Six simple (and free!) ways to step up your self-care this January

We're nearly halfway through January now, and while the days are gradually getting longer, the cold weather will be sticking around for a while yet. Many of us find ourselves battling the winter blues and feeling drained by the short days and long nights, which makes this the perfect time to reassess and strengthen your self-care practices.

What self-care really means

Let's start by challenging the common misconception that self-care is selfish or indulgent. Taking care of yourself is essential for your health and wellbeing. When you take care of yourself, you're better equipped to show up for others, handle life's challenges, and maintain your physical and mental health.

Self-care is also not what advertising companies want you to believe. You don't need to splash out on spa treatments, wellness devices, or a complete lifestyle overhaul. While there's nothing wrong with treating yourself if you're able to, self-care doesn't have to involve spending money or buying things. In fact, some of the most powerful self-care practices are completely free and can be incorporated into your daily routine with minimal effort.

Six simple (and free!) ways to step up your self-care

Set Boundaries

This might be the most challenging item on this list, but it's also one of the most important. If you don't have the capacity or energy to take on more at work, it's okay to say so. If you need to decline social obligations because you're feeling overwhelmed, that's okay too. Your mental health is worth prioritising and being honest with yourself and others about your limits doesn't make you difficult or antisocial.

Boundaries are acts of self-respect. They help prevent burnout, resentment, and exhaustion. Start small if you need to. Practice saying "I need to check my diary and get back to you" instead of immediately agreeing to requests. Remember that "no" is a complete sentence, though you can certainly provide brief explanations if you're comfortable doing so.

Go Outside Every Day

Even when it's cold and grey, even if it's just for five minutes, step outside. Getting some much-needed vitamin D and connecting with nature, however briefly, can help shift your perspective more than you might think.

Breathing in the fresh air, noticing the sky, or observing how the light changes throughout the day are all ways to ground yourself. You don't need to go for a long walk or have a destination in mind. Simply standing in your garden, stepping onto your doorstep, or walking to the end of your street counts. The change of environment and the sensory experience of being outdoors can interrupt cycles of rumination and refresh your mental state.

Pause and be in the present moment

It's so easy to get lost in your thoughts and worries about the future, or regrets about the past. It's equally easy to numb out on your phone, scrolling mindlessly through content that neither engages nor nourishes you. But spending just a few minutes observing the present moment can help with stress and increase focus.

Being present doesn't require perfectionism - you don't need to be an expert in meditation. It can be as simple as noticing five things you can see, four things you can hear, three things you can touch, two things you can smell, and one thing you can taste. Or it might mean giving your full attention to your morning coffee, really tasting it rather than drinking it on autopilot. These small moments of mindfulness anchor us and remind us that life happens in the now.

Breathe deeply

Intentional breathing is one of the most powerful tools we have for self-regulation, and it is so simple. Deep breathing can lower your stress levels, regulate and calm your nervous system, lower your blood pressure, and help manage your anxiety.

Try this: breathe in slowly through your nose for a count of four, hold for four, then exhale slowly through your mouth for a count of six. Repeat this four or five times. Notice how your body feels afterward. You can do this at your desk, in the car, before a difficult conversation, or whenever you notice tension building in your body. Your breath is the most readily accessible self-care tool you possess.

Practice resting without guilt

Rest is necessary, not lazy. Your worth is not determined by how much you accomplish or how busy you are. Your body and mind quite simply need downtime to function properly.

Prioritise taking breaks throughout your day, getting adequate sleep at night, and engaging in activities that genuinely recharge you, whether that's reading, walking, creating art, or simply sitting quietly. Notice if guilt arises when you rest, and gently remind yourself that rest is productive in its own way. It allows your body to repair, your mind to process, and your creativity to flourish. Some of humanity's best ideas have come during moments of rest, not during relentless activity.

Reach out

If you're struggling or feeling lonely, do reach out to friends or seek professional help. Help is available, and many people care about you - including some you may not even have met yet.

Isolation makes everything harder, and you don't have to carry your worries alone. Whether it's a phone call to a friend, a session with a counsellor, a conversation with a trusted colleague, or a call to a helpline, reaching out creates connection and opens possibilities for support and understanding that you might not have imagined.

Moving forward

Self-care is about developing awareness of what you need and gradually building practices that support your wellbeing. Some days it'll be a breeze. Other days, simply getting outside for three minutes will be a huge accomplishment. Both are valid.

As we move through the rest of January and into the colder months ahead, be gentle with yourself. Treat yourself with the same compassion you'd offer a good friend. Your wellbeing matters, and taking care of yourself isn't just good for you, it's good for everyone around you too.

What small act of self-care will you commit to today?