manicures, or other seemingly luxurious expenses. It's about doing what's necessary in order to prioritize your needs above others' wants.

Audre Lorde said it best: "Caring for myself is not self-indulgence, it is self-preservation."

So it may not be feasible to come home from work and spend loads of time and cash on setting up an at-home spa. But taking a little time to do what makes you feel good and keeping an eye on indicators of your health such as blood pressure, Body Mass Index (BMI), cholesterol, and blood sugar is essential to keeping you healthy and, in turn, keeping everyone that you care for healthy, too.

You can do plenty of self-care at the dollar store: pick up some bubble bath, light a cheap candle, or treat yourself to a new nail color. Image via iStock.

Here are five ways to prioritize self-care on a low salary:

1. Work in teams.

When you work full time (or even more than that) and are supporting a family, it can be nearly impossible to get even a moment alone. So work in teams — coordinate with your spouse, siblings, coworkers, friends, and community to help you arrange some free time. Offer to watch another mom's kids in exchange for a night off next week. Even as little as an hour can rejuvenate you.

2. Focus on intention, not luxury.

The thing that makes self-care valuable isn't how much it costs — it's about making a plan to do something for you and following through. Pick something that you do already and find a way to make it a mini-event. Take a walk alone in the sun during lunch. Plan to make your favorite dinner next week. Stop at the library and rent a movie you've been wanting to see.

Public libraries are an awesome resource for free stuff. In addition to books and movies, some also offer classes and events for adults and kids alike. Image via iStock.

3. Don't let others guilt you out of it (or into doing something else!).

There will always, always be something that someone else is asking of you, but it's important not to feel selfish for putting aside time to take care of yourself. Giving all of yourself to others isn't a sustainable lifestyle for anyone, and you'll be useless to yourself and others once you're all burned out.

Plan a walk during lunch, and don't let anyone persuade you to cancel on yourself. Image via iStock.

Self-care can include saying "no" to things, too! You may feel obligated to take care of your family's basic needs, but beyond that, you have every right to refuse to do something that gets in the way of doing you.

4. Remember to make time for doctor appointments too.

Self-care isn't just about stress — it's also about keeping your body and mind healthy. Make time to see your doctors regularly (before a health issue arises!) and be sure to check your four health numbers so that you can take steps to prevent disease early. Make your hygiene a habit that you refuse to break. See a mental health professional when you're having a hard time. You, your mind, and your body deserve basic care and respect. So remember: Go. Know. Take control.

Making time for your medical and mental health is essential. Image via iStock.

If you don't have health care coverage, research free medical and dental clinic options in your area. You can also find resources for locating affordable mental health services in your area.

5. Keep it simple.

Don't get overwhelmed by the idea of having to plan yet another item into your routine. Self-care is about what makes you feel good — not what others say you should do.

It's not selfish to make self-care a priority. You can't keep others healthy if you aren't healthy yourself.

Learn more about how to take control of your health at Cigna.com/TakeControl.

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Someday, future Americans will look back on this era of school shootings in bafflement and disbelief—not only over the fact that it happened, but over how long it took us to enact significant legislation to try to stop it.

Five people die from vaping, and the government talks about banning vaping devices. Hundreds of American children have been shot to death in their classrooms, sometimes a dozen or so at a time, and the government has done practically nothing. It's unconscionable.

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The repair was done by James Anderson, 52, a father-of-five from Burnley, England. "James is an absolute star, it was overwhelming to see that it cost nothing," the woman's daughter told CNN.

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Don't test on animals. That's something we can all agree on, right? No one likes to think of defenseless cats, dogs, hamsters, and birds being exposed to a bunch of things that could make them sick (and the animals aren't happy about it, either). It's no wonder so many people and organizations have fought to stop it. But did you ever think that maybe brands are testing products on us too, they're just not telling us they're doing it?

I know, I know, it sounds like a conspiracy theory, but that's exactly what e-cigarette brands like JUUL (which corners the e-cigarette market) are doing in this country right now, and young people are on the frontlines of the fallout. Most people assume that the government would have looked at devices that allow people to inhale unknown chemicals into their lungs BEFORE they hit the market. You would think that someone in the government would have determined that they are safe. But nope, that hasn't happened. And vape companies are fighting to delay the government's ability to evaluate these products.

So no one really knows the long-term health effects of e-cigarette use, not even JUUL's CEO, nor are they informing the public about the potential risks. On top of that, according to the FDA, there's been a 78% increase in e-cigarette usage among high school and middle school-aged children in just the last two years, prompting the U.S. Surgeon General to officially recognize the trend as an epidemic and urge action against it.

These facts have elicited others to take action, as well.

Truth Initiative, the nonprofit best known for dropping the real facts about smoking and vaping since 2000 through its truth campaign, is now on a mission to confront e-cigarette brands like JUUL about the lack of care they've taken to inform consumers of the potential adverse side effects of their products. And they're doing it with the help of animal protesters who are tired of seeing humans treated like test subjects.

The March Against JUUL | Tested On Humans | truth www.youtube.com

"No one knows the long-term effects of JUULing so any human who uses one is being used as a lab rat," says, appropriately, Mario the Sewer Rat.

"I will never stop fighting JUUL. Or the mailman," notes Doug the Pug, the Instagram-famous dog star.

Truth, the national counter-marketing campaign for youth smoking prevention, hopes this fuzzy, squeaky, snorty animal movement arms humans with the facts about vaping and inspires them to demand transparency from JUUL and other e-cigarette companies. You can get your own fur babies involved too by sharing photos of them wearing protest gear with the hashtag #DontTestOnHumans. Here's some adorable inspo for you:

The dangerous stuff is already out there, but with knowledge on their side, young people will hopefully make the right choices and fight companies making the wrong ones. If you need more convincing, here are the serious facts.

Over the last decade, 127 e-cigarette-related seizures were reported, which prompted the FDA to launch an official investigation in April 2019. Since then, over 215 cases of a new, severe lung illness have sprung up all over the country, with six deaths to date. While scientists aren't yet sure of the root cause, the majority of victims were young adults who regularly vaped and used e-cigarettes. As such, the CDC has launched an official investigation into the potential link.

Sixteen-year-old Luka Kinard, a former frequent e-cigarette-user, is one of the many teens who experienced severe side effects. "Vaping was my biggest addiction," he told NowThis. "It lasted for about 15 months of my high school career." In 2018, Kinard was hospitalized after having a seizure. He also had severe nausea, chest pains, and difficulty breathing.

After the harrowing experience, he quit vaping, and began speaking out about his experience to help inform others and hopefully inspire them to quit and/or take action. "It shouldn't take having a seizure as a result of nicotine addiction like I had for teens to realize that these companies are taking advantage of what we don't know," Kinard said.

Teens are 16 times more likely to use e-cigarettes than adults, and four times more likely to take up traditional smoking as a result, according to truth, and yet the e-cigarette market remains virtually unregulated and untested. In fact, companies like JUUL continue to block and prevent FDA regulations, investing more than $1 million in lawyers and lobbying efforts in the last quarter alone.

Photo by Lindsay Fox/Pixabay

Consumers have a right to know what they're putting in their bodies. If everyone (and their pets) speaks up, the e-cigarette industry will have to make a change. Young people are already taking action across the country. They're hosting rallies nationwide and on October 9 as part of a National Day of Action, young people are urging their friends and classmates to "Ditch JUUL." Will you join them?

For help with quitting e-cigarettes, visit thetruth.com/quit or text DITCHJUUL to 88709 for free, anonymous resources.

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