Self-care is often marketed as luxury spa days, expensive wellness retreats, or high-end beauty products. We offer a different view: self-care is about sustaining our well-being in ways that nourish us mentally, emotionally, and physically. For Black Women, who often shoulder heavy responsibilities and navigate unique challenges, self-care is not just an indulgence—it’s a necessity. Yet, in times of financial hardship, prioritizing self-care can feel difficult or even impossible.
The good news? True self-care doesn’t require a large budget. With a little creativity and intention, you can continue nurturing yourself without financial strain. Here’s how:
1. Reframe Self-Care as a Daily Necessity
Self-care is not an occasional big splurge; it is the small, intentional acts you do every day to maintain balance. It can be as simple as taking deep breaths, journaling for five minutes, or setting boundaries to protect your peace. Remind yourself that self-care is essential to your survival, not an extra expense.
2. Embrace Free and Low-Cost Mental Health Support
Emotional well-being is crucial, and there are free resources available to support it:
- Community support groups: Many organizations offer free support groups for Black Women to discuss mental health, motherhood, career stress, and more.
- Online therapy resources: Apps like Liberate Meditation, Shine, and the Safe Place app offer guided meditations and mental health support tailored for Black communities.
Peer support: Talking to a trusted friend, mentor, or family member can provide emotional relief when therapy isn’t financially feasible.
3. Create a Sanctuary at Home
Transform your home into a peaceful space using what you already have:
- Declutter and rearrange: A clean, organized space can bring clarity and peace.
- Incorporate soothing elements: Light candles, play calming music, or set up a cozy corner for relaxation.
- DIY spa days: A warm bath with Epsom salts, a homemade face mask using pantry ingredients, or a scalp massage can feel just as luxurious as a spa day. Or, invite some sista friends and enjoy an evening together! Our grandmothers kept their skin and hair glowing with kitchen and root remedies that are waiting to be reclaimed.
4. Prioritize Rest and Sleep
Sleep is one of the most affordable yet often neglected forms of self-care. Create a nighttime routine that supports deep rest:
- Set a consistent sleep schedule.
- Turn off screens an hour before bed.
- Listen to soothing sounds or meditation before sleeping.
- Allow yourself to nap when your body needs it—rest is resistance.
5. Move Your Body Without a Gym Membership
Exercise is a powerful tool for reducing stress, boosting mood, and improving overall health. There are many free ways to stay active:
- Take walks in your neighborhood or local park.
- Use YouTube for free yoga, dance, and workout classes.
- Practice deep stretching or mindfulness movement at home.
- Turn up the music and dance—movement brings joy and our natural rhythms are waiting to be activated.
6. Nourish Your Body with Affordable, Wholesome Food
Eating well doesn’t have to be expensive. Prioritize:
- Staple ingredients: Rice, beans, lentils, and frozen vegetables are budget-friendly and nutritious.
- Cooking at home: Preparing meals at home is cheaper than eating out.
Community food programs: Some local organizations provide free or discounted fresh food.
7. Set Boundaries and Protect Your Energy
- Financial stress can make it tempting to overextend yourself, but protecting your energy is a form of self-care.
- Say no to commitments that drain you.
- Limit exposure to negative news or social media.
- Surround yourself with supportive, uplifting people.
- Set aside at least 10 minutes a day for personal peace and quiet.
8. Engage in Joyful, Low-Cost Activities
Happiness shouldn’t have a price tag. Find free or low-cost ways to bring joy into your life:
- Visit local museums or community events that offer free admission.
- Read books from the library or listen to free audiobooks.
- Have solo or group picnics in the park.
- Start a creative hobby like writing, painting, or knitting.
9. Lean on Community and Sisterhood
You don’t have to navigate hardship alone. Black Women thrive in community, and leaning on sisterhood can be a vital part of self-care.
- Join local groups that align with your interests and values.
- Participate in online forums or social media groups that uplift and inspire.
- Offer and receive support—pull together friends and relatives for mutual aid and encouragement.
10. Give Yourself Grace
Hard times come and go, but you are not defined by them. Self-care isn’t about perfection; it’s about showing up for yourself in whatever way you can, even if it’s just taking deep breaths and affirming, “I am worthy.”
Final Thoughts
Sometimes, all you need is a reminder that you are enough. Repeat these affirmations to yourself when anxiety feels overwhelming:
- “I am allowed to take up space, physically and emotionally.”
- “My health and peace are just as important as anyone else’s.”
- “I deserve to rest without guilt.”
- “I am not alone in this, and I will seek support when I need it.”
Resources for Black Women Facing Anxiety
The Velma Carter Centre is committed to providing tools, resources, and community support for Black Women navigating anxiety. Through our programs, you’ll find:
- Workshops on stress management and mental health.
- Culturally relevant mindfulness and meditation practices.
- A safe space to connect, share, and heal with other Black Women.
Visit our website to explore how we can support your mental and emotional well-being.
Conclusion
Self-care is your birthright, not a luxury reserved for better financial times. Even in hardship, you can carve out moments of peace, joy, and restoration. By embracing the small, meaningful practices that nourish your mind, body, and soul, you remind yourself—and the world—that you are worthy.
Remember, “trouble don’t last always”, and “this too, shall pass”.
Love and power,
Velma Carter Centre Team