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What Does Wellness Mean? Before diving into wellness practices that won’t cost you a dime, let’s figure out what wellness means. You’ve probably seen phrases like well-being, self-care and wellness being thrown around without fully knowing what the difference is between any of them. In a nutshell, wellness is a fully rounded approach to living that encompasses a wide spectrum of practices that improve our mental, physical, emotional and environmental well-being. From achieving a healthy but balanced diet to staying physically active to practicing mindfulness and meditation, wellness is really about improvement in all areas of our lives. Taking care of yourself is self-love, and wellness practices are the cornerstone of self-care and well-being. How to Improve Wellness Without Spending A Dime? In today’s fast-moving world, prioritizing wellness usually takes a back seat amid our busy schedules. Oftentimes, we want to prioritize wellness but we run into financial constraints or feel that we don’t have enough money to pursue activities that we think will improve our lives. Here’s the thing: enhancing our well-being doesn’t have to break the bank. In fact, below are many simple yet effective wellness practices that won’t cost you a penny, a dime or whatever other physical currency you’re used to. Read on for the full wellness list: Wellness at Work Ideas Mindfulness in the workplace: Take quick breaks throughout the workday and engage in mindfulness practices. Engaging in breathwork like simple deep breathing or quick meditations can reduce work related stress and increase focus. Stay Hydrated: Keep a reusable water bottle at your desk; set an alarm to take sips if you have trouble remembering to drink water. Prioritizing staying hydrated throughout the day can help you maintain prime energy levels and promote mental clarity while reducing head fog. Move around: Incorporate movement into your work day routine by opting to take the stairs during breaks or walks, stretch at your desk, and go for a brisk walk during lunch breaks to combat sedentary behavior and boost circulation throughout the body to improve mood. Express Gratitude: Cultivate a culture of gratitude by expressing appreciation for your co-workers, people who serve you food, and for your accomplishments and challenges. This helps foster a positive work environment and improves overall morale. If you dislike your workplace, practicing gratitude for the small things that you do like makes life more bearable and makes getting through the workday easier. Mental Health Wellness Activities       Practice Self-Compassion: Be kind to yourself and practice self-compassion by treating yourself with the same understanding you would offer to a friend. Instead of admonishing yourself when you made a mistake at work or in a social setting, tell yourself “it’s alright, it can happen to anyone, it’s not a big deal”, instead of obsessing over what went wrong. Connect with Nature: Take time to spend outdoors, whether by taking a quick stroll around your house or by sitting in your backyard or balcony to catch some Vitamin D. You don’t have to take hours-long hikes to reap the mental health benefits of nature like reduced stress levels and better mental clarity (unless taking hikes is your thing – this is encouraged too!) Journal every day: Sit down each day to write down and express your thoughts and feelings into a notebook. Writing down our daily experiences provides a healthy outlet for self-expression and introspection that can help us remove mental baggage that’s been hounding us. Journaling is also another great and cheap way of practicing mindfulness. Volunteer for wellness: Engage in acts of kindness by volunteering your time and skills to support others in need like at an animal shelter or a senior citizen home. Volunteering is a great way of decentering yourself by putting others’ needs before yourself and can foster a sense of purpose and fulfillment that we don’t get in our everyday lives. Social Wellness Practices Cultivate Meaningful Relationships: Put in time and effort in creating meaningful connections with your family, friends and pets. Developing strong social ties with our loved ones is essential for our emotional well-being and can help in battling off depression. Practice Active Listening: Truly listen to others without judgment or interruption and take time to thoughtfully respond if you’re being asked for advice; tread carefully. Active listening and learning to read subtext encourages deeper connections and understanding in your relationships with your loved ones. Engage in Social Activities: Participate in group activities, attend community events and clubs, or anything else that feeds your interests. Doing this raises opportunities for socialization and camaraderie beyond your current friendship circle and can open your mind to other interests that can make you happy. Set Boundaries with People: Establish healthy boundaries in your relationships in order to maintain a sense of respect that ensures that your needs are met while respecting the needs of others. Physical Wellness Practices       Exercise Regularly: Improve your cardiovascular health and boost your mood at the same time! Incorporating regular physical activity, whether it’s a quick walk or a longer hike, practicing yoga or Pilates (Youtube offers great tutorials on both), dancing to music in your bedroom, is a great way to move your body while getting physically and mentally healthy in the process without spending a dime on wellness. Prioritize Sleep: Make sure you get enough sleep at night by practicing good sleep hygiene habits, such as maintaining a consistent sleep schedule and creating a chill bedtime routine. When you implement effective sleep hygiene habits into your nightly routine, you’ll wake up more refreshed and energized – ready to take on the day. Eat Nourishing Foods: Try to eat a balanced diet rich in fresh vegetables, fruits, whole grains, and lean proteins to fuel your body with essential minerals and vitamins. Incorporating wholesome foods into your meals and snacks,not only supports your health by keeping you fuller throughout the day, but boosts your energy levels and betters your mood over time. Practice Good Posture: Whether you’re sitting or standing