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By: Jessica Mehraban

Jessica Mehraban is a registered nutritional health coach and wellness influencer known as Healthy Life by Jess (follow her on Instagram here!) based in Los Angeles. She believes health is an integrated process and is passionate about helping people reach their optimal health for the mind, body, and soul. Here, she writes about how to practice self-care on a budget.

Stressed out? When other people tell you to make time for self-care, do you wonder how on earth to make it happen? Or maybe, you just don’t want to spend all that moolah on yoga classes, green juices, facials, and massages. 

While of course these little luxuries can make you feel relaxed, there are other steps you can take to help revitalize your overall energy and well-being without breaking the bank.

1. Simplify

We often try to do more and more in less and less time. Quantity influences quality, and we often compromise our happiness by trying to do too much. Knowing when to say “no” to others sometimes can mean saying “yes” to ourselves. Make time to let yourself recharge. Set boundaries so that you have that time for yourself. This will allow you to live a more peaceful and joyful life.  

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2. Set a Reminder to "Breathe"

Create a reminder on your phone to “breathe” every hour. I know this might sound silly, but in our fast-paced society it’s so common for people to disregard their mental health. People are constantly overexerting their body and wanting more energy without taking any down time. Science shows that breathing is important because our cells constantly need a new supply of oxygen, so they can produce energy. Plus, research shows that deep breathing promotes clearer thinking, relieves stress, fastens your metabolism, and supports detoxification.

3. Cultivate Gratitude

A great way to practice expressing gratitude is by keeping a gratitude journal. Personally, I keep a journal by my bedside and write three things I am grateful for every night. Gratitude could be thanking for big or little things. It could either be for simply breathing or for a job promotion. It’s a human tendency to only appreciate things when something terrible happens but practicing gratitude every day will be a game changer to your daily mindset and life. Expressing gratitude every day will allow you to cultivate happiness, be more optimistic, and find your inner truth. 

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4. Exercise

Working out allows us to release endorphins, the feel-good hormone. Research shows that about 30 minutes of regular exercise 3 to 4 times a week increases our level of happiness. Whether it’s playing a sport, swimming in the ocean, or going for a relaxing walk, physical activity is truly an act of self-love because putting in effort to exercise is putting yourself first. When you practice physical exercise, your brain produces endorphins to reduce stress and anxious feelings, your lungs increase oxygen levels, and your heart pumps more oxygenated blood to help you feel your optimal best. [Editor note: Just remember to stay hydrated with Vital Proteins Collagen Water during intense workouts!]

By allowing yourself the time and space to practice self-care without negative emotions weighing you down, you and those around you will reap the benefits. Your energy and enthusiasm for life will shine and you will begin to attract the people and things in your life that you most desire.