University life can be overwhelming, with deadlines, exams, and endless responsibilities piling up. Self-care is essential for managing stress and maintaining mental well-being, and it doesn’t have to be expensive. You don’t need a luxury spa day or a shopping spree to take care of yourself—sometimes, the best self-care is free or costs next to nothing. Here are some simple, budget-friendly ways to recharge and take care of your mind and body.
1. Take a Mindful Walk
Spending time outdoors can reduce stress, improve mood, and boost creativity. Whether it’s a walk around your campus, a local park, or just a quiet street, taking a few moments to breathe in fresh air and observe your surroundings can help clear your mind.
Low-cost tip: Join the Recreational Run Club for weekly runs to find some running buddies if you're looking for something with higher intensity!
2. Try a Guided Meditation or Deep Breathing Exercise
Meditation helps reduce anxiety and improve focus, and it doesn’t require any special equipment. Apps like Insight Timer, Smiling Mind, or YouTube offer free guided meditations to help you relax in just a few minutes.
Low-cost tip: Try deep breathing exercises like the 4-7-8 method (inhale for four seconds, hold for seven, and exhale for eight) to quickly calm your nervous system.
3. Make a Cup of Herbal Tea
A warm cup of tea can be incredibly soothing, whether it’s chamomile for relaxation, peppermint for digestion, or green tea for a gentle energy boost. Take a few moments to slow down and enjoy the process of brewing and sipping your tea.
Low-cost tip: Buy loose-leaf tea in bulk—it’s cheaper and often better quality than individual tea bags.
4. Listen to Calming Music or Nature Sounds
Music can instantly shift your mood and help you unwind. Whether it’s lo-fi beats, classical music, or nature sounds like rain or ocean waves, playing relaxing sounds in the background can create a peaceful atmosphere.
5. Do Some Gentle Stretching or Yoga
Stretching releases tension, improves circulation, and helps with posture—especially after sitting at a desk all day. Try a few simple stretches or follow a free yoga class on YouTube for a relaxing movement session.
Low-cost tip: Use a towel instead of a yoga mat if you don’t have one.
6. Journal Your Thoughts or Express Gratitude
Writing down your thoughts can help clear your mind, process emotions, and reflect on what’s important. Try journaling about your day, setting intentions, or making a list of things you’re grateful for.
Low-cost tip: If you don’t have a journal, use a notes app or voice memos to record your thoughts.
7. Give Yourself a Mini Spa Day at Home
Pamper yourself with DIY self-care treatments like a homemade face mask (try mashed avocado, honey, and yogurt), a relaxing bath, or simply taking extra time for your skincare routine.
Low-cost tip: Use coconut oil as a natural moisturizer or hair treatment—it’s budget-friendly and multipurpose.
8. Read for Pleasure (Not Just for Class!)
Escaping into a good book, whether it’s a novel, poetry, or a self-improvement guide, can be a great way to relax and de-stress. If buying books isn’t in your budget, check out your local library or free eBook websites.
Low-cost tip: Many classic books are available for free online through Project Gutenberg or Libby.
9. Cook or Bake Something Simple and Nourishing
Cooking can be a therapeutic activity, and making a simple, comforting meal can boost both your mood and energy. Try making a bowl of ramen with added veggies, baking banana bread, or preparing a meal inspired by your favorite childhood dish.
Low-cost tip: Sign up for a Healthy Cooking Session with our PHE team and learn how to prepare a quick, easy, inexpensive and healthy recipe!
10. Have a Screen-Free Hour
Social media and endless notifications can be overwhelming. Give yourself a break by setting aside an hour with no screens—use this time to read, meditate, stretch, or just rest.
Low-cost tip: If you need help unplugging, set a timer or use the "Do Not Disturb" function on your phone.
11. Watch a Comfort Movie or Series
Sometimes, the best way to unwind is to watch something familiar and comforting. Whether it’s a feel-good movie, an old favorite show, or a documentary, let yourself enjoy a little guilt-free screen time.
Low-cost tip: Many streaming platforms offer free trials, or you can check out free content using your Student ID on OMNI!
12. Try a Creative Hobby
Engaging in something creative—drawing, painting, playing an instrument, knitting, or even doodling—can be a great way to de-stress and express yourself. No pressure to be good at it—just enjoy the process!
Low-cost tip: If you don’t have supplies, look for free digital drawing apps or borrow craft materials from friends.
13. Connect with Friends or Family
Spending time with people who uplift you can do wonders for your mental health. Whether it’s a quick phone call, a video chat, or meeting up for a walk, connecting with loved ones helps reduce stress and strengthen relationships.
Low-cost tip: Organize a potluck or game night with friends instead of going out to an expensive café.
Invest in Your Self-Care by Supporting Black- and Women-Owned Businesses
As we prioritize self-care this year, let’s also consider how our choices can make a meaningful impact on our community. Supporting Black- and women-owned businesses is a powerful way to amplify diverse voices and contribute to economic empowerment locally. Whether you’re looking for beauty services, wellness treatments, or even a new go-to restaurant for comfort food, Kingston and the surrounding area offer plenty of incredible options.
Here are just a few businesses to check out:
Wellness & Beauty: Treat yourself to a spa day at Cher-Mere or refresh your hair with expert styling from local braiders like @Peaches.galaxy or @Giftedhands.ca.
Food & Treats: Enjoy authentic African and Caribbean cuisine at Ella’s Cuisine or @sallysrotishop, or satisfy your sweet tooth with custom cakes from @PastryHarbour.
Mental Health & Coaching: Take care of your mind as well as your body by connecting with therapists like @betterboundariespodcast or career coaches at Prosfata Inc.
Fitness & Movement: Try something new with classes at @rebellefitygk.
This is just a small selection of the many fantastic Black- and women-owned businesses in the area. For a more extensive list, check out Kingston's Black Owned Businesses, and feel free to add any businesses we may have missed in the comments!
By making intentional choices in where we invest in our self-care, we can support equity and representation in our local economy while treating ourselves to high-quality services.
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